Best After Workout Snacks

Best After Workout Snacks

Competitive Wellness Challnege - Complaining Wont Burn CaloriesDon’t let your workout go to waste by eating or drinking things that won’t make your body feel good. These super-snacks will help you power through a tough sweat session and leave you ready for more tomorrow. Consider these amazing food that can easily classify as Best After Workout Snacks.

Protein Shake with Banana

After a workout, you want ample protein combined with a carbohydrate. A protein shake made from whey protein, water, and half a banana is a great choice, since your body quickly turns it into energy.

Recommended Serving Size: 2 scoops of whey protein powder combined with water and 1/2 banana (you can also mix a scoop of your favorite protein powder into orange or cranberry juice for a no-blender-needed smoothie)

Fruit and Low-Fat Yogurt

Yogurt gives you a good dose of protein and a small amount of fat, while the fruit provides a boost of carbohydrates, vitamins and fiber. Choose a variety of berries (or other fruits of your choice) and try different yogurt flavors.

Protein-Packed Sandwich

You can’t go wrong with a sandwich after a workout. It’s got everything in a hand-held package. Low-sodium cold cuts provide some salt to help replace what’s lost in sweat during exercise. Tomatoes add freshness and a boost of vitamin C. You can easily substitute 100 percent whole wheat bread in this recipe to boost the fiber content. Grill it up ahead of time and pack for lunch, or whip it up in minutes for an easy weeknight dinner.

Whole Wheat English Muffin with Sliced Turkey Breast and Hummus

Like hummus? Eat up! Combined with a whole wheat English muffin or a whole wheat pita, this combo makes for a great protein/carb recovery food. Note: whole wheat will release energy slower into your body than white bread. Wheat bread will also satisfy your hunger longer than the high-caloric fluffy white stuff. Once again, if you’re watching calories, ¼ cup of hummus on one whole wheat pita adds up to about 300 calories.

Now that we’ve talked about some great recovery foods, it’s time for a heart-to-heart. Ask yourself if your workout really needs a recovery snack or meal? A 15 minute leisurely walk, a 30-minute light strength-training session or 30 minutes of stretching are not the moderate-to high-intensity workouts that burn up your muscles and deplete your blood sugar levels to a level where you need a snack to recover. That doesn’t mean you shouldn’t enjoy a portioned healthy post work-out snack at all.

It’s best to be mindful of calories burned during a workout vs. calories consumed during the day, and to find a healthy balance of calories in vs. calories out to maintain a healthy body weight.

Overeating After Workout

Here are 3 clues to help you prevent overeating after a workout:

  • Did you break a sweat during your workout? If you had a short and light workout session and your skin remains fairly dry, it’s good to re-hydrate with water, but not necessary to recover with food or a sugary beverage.
  • Was your heart rate elevated? Exercising at a low–intensity rate for a short period of time certainly is better than no exercise at all, but you won’t deplete your glycogen stores or tear up muscle tissue during a low–intensity workout.
  • Was your breathing labored? A 60–minute moderate–intensity spin class, dance class or power yoga class can elevate your heart rate and leave you breathing hard at times, which means you’re burning calories and earning the health benefits. Enjoy your post–workout healthy snack, but count it toward your total daily caloric intake, not as a way to justify a recovery meal.

The Right Way to Fight Fat

The Right Way to Fight Fat

Studies show that ab fat is dangerous to your health, but that’s probably not news flash for anyone today. Here’s how food, exercise, and body confidence can help you lose that stubborn fat for good and lower your health risks. But first, a bit of fat-math:

Losing weight comes down to a simple numbers game: calories in versus calories out. One pound of fat is roughly equivalent to 3,500 calories. This means that you need to burn 3,500 calories more than you consume to make that lb disappear.

Exercising the right way will help greatly. Strength training dramatically increases muscles which in turn ramps up metabolism and calorie burning. Results of a few months long study at University School of Medicine found that women who exercised and dieted at the same time reduced abdominal fat-cell size by about 20 percent. In contrast women who only counted calories and practiced diets lost weight but didn’t reduce fat-cell size. When you start working out and watching what you eat, toxic abdominal fat may be the first fat you get free of.

Food Role

Cutting back on calories through healthier choices can make all the difference so skip those gigantic burgers and fries and go for some lean chicken instead. And while calories count most when it comes to the number on the scale, researchers have found that diets with higher protein intake have a greater thermic effect, which is just a fancy phrase for speeding up metabolic rate.

The body also adapts to exercise, so keep that workout routine varied to stay challenged while beating boredom. Besides, studies suggest a combination of cardio and strength training is the best way to say goodbye to that excess fat.

Hormone Imbalance and Belly Fat

Hormone imbalance has a lot to do with belly fat. To get balanced, your body needs to get enough sleep, because if it doesn’t it produces cortisol, the hormone responsible for storing belly fat. So what to do? Try eating cottage cheese before bed. It’s a great source of protein and a natural relaxant. Don’t waste your time doing crunches. Movements that work both your upper and lower body (like a reverse crunch) are much more effective. Consider incorporating big movements like squats and pushups into your routine. These moves work your core significantly. Practicing these tips will not only help you lose weight but you will notice that there will be less nights when you can’t sleep.

Subcutaneous and Visceral Fat

All fat is not created equal. Abdominal fat, particularly the visceral fat stored deep inside, is much more dangerous than the flab on your hips, butt, or thighs. The main reason is fat location.

Subcutaneous Fat is right under your skin. It’s commonly found in your thighs, butt, and abdomen. It’s also significantly more dangerous when it’s in your abdomen, because it can adversely affect your internal organs. Visceral Fat found deep in your abdomen, is the true troublemaker. Visceral fat has access to your portal circulation, the highway of blood vessels around your organs. This can affect your liver’s ability to manage cholesterol, increasing your risk of heart disease. Visceral fat also causes insulin to become less effective, making you more susceptible to diabetes.

Lose Weight training with Experienced Trainer

b7Training with experienced trainer will always be better if you are new to this field of life and will most times be better even if you think you know what you’re doing. Paying attention to small details during workout is difficult, but can carry big price. Working out sometimes mean that you find yourself in some “unnatural” positions and there are some of them where you risk to get hurt if you don’t do it properly.

This is why we call you to join Meltdown Challenge and work safely from your home. By having a trainer (that will workout with you via Skype interface) you don’t only avoid the risks of getting your back hurt, but also cut time on making workout plans. This is one new and amazing offer that shouldn’t be missed. There are also many more offers such as Weight Loss, Stop Smoking, Lower Cholesterol and Stress Less Challenges where one can even win money by getting healthier. Interested?

Join at:

Best workout for your type

Best workout for your type

b6You can’t change your body type, but you can you can make the most of what you were born with by training for your shape.

First, you need to determine your body type:
Stand naked in front of a mirror (preferably a large one so you can see your whole body) and draw an imaginary line connecting widest part of your shoulders with widest part of your hips. If you are a bit wider on the bottom than you are on top, you are pear shaped. If you’re stick straight with very few curves, than your body type is straight. In case your bust and hips are larger compared to your waist you are a curvy type, and finally, if you have broad shoulders and narrow hips you are athletic shape.

Pear shape

Tone your arms and shoulders, and get tighter all over with our pear-friendly workout.
Pears populate the roster of bombshell beauties, from Alicia Keys to Jennifer Love Hewitt. As the name of this body type implies, pears are proportionally smaller on top, easily pack weight onto their lower bodies, and have a hard time toning their arms and shoulders.

A pear often becomes obsessed with whittling down her lower body by doing dozens of lunges and leg lifts. Of course you want your butt, hips, and thighs to be tight and toned. But, pears: you also want your body to be balanced, so don’t neglect what’s above the belt.


Add more shape to your waist and sculpt your glutes with this workout plan for straight body types.
Women with ruler-straight body types, like Cameron Diaz, can wear nearly anything—but they don’t generally have the girl curves to really kick it up in a bikini. Any weight they do carry usually forms a little potbelly, just like the boys get. Straight/boyish builds are similar to athletic types in that they also carve a fairly square silhouette; but unlike their athletic counterparts, boyish builds tend to have a tough time getting muscle tone.

To add some curves, women with straight builds should focus on tightening their core—especially their deep abdominal muscles which pull in the belly, and the obliques, which cinch in the sides of the waist. Straight/boyish body types should also increase weight training to add lean muscle mass (read: curves) to their butts. Upper- and middle-back exercises will help un-hunch a square-body-type’s shoulders, lessening the frail-looking frame.


Your bust and hips are larger compared to your waist. Add full-body muscle tone and shape up those arms and legs with this curves-a-licious workout.
Curvaceous like Beyoncé or Scarlett Johannson, woman with curvy body types are balanced beauties who fill out a bikini top and bottom. When they gain weight, it tends to be all over. Like pears with larger chests, they have the curves, but what they usually lack is all-over muscle tone.

Without some full-body toning exercises, hourglass-shaped girls run the risk of popping out a little bit too much, especially in the thighs and upper arms. To keep a shapely yet firm figure, curvy body types should pay special attention to their extremities.


You have broad shoulders and narrow hips. Tighten your core, and add some shape to your butt and thighs with this athletic-body-type workout.
Think Hayden Panettiere or Jessica Biel—broad across the back and shoulders, narrower through the hips. Athletic builds are often short-waisted (and maybe a little thick-waisted), tend to have square silhouettes, and will have a lower ratio of fat to muscle than curvy or pear-shaped body types. Swimsuits can be tough to find for athletic builds, because what fits the bottom half will often be too small to stretch over the top.

Athletic women don’t generally need too much toning. But a bikini begs for a little balance, as well as a little nip through the waist for a sexy silhouette. Tummy-tightening core moves, along with lower-body exercises that shape the glutes and thighs, are the perfect complement to this already strong build.

Lose Weight Win Money

Compete in one of many Meltdown Challenges available on to get inspiration and energy to lose some weight and even win money doing so. Sign up at using this link: MeltdownChallenge – Weight Loss Challenges

Social Dieting

Social Dieting

Social Dieting is when a bunch of people join a challenge to lose a certain amount of weight within a certain amount of time.

Here is how it works. You or a friend or a co-worker starts a meltdown challenge on our website. You can choose the amount of the ante. Each challenger that joins the challenge must ante into the winner’s pool in order to participate. The ante amount is set by the host of the challenge, the host is the person that starts the challenge.

Why is it called Social Dieting?

It brings people together to lose weight as a community instead of the traditional approach of dieting alone, and It’s working. You need to understand what “healthy” means! To know what you need to fix, you first have to get a handle of what it means to have a healthy lifestyle. Basics are still the same: eat less, eat more plant-based foods, reduce your intake of added sugars, unhealthy fats, sodium, and refined grains, and increase your amount of physical activity. But, there is something that is totally new to this approach.

The reason why so many people are overweight is not because they’re lazy, but because their environment (social, family, economic etc.) make them fat and keep them that way.

Lose Weight Win Money

Global Body Mass Index Calculator

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Global Body Mass Index Calculator

Child BMI calculator is only valid for children between 2 and 20 years.


lose-weight-win-moneyLose Weight Win Money

If you find that your diet needs an extra push, then why not lose weight and make some money while you are at it. Meltdown Challenge you can either join a weight loss challenge or create your own weight loss challenge. It’s easy, you choose the amount of weight you want your challenges to lose, we offer anywhere from 2% to 5% body weight challenges.

Everyone that completes the challenges and has met their weight loss goal splits the winner’s pool. The money you win derives from the people that did not meet their final goal.

a16Lose Weight

Once you join or create your own Meltdown Challenge, you have all the tools you need to make your weight loss journey a good one.

Losing Weight carries lots of benefits. Losing weight can improve your health in many ways. Just losing 10% of your current weight can make a difference in the way you feel on a daily basis. Here are some other ways losing weight will benefit your health:

  • Increased energy level
  • Lower your cholesterol levels
  • Reduce your blood pressure
  • Reduced aches and pains
  • Improved mobility
  • Improve your breathing
  • Help you sleep better and wake more rested
  • Prevention chest pain caused by decreased oxygen to the heart
  • Prevention of Type 2 diabetes
  • Improved blood sugar levels
How do you know if you need to lose weight? - You can find out if you’re overweight by calculating your body mass index - BMI on the right side of the page. It shows whether you’re a underweight, overweight, or good weight for your height.

How to lose weight safely? - The best way to lose weight is to make small, realistic changes to your diet and the amount of physical activity you do. Gradual weight loss of around 0.5-1kg (1-2lb) a week is recommended. You also need to be realistic about how much weight you want to lose and how quickly you can do it. If you need to lose weight, your weight loss plan should be based on a healthy, balanced diet. This means:

  • eating less fat and sugar
  • eating at least five portions of fruit and vegetables every day
  • choosing unrefined or high fiber varieties of carbohydrates

Choose one of few most popular Diet programs here.

Win Money with MeltdownChallenge

Don’t forget that while you are getting slim and healthier at the same time, you just might be missing on an opportunity to earn money doing so. Motivation over longer periods of time (weeks, months) plays an very important factor and can easily be too big of a hill on your way to get healthier. But if you start your journey with MeltdownChallenge… Well we will let our professional trainer’s years of experience speak for us.

Join MeltdownChallenge and Host your first Weight Loss Challenge today.

Nutrition Facts & Weight Loss Tips

Nutrition Facts & Weight Loss Tips

Beautiful woman teeth eating red pepperLife can be hectic, and sometimes it’s hard to take the time to make healthy food choices.  But making wise food choices (along with regular physical activity) can offer big benefits, now and in the future. Some of Healthy Eating Benefits include:

  • Proper nutrition promotes the optimal growth and development of children.
  • Healthy eating helps reduce one’s risk for developing obesity, osteoporosis, iron deficiency, and dental caries
  • Healthy eating helps prevent high cholesterol and high blood pressure and helps reduce the risk of developing chronic diseases such as cardiovascular disease, cancer, and diabetes.

There are six major classes of nutrients: carbohydrates, fats, minerals, protein, vitamins, and water:


Most people view carbohydrates as “evil” foods. Found in breads, pastas, cereals, and almost everything sweet, carbohydrates receive a bad reputation for causing weight gain. In reality, carbohydrates provide energy your body needs to help you function throughout the day. They are the fuel that keeps your body moving, similar to the way gas functions for a car.


For years, nutritionists and doctors have preached that a low-fat diet is the key to losing weight, managing cholesterol, and preventing health problems. But more than just the amount of fat, it’s the types of fat you eat that really matter. Bad fats increase cholesterol and your risk of certain diseases, while good fats protect your heart and support overall health.


Dietary minerals (also known as mineral nutrients) are the chemical elements required by living organisms, other than the four elements carbon, hydrogen, nitrogen, and oxygen present in common organic molecules. Minerals in order of abundance in the human body include the seven major minerals calcium, phosphorus, potassium, sulfur, sodium, chlorine, and magnesium.


Proteins are essential nutrients for the human body. They are one of the building blocks of body tissue, and can also serve as a fuel source. They’re a nutrient needed by the human body for growth and maintenance. While the body can manufacture several amino acids required for protein production, a set of essential amino acids needs to be obtained from animal and vegetable protein sources.


Vitamins are compounds which are necessary for our normal growth and function, which we cannot make within our bodies, and so we must obtain them from our foods. There are 13 vitamins which all interact with our cell enzymes to regulate a variety of essential bodily functions. They are crucial for many of our metabolic processes, to release energy from nutrients, and in building and maintaining bones, teeth, skin, blood and many other vital body tissues. Keep in mind that there is no value in consuming extra vitamins, above what is necessary.

Bonus #1: Fiber

Dietary fiber has many functions in diet, one of which may be to aid in energy intake control and reduced risk for development of obesity. It helps reduce the chance of gastrointestinal problems.

Bonus #2: Grains

Make sure at least half of your grain choices are whole grain. Examples of grain foods are   cereals, breads, crackers, and pasta. Check the list of ingredients. Look for grain foods that list “whole” or “whole grain” as the first ingredient, such as whole wheat flour in bread.

Weight Loss Tips


Drinks Lots of Water

Eat every few hours – You don’t need to eat a full meal every 2-3 hours but you do need to have many meals and snacks every day. Not just any snacks! Read on…

Eat complete meals – Include few grams of proteins each time you eat. You must eat food that comes from an animal almost every time you eat. If not, make the change. If you’re a vegetarian, this still applies. You need complete protein and need to find both animal and non-animal ones.

Eat vegetables – In addition to complete protein intake, You need to eat some vegetables every time you eat, too. You can put a piece of fruit here and there as well. Just don’t skip the vegetables.

Healthy fats – There are 3 types of fat: saturated, monounsaturated, and polyunsaturated.
Many say that eating fat makes you fat. Well, eating all three kinds of fat in a healthy  balance can dramatically improve your health, and even help you lose fat.

Focus on whole foods – Most of your dietary intake should come from whole foods. Most of the time, you’ll do best with whole, unprocessed foods.

Organize your food preparation – The hardest part about eating well is making sure you consistently have prepared food. You might know what to eat, but if isn’t available, you will find yourself in trouble when it’s time for a meal.

Weight Loss Tips Summary

We at MeltdownChallenge know that there are many nutrition problems in US. Did you know that  most U.S. youth:

  • Do not meet the recommendations for eating 2 and a half cups to 6 and a half cups of fruits and vegetables each day
  • Do not eat the minimum recommended amounts of whole grains (2–3 ounces daily)
  • Eat more than the recommended maximum daily intake of sodium (2,000 mg daily)
  • Empty calories from added sugars and solid fats contribute to 40 percent of daily calories for children and adolescents aged 2–18 years, affecting the overall quality of their diets.
  • Adolescents drink more full-calorie soda than milk!

Don’t just sit and think that great bodies come by accident. Start changing your lifestyle by asking someone that needs a start too for a MeltdownChallenge.

Lose Weight Fast

Lose Weight Fast

lose-weight-fastWorking on weight loss? Then you probably want results fast. We at Meltdown Challenge know that people need constant support in order to push on with their weight loss. That is why when you start contest at you have to check in from time to time – to see your progress and to be sure that there is progress at all.

People say: “If you burn 500 more calories than you eat every day, you should lose about 1-2 pounds weekly”, but its not as simple as that when you try it yourself, is it? One might also hear that he need to drink this or that amount of water every day. Well we know that putting unnecessary pressure isn’t helping anyone. When you start doing things right your body will ask for the water the natural way. You don’t need to drink it if you don’t feel like it. All in all, good thing is that if you want to lose weight, you’re not alone! Almost half of all Americans are trying to get in shape.

Live Skype Fitness Trainer

With Meltdown Challenge Live Skype Fitness Trainer you will not just be sure that you are doing everything right, but also be able to receive instant instructions from a professional. This may not seem like a big deal at first, but if you try to do one of more complicated exercises you might notice that there is something wrong.

Working out without Virtual Trainer will lead you after some time to more and less favorite exercises. With fitness experience we see that often most avoided exercises are the ones that are more complicated to perform. That happens because beginners don’t do the moves correctly. And when you seem to do exactly what the tutorial said, but you make the same mistake over and over your back start to hurt and you feel less and less motivated to even start with that day’s workout session. That is why you might need Virtual Trainer to keep pushing you forward. Meltdown Challenge trainer will quickly notice where the problem might be and resolve it with you.

Common Weight Loss Mistakes

develop-healthy-habitsFirst thing that you need to keep in mind is that you can’t give yourself unrealistic weight loss expectations. If you spent years and decades building fat, you can really get rid of it in days and weeks. Lets put it this way. Rapidly losing weight makes you more likely to gain it back after. A lot physical appearance has to do with your inner self. There are people that can’t accomplish their goals even with help of professional trainer. Loosing weight can’t be just some temporary thing that crossed your mind one day. It can’t be done using tricks. You really need to want to do it – long terms!

Temporary weight fluctuations

Although you might check on your weight more often (when you get into our program) than you used to, don’t burden yourself with numbers. With weight, numbers are sometimes just numbers. Much of weight fluctuation is due to food, water and beverages intake. Know that fluctuations caused with those effects is not permanent and will show more or less for each individual differently.

Problem of Eating Less

Most people think that eating less gives you more advantage when loosing weight is in question. Well although that is often true, there are limits that people often overlook. If you start working out and you lower your daily food intake, that will reflect on your weight positively. Less you eat more weight you loose. But there is a limit! Most often people will start eating food that has less and less fat. And if your body doesn’t receive enough fat (which is one of essential nutrients) it will get in mode of fat preserving. You don’t want to get yourself in position in which you are doing everything right but when month passes results don’t show that.

Summing it up:

With all this said, one might start wondering if he actually wants to do all this when there is work to be done and time goes by so fast. Getting fit doesn’t have to be a big deal. Many people make decisions that lead them to loosing weight without looking at and summing up numbers. Loosing weight can be fun! That is why allows you to make a game out of it too! You can even help someone you know or love loose weight too! If you haven’t already do make a Weight Loss Challenge as fast as today.

Virtual Fitness Trainer

Virtual Fitness Trainer


Workout in the Privacy of your own Home!

Whatever your fitness needs, our online personal trainers can provide the exercise program to help you achieve your goals. We are proud to say that MDC (Meltdown Challenge) now offers Virtual Fitness Training via Skype. If you have not yet taken the plunge to the gym, and you want some privacy, why not book us for a virtual training workout session? With Virtual Fitness Trainer, you can workout with one of our certified trainers via online video, when, and where, it suits you.

Since you’re here, we assume you know there tons of diets and conflicting information available online and in books, TV shows and magazines, many of which promote Fitness advice and Diets that simply don’t work. We know there’s no one-size-fits-all program that suits everyone. Nutrition is complicated and there are many rules one must follow to get-in-shape in a healthy way. When our specialist is designing a program for you, many things are taken into consideration, including:

  • Dietary questionnaire including food likes, dislikes and habits
  • History and type of physical activity
  • Medical history
  • Medications you might take and day-time you take medicine

If you are not ready for the gym. We can train you at home via Skype

Virtual Fitness Trainer is a convenient, effective and fun way to get in shape once and for all. There are no limitations and this way you won’t risk exercising incorrectly. Professional Fitness Trainers can tell you immediately where you are struggling and how to fix your form, as well as offering advice on the most effective workouts for your personal goals. You won’t believe how a few simple tips from one of our Virtual Fitness Trainers can make your workouts easier, safer and more time-efficient. Many people give up on training because their back muscles start to hurt after few training sessions. That isn’t supposed to happen. Don’t waste precious time making a program for yourself that might not even be beneficial when you can start working out with one of our Skype Personal Trainers immediately. Get full workouts, clear demonstrations, exercise instruction tips and much, much more with Meltdown Challenge.