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Carbs are always perceived as the enemy, but they too have a significant role in fat loss. The body needs glucose to work, and to a certain level, your brain requires it to think and function optimally. Some will argue that technically we don't need carbs, but many of your body's basic functions will decrease in performance without the right amount of carbs at the right times.
While rolling out of bed earlier than usual isn't always appealing, running first thing in the morning is a great habit to form for a few reasons. First, it guarantees you won't skip out on your mileage later when work runs late, or you have an unexpected obligation. Plus, the morning miles might make you more productive and communicative with your colleagues and friends, as studies have found that running can sharpen your focus and critical thinking skills.
Making sure not to starve yourself is making sure you're eating enough. Outdated recommendations to restrict calories leaves you hungry and on the dieting roller-coaster. Cutting calories isn't sustainable for several reasons. When your body senses you're eating less, your metabolism slows down to preserve the calories you're getting. This makes losing weight even harder — and is a big reason why your weight-loss efforts often plateau.
The probiotics in yogurt can support a healthy gut and your overall wellness. "When your immune system is working well, your gut and brain talk to each other. If you struggle a lot with stress eating, maintaining good digestive health helps nourish a healthy gut so you feel calmer and avoid stress eating," says Cording. Similar to milk, your best bet is to skip the low-fat varieties—go for full-fat Greek yogurt or Skyr instead.
The trick here is not only to avoid all obvious sources of carbohydrate (sweets, bread, spaghetti, rice, potatoes), but also to be careful with your protein intake. If you eat large amounts of meat, eggs and the like, the excess protein will be converted into glucose in your body. Large amounts of protein can also raise your insulin levels somewhat. This compromises optimal ketosis.
Do this: Eat 6-8 small meals per day, spaced 2-3 hours apart. Don't go longer than three hours without eating—your body will go into starvation mode, which can cause you to store body fat and make it more likely that you'll overeat at your next meal. Speaking of overeating, just because you're consuming more meals doesn't mean you should take in more total calories. Determine your ideal daily caloric intake for fat-burning (see Rule 1) and divide that more or less evenly between your 6-8 meals.
I have struggled with my weight and binge eating my entire life. Finally, at 49 years old, I have found a lifestyle - the FASTer Way to Fat Loss lifestyle - that works with me and my busy life. I am a busy full time professional and I travel quite a bit. Never knowing where I am, I am able to do the workouts and eat following the guidelines of the plan from anywhere. I knew I had experienced a major mind set shift over the weekend when I came across an old bottle of prescription diet pills I had been hanging onto as a crutch. I no longer need those and never would consider taking those now that I have taken control of my body and changed my mindset. Eating real whole food and moving my body consistently has led to this transformation from a size 10-12 to a size 6. I'm wearing clothes I haven't worn in years. Most importantly, I don't have a deadline to get weight off or see a certain number on the scale as I used to. I am trusting that my body will continue in its transformation until I lose this excess body fat. I am halfway there, and I know I'll be successful. I no longer have the mindset that I have to be perfect in my eating. I used to fall off the wagon and literally binge for three days and then feel horrible. Progress, not perfection. Thank you for that mantra, Amanda, and for creating this wonderful program. I am so thankful that I discovered this program and can continue to enjoy it with VIP membership now that I've completed two 6 week cycles.
Suspect you have a sluggish metabolism? You might have hypothyroidism, or an underactive thyroid gland, which afflicts about 25 percent of American women — many of whom don't know they have the condition, according to the American Association of Clinical Endocrinologists. "The thyroid gland controls your body's metabolism, so one of the first signs that it may be off is an inability to lose weight," explains Pamela Peeke, M.D., professor of medicine at the University of Maryland and author of Fight Fat After Forty. Your doctor can determine if you're suffering from hypothyroidism by running a blood test. If you do have an underactive thyroid, you'll be treated with a synthetic thyroid supplement, which you will need to take for the rest of your life (it will return your metabolism to normal, so it should be easier to drop unwanted pounds).
• Fasted training: If you train fasted, supplementing with BCAA's can offset any potential muscle loss. Anecdotally, people tend to perform better when they consume BCAA's during their workout, especially if training early in the day. But is it absolutely necessary? No. If you do train fasted, aim to consume some protein (20-30g) post workout and you'll be fine.
"Self-monitoring" refers to observing and recording some aspect of your behavior, such as calorie intake, servings of fruits and vegetables, amount of physical activity, etc., or an outcome of these behaviors, such as weight. Self-monitoring of a behavior can be used at times when you're not sure how you're doing, and at times when you want the behavior to improve. Self-monitoring of a behavior usually moves you closer to the desired direction and can produce "real-time" records for review by you and your health care provider. For example, keeping a record of your physical activity can let you and your provider know quickly how you're doing. When the record shows that your activity is increasing, you'll be encouraged to keep it up. Some patients find that specific self-monitoring forms make it easier, while others prefer to use their own recording system.
The final possible culprit behind stubborn weight issues may be the stress hormone, cortisol. Too much cortisol will increase hunger levels, bringing along subsequent weight gain. The most common cause of elevated cortisol is chronic stress and lack of sleep (see tip #10), or cortisone medication (tip #9). It's a good idea to try your best to do something about this.
When you're cutting calories, it can be tough to make sure you're still getting enough of all the good stuff your body runs on. "Nutrient deficiencies can stall or halt weight loss," says Crandall. She sees lots of patients with low levels of vitamin D, for example, a nutrient that is critical to parathyroid hormone function—it helps with weight regulation. If you're not eating a well-balanced diet, a multivitamin can be a good way to bridge those nutritional gaps and make sure you're not missing anything that could impede weight loss or muscle building, such as calcium or iron.
We often make the wrong trade-offs. Many of us make the mistake of swapping fat for the empty calories of sugar and refined carbohydrates. Instead of eating whole-fat yoghurt, for example, we eat low- or no-fat versions that are packed with sugar to make up for the loss of taste. Or we swap our fatty breakfast bacon for a muffin or donut that causes rapid spikes in blood sugar.
Find ways to reduce your stress. People under excess stress tend to make less healthy food choices, and they may also burn fat more slowly. Excessive stress is bad for your skin, it's bad for your sleep, it's bad for relationships — it's just bad overall. So find a healthy way to get rid of it! You'll feel better no matter how much it helps you in losing body fat.[20]
Eating breakfast jump-starts your metabolism so it's no accident that those who skip this meal are 41⁄2 times as likely to be obese. The heartier your first meal is, the better. In one study published by the American Journal of Epidemiology, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over 4 years. While those who got zero to 11 percent gained nearly 3 pounds.
You may have an apple-shaped or a pear-shaped body structure. Accumulation of fat occurs differently for different people, it actually depends on the body structure. For those whose bodies are pear-shaped, the fat tends to accumulate in the lower part of the body, like the buttocks. But for those whose bodies are apple-shaped, your body tends to store fat around the middle section, thus resulting in fat accumulation around the belly. You must know that there are two types of belly fat – visceral, which accumulates around the abdominal organs, and subcutaneous, which occurs between the skin and abdominal wall.
As a result, the body readjusts by decreasing the number and size of fat cells, which subsequently improves baseline metabolism, decreases inflammation, treats disease, and prolongs lives. If we maintain this situation over time, the body reabsorbs the extra empty fat cells and discards them as waste, leaving us leaner and healthier on multiple levels.
The Grey Box of Clarification: While my earlier comment about 'sucking it up' was slightly facetious, there is a lot of truth to it. Hunger is an inevitable part of dieting and the more you can become comfortable with it, the more successful you're going to be with your fat loss. Also, read this. And then sign up to my email list because it's the best thing since Deadpool.
A diet that's low in fat and carbohydrates can improve artery function, according to a 2012 study by Johns Hopkins researchers. After six months, those on the low-carb diet had lost more weight, and at a faster pace. But in both groups, when weight was lost—and especially when belly fat shrank—the arteries were able to expand better, allowing blood to travel more freely. The study shows that you don't have to cut out all dietary fat to shrink belly fat. For heart health, simply losing weight and exercising seems to be key.
Like protein, fiber slows the rate at which your body plows through carb calories so you feel full for longer and maintain steadier blood sugar levels, one reason why research consistently links fiber intake to weight loss. That means fibrous whole grain bread tends to be a better choice than white bread and also explains why fruits, which contain fiber and valuable vitamins in addition to sugar, beat straight-up candy every time.
I joined the August FWTFL group knowing that I was ready, both mentally and emotionally, to make some big changes. Two small kids, a full-time business, and just life in general have been so busy for the past several years that I have not consistently made the time to prioritize my own fitness and health. I knew I needed structure and accountability, but also the freedom to LIVE life and enjoy the things that are important to me (such as a glass of wine on occasion, dinners out at restaurants with the family, and fun social events) without constantly feeling deprived. I've tried those other exercise and food plans and just could never make them "stick" long-term because they did not fit my life.
High in good bacteria, the benefits of yoghurt on gastrointestinal health have been said to provide health benefits for certain gastrointestinal conditions, including lactose intolerance, constipation, IBS, colon cancer, inflammatory bowel disease, Helicobacter pylori infection, and allergies. Look for the nutrition label and make sure no added sugar is used. Opt for Greek yoghurt varieties and use your own frozen berries and cinnamon to sweeten.
Is a calorie truly a calorie? Not always, because different types of calories can affect your body and your results differently. Dietary fat, for example, is more "fattening" than protein or carbs because it's less likely to be used to build your body. Granted, carbs can potentially make you fat, but they also directly fuel your training. Protein? That's a no-brainer: It builds muscle. Fat does neither, but it isn't useless; moderate amounts of it support vitamin absorption and help manufacture hormones.
Since doing cardio exercise is not as interesting as other exercises, people think it's the only way to lose weight. But because it can get rather boring, people stop putting in the effort to lose weight altogether. The good news is, there are other ways to burn fat without having to spend long hours on the treadmill. The best way to reap the benefits of cardio is to incorporate it with weight-training.
There's a special diet called fasting and it's an amazing way to burn fat. Fasting also lowers the insulin levels more than other dietary methods do. Fasting causes the body to release glucagon to draw energy from your cells, including your fat cells. Rather than having a few 400 calorie meals in a day, it is better to have one 1,600 calorie meal at the end of the day.
A diet that's low in fat and carbohydrates can improve artery function, according to a 2012 study by Johns Hopkins researchers. After six months, those on the low-carb diet had lost more weight, and at a faster pace. But in both groups, when weight was lost—and especially when belly fat shrank—the arteries were able to expand better, allowing blood to travel more freely. The study shows that you don't have to cut out all dietary fat to shrink belly fat. For heart health, simply losing weight and exercising seems to be key.
Another misconception about HIIT is that it will cause muscle loss. This is just not true either. This myth got started because a higher amount of calories burned during HIIT will come from stored amino acids (muscle tissue) when compared to lower intensity cardio. As long as HIIT sessions are kept to a short duration muscle loss not be a problem. In fact, muscle growth and muscle retention are increased due to the effects HIIT has on anabolic hormones. Just one 10-15 minute session of HIIT can increase testosterone and growth hormone levels for hours after the workout has ended.
Step 1 revolves around simple math: You must eat fewer calories than your body is accustomed to in order to drop bodyfat. When a calorie shortfall is created, the body responds by digging into body-fat reserves to make up the difference. And presto, you grow leaner. All other laws aside, this one heads the list every time, no matter what dietary approach you take.
The 2003 research indicated that exercise is a top weapon against visceral fat, backed up by a 2011 study which found that aerobic exercise is basically a magic bullet. Aerobic exercise is known to most people as cardio — activities such as running and cycling, as opposed to resistance training (where you lift heavy stuff around). While participants in the study worked fairly hard (jogging 20km per week at a high intensity), the researchers said lower-intensity but longer workouts should have similar benefits.
'Lastly, if your nutrition is on point but you still have excess tummy fat, then you need to look at your training. There's a real craze for high-intensity workouts and really pushing yourself at the moment, but training is a stress on the body, and if you're not giving it the tools to manage that stress and recover from it, then it can lead things like excess belly fat.
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A daily run or Spin class is great for your heart, but cardio workouts alone won't do much for your waist. "You need to do a combination of weights and cardiovascular training," says Sangeeta Kashyap, MD, an endocrinologist at Cleveland Clinic. Strength training increases muscle mass, which sets your body up to burn more fat. "Muscle burns more calories than fat, and therefore you naturally burn more calories throughout the day by having more muscle," says Kate Patton, a registered dietitian at Cleveland Clinic. Patton recommends 250 minutes of moderate-intensity exercise or 125 minutes of high-intensity exercise a week.
Whey protein is best known for its ability to increase muscle growth and recovery which becomes vitally important on any fat loss plan. Many of the benefits of whey are due to its fast digestion rate and high concentration of the amino acid leucine. It is important to remember that anything that is used to build muscle will also maintain muscle while dieting.
The upshot of all these chemicals floating around is big trouble for big-bellied guys. In a study at the University of Alabama at Birmingham, researchers took 137 men of all ages and sizes and used seven different measurements to determine their risks of cardiovascular disease. The single best sign of multiple heart-disease risks? No, it wasn't the guys' family histories or their cholesterol profiles. It was the amount of abdominal fat they carried.
This question is on so many minds: how can I lose belly fat...and fast? While there's no magic formula of food and exercise to reduce belly fat with the snap of your fingers, there are nutrition choices, exercises and lifestyle changes that can help. Here's your guide to understanding exactly what belly fat is and how you might be able to reduce it over time.
You can read all the "TOP 10 FAT LOSS HACKS YOU AREN'T DOING" articles you want, or stare at motivational quotes by some famous dead person plastered across a pair of random abs or glutes – but until you realise that change depends on you getting off your ass and doing something, nothing's going to happen because your fat loss is down to you actually wanting to make a change.
There are different types of HIIT but an easy one to begin with is to simply warm up for 3 minutes on an elliptical machine or by walking. Then work out for 30 seconds so that at the end of the exercise you feel satisfied. Reduce the speed to slow down to a moderate pace. Do this 7 more times or for total 8 intervals. Start with one interval and as your body is ready to take more increase the intervals. Studies show that HIIT to be the absolute premier cardio for weight loss and optimal health as compared to longer, traditional cardio.
Do this: To ensure that your body is in optimal fat-burning mode, do 30-60 minutes of cardio first thing in the morning before breakfast 4-6 days per week. Feel free, however, to drink your morning coffee (without cream or sugar) and take 6-10g of mixed amino acids or a small amount of whey protein powder mixed in water beforehand. The caffeine will help you burn more fat, as will the amino acids (whether from a supplement or whey protein), as research from Kanazawa University in Japan has found. The aminos will also help prevent muscle breakdown during cardio.
You may have an apple-shaped or a pear-shaped body structure. Accumulation of fat occurs differently for different people, it actually depends on the body structure. For those whose bodies are pear-shaped, the fat tends to accumulate in the lower part of the body, like the buttocks. But for those whose bodies are apple-shaped, your body tends to store fat around the middle section, thus resulting in fat accumulation around the belly. You must know that there are two types of belly fat – visceral, which accumulates around the abdominal organs, and subcutaneous, which occurs between the skin and abdominal wall.
If you're among the 30% of Americans who sleep less than six hours a night, here's one simple way to whittle your waistline: catch more Zs. A 16-year study of almost 70,000 women found that those who slept five hours or less a night were 30% more likely to gain 30 or more pounds than those who slept 7 hours. The National Institutes of Health suggest adults sleep seven to eight hours a night.
In the study described above, the participants had to shut down the kitchen after 7 p.m. What's so magical about this time? By 7 p.m., the researchers found that most participants had likely already consumed dinner (so there was no need for the study participants to skip meals and totally deprive themselves and their metabolism). You'll likely agree that once dinner is over, your late-night snack options aren't always healthy choices. By shutting down the kitchen (at 5 p.m. or 6 p.m. or 7 p.m. or even 8 p.m.), you'll be more likely to eliminate consumption of late-night empty calories.
Before you even get started on a fat loss plan the first thing you want to do is to set goals for yourself. This goal could be to lose 30 lbs. or it could be to see your abs. Whether your goal is to lose a certain number of pounds or to just achieve a certain look you will need to set a reasonable time frame to achieve this. If you do not set a time frame there will be no sense of urgency when trying to make progress.
Stress wreaks havoc on every part of your body, and can lead to breakouts, joint pain, headaches, and yes, even excess belly fat. That's because when you're stressed, your body pumps out extra cortisol, that not-so-great hormone you keep hearing about. Studies show that cortisol not only spikes your appetite, but may also redistribute body fat to your belly area, according to a review published in the journal Obesity.
Skip Breakfast – Restricting your eating window to a shorter time frame by skipping breakfast will mean you can eat larger meals which in turn will help keep you full, both mentally, and physically. While people freak out at the idea of skipping breakfast, it isn't the most important meal of the day, and it won't ruin your metabolism. Instead of eating 4-5 small meals at 200 calories, eating 3 large meals at 500 calories will result in better satiety.
3. Tabata: Tabata is another form of interval training and involves 8 rounds of 20 seconds exercise followed by 10 seconds rest. Sounds easy enough but exercise should be done at a high intensity. This exercise can be done using rowing machines, dumbbells or thrusters. This is a tough exercise and is best for those who have very less time in their hands.
It's easy to overdo it when you're eating something delicious — and that's why it's good to focus on foods that will force you to slow down. "Slowing down can help you check in with your hunger levels. For that reason, I love snacking on 100-calorie packs of in-shell pistachios," Gorin says. "Shelling the pistachios helps you slow down your snacking, and the shells leave a visual cue to remind you of how much you've eaten. Because you're more in tune with what's gone into your mouth, you may be less likely to have extra servings." In one preliminary study, people snacking on in-shell pistachios ate 41% less calories than those who ate the shelled version.
While it's often assumed that bread is off-limits when you're trying to lose belly fat, the right bread may actually expedite the process. Switching to sprouted bread can help out carb-lovers eager to get their fix without going up a belt size, thanks to the inulin content of sprouted grains. The results of a study published in Nutrition & Metabolism reveal that found that pre-diabetic study subjects whose diets were supplemented with inulin shaved off more belly fat and total weight than those whose meal plans didn't pack this healthy prebiotic fiber.
2. Sweep: Start with basic abs tuck (standing crunch). For that you have to lift one knee using the abs, and bend the other knee to sit slightly on the ground. Bring the rib cage to the bellybutton so that the spine is in C-curve position. Simultaneously, squeeze the oblique on one side to crunch while reaching down for the opposite foot. Do 10 repetitions for each side, then do 10 again (total of 20, alternating after 10).
The meals shown here are "templates" that you can vary any number of ways to please your tastebuds and avoid eating the same old thing every day. Follow them and you'll get between 2,400 and 2,800 calories per day. That should provide plenty of calories for all but the most severely obese, while allowing most guys to lose fat around their middles at a steady pace. (Don't worry about hitting the numbers on the nose every time. If you exceed your fat quota during lunch, for instance, just cut back a little during dinner.)
Sure, calories and hormones can determine whether your body deposits food into muscle or as body fat, but meal frequency, or how many times you eat each day, affects your overall metabolism. Every time you eat, the body's calorie-burning engine, also known as metabolism, slightly increases. This is especially true for meals that contain protein. So if you eat six times a day, you'll experience six metabolic surges a day, rather than just four if you eat only four times a day. And, of course, eating seven or eight times per day would be even better than six. This is one way to lean out without having to drastically reduce calories. Frequent feedings tend to increase the chance that what you eat will make its way into muscle tissue rather than being packed away as body fat.
Cardio exerts two benefits: It burns calories and affects hormone levels in the body. Specifically, cardio helps raise levels of norepinephrine. Yet when you do cardio it makes a big difference in how your body handles the hormonal changes. Cardio on an empty stomach allows norepinephrine to readily target fat cells, which triggers maximal fat-burning. On the flip side, if you eat before doing cardio, and particularly if you eat carbs, the fat-blocking hormone insulin rises, making your body less effective at burning fat.
Make sure to program your cardio exercise in with your weight training the right way, though — a 2017 study found that performing cardio and weight training workouts on alternate days was far more effective for burning belly fat than stacking the workouts on top of each other in the same session. Put the two together, and watch that unhealthy midsection shrink.
It depends on just how many potatoes we're talking here! One medium potato has around 37 grams of carbs, so if you limit your carb count elsewhere, this is no problem. What you really have to watch out for are the toppings, like butter, cheese, sour cream, bacon, and rich sauces like gravy. Do some math to figure out how to balance the carbs from your potato and toppings with the other foods you eat.
Eat More Produce. Eating lots of low-calorie, high-volume fruits and vegetables crowds out other foods that are higher in fat and calories. Move the meat off the center of your plate and pile on the vegetables. Or try starting lunch or dinner with a vegetable salad or bowl of broth-based soup, suggests Barbara Rolls, PhD, author of The Volumetrics Eating Plan. The U.S. government's 2005 Dietary Guidelines suggest that adults get 7-13 cups of produce daily. Ward says that's not really so difficult: "Stock your kitchen with plenty of fruits and vegetables and at every meal and snack, include a few servings," she says. "Your diet will be enriched with vitamins, minerals, phytonutrients, fiber, and if you fill up on super-nutritious produce, you won't be reaching for the cookie jar."
So what have we learned, I gotta get to the point! After 5 years of triathlon training both he and I have been consistent with EARLY morning workouts. I mean 5:30 or 6am when you're working from home (and have no kids) better mean an emergency or dog has to potty! Granted running in the south is better early, we would still suffer through at 6pm if we had to! We now actually plan our days out and getting in the morning gym trip saves our busy evenings. We even manage to get up without one another to get those workouts in - and after spending 3 years beating ourselves up about countless alarm fails, we now push each other to make it happen - not to mention an early bed habit has helped. We are able to support each other when one has a great workout and sees a notch on the belt get looser - but also as a couple we can encourage one another when we decide to sleep in for an evening session or those shorts I'm holding on to just don't fit yet. I have worked to not beat him up over food or his attitude as I do myself, and I repeat Amanda's mantra "progress not perfection" at least once a day!
Grazing is a surprisingly good idea because it helps you avoid metabolic slowdown. "Your body will be tricked into thinking it's constantly eating, so it will never slow your metabolism down," explains Bauer. Aim for five small meals (200 to 500 calories) a day rather than three large ones. Also try not to go more than four hours without eating — if you eat breakfast at 7am, for example, have a snack at 10am, lunch at noon, another snack at 3pm and dinner at 7pm.
The meals shown here are "templates" that you can vary any number of ways to please your tastebuds and avoid eating the same old thing every day. Follow them and you'll get between 2,400 and 2,800 calories per day. That should provide plenty of calories for all but the most severely obese, while allowing most guys to lose fat around their middles at a steady pace. (Don't worry about hitting the numbers on the nose every time. If you exceed your fat quota during lunch, for instance, just cut back a little during dinner.)
Before I started The FASTer Way to Fat Loss I had tried several different workout & eating plans. "Whole" this and "watchers" that ... and nothing stuck. I tried dvd workouts, running, group classes and doing cardio until I wanted to throw myself off the stair master. Amanda's program is easy to follow and the way it's paired with a support group is truly brilliant. The comradery and encouragement I found in the group was a great tool to help me with any questions, struggles, set backs or victories in my daily workouts. Logging my meals and sharing my progress with my group was an awesome way to stay accountable and check-in. The positive feedback from Amanda & my group was paramount when I felt like it was getting tough or I wanted to stray from the plan. The workouts were challenging but I could finish them from the beginning, which motivated me to keep going. I've grown to LOVE lifting weights and enjoy being in the gym with a plan and a schedule every week.
Say cheese! Adding some extra calcium to your diet could be the key to getting that flat stomach you've been dreaming about. Over just 12 months, researchers at the University of Tennessee, Knoxville found that obese female study subjects who upped their calcium intake shed 11 pounds of body fat without other major dietary modifications. To keep your calcium choices healthy, try mixing it up between dairy sources, calcium-rich leafy greens, fatty fish, nuts, and seeds.
7 Easy Steps to Get Healthy 30 Reasons Why Women Should Strength Train Abs Made in the Kitchen Aerobic Exercise Apple Cider Vinegar and Weight Loss Avoid Holiday Weight Gain Avoid Overeating Biggest Loser Resort Palm Desert Body Weight Exercise Caffeine Reduction Caffeine Withdrawl Cardio CEO Corner Clean Eating Consistent Eating Patterns Detox Eating Habits Family Health Fantastic Resort Team Food Labels Getting Motivated Happy New Year Health Advice Healthy Lifestyle HIIT Training Hydration Inspirational Guests Internal Dialogue Medical Weight Loss Program New Habits New Year's Resolutions Obesity Stigma Portion Control Quitting Smoking Self Doubt Set Goals Sleep Smoking and Weight Gain Spring Clean Your Body Strength Training Summer Slim Down Weight Loss Goals Weight Loss Motivation Weight Loss Retreat for Women World Health Day
The degree to which exercise aids weight loss is open to debate, but the benefits go way beyond burning calories. Exercise can increase your metabolism and improve your outlook—and it's something you can benefit from right now. Go for a walk, stretch, move around and you'll have more energy and motivation to tackle the other steps in your weight-loss program.
I started this journey because I was missing something. I've worked out for years, ran half marathons and tried all kids of programs to help me lose weight and keep it off. I wanted life long, optimal health. Amanda's program has given me that missing piece. IF has been wonderful and when i started I was skeptical. Not only have i reached a weight i haven't been in 27 years, i have lost 6" overall in just 6 weeks. I've gained strength, increased my speed on my runs and have gained confidence in myself and how to fuel my body for my activity levels. Getting macros is so important and even more important that I have personal integrity in what i put in my mouth and how i take care of the only body i will ever have. So #grateful for this life style FasterWaytoFatLoss!
Instead of subjecting yourself to another endless workout, crank up the intensity and you'll see results faster than you ever thought possible. The results of a study conducted at McMaster University in Ontario reveal that adult male study subjects who exercised intensely for a single minute had equivalent respiratory and metabolic changes to those who worked out at a slower pace for close to an hour, so if you want to burn through that belly fat, say so long to slow and steady.
Do this: We can't harp on this advice too much: Eat at least 1g of protein per pound of bodyweight every day. Your major protein sources should be lean meats (chicken, steak, turkey breast, tuna), egg whites (the yolks contain the fat, so discard most of them when you're trying to lose fat), protein powder (whey or casein), and low-fat cottage cheese. As for fat, limit it to 20-30% of your total daily caloric intake.
It's a little counterintuitive, but consuming calories after you've just burned them appears to be vital to fat-burning. Your muscles need a combo of protein and carbs to replenish energy stores and build new muscle. In one study, people who downed a 270-calorie shake with 24 grams of protein and 36 grams of carbs after their workout lost about four more pounds of fat and built more lean muscle than those who didn't refuel post-exercise. Eating protein after a workout may help with lean muscle gains and could also help to prevent overeating later in the day, says Lesli Bonci, RD, a nutritionist and owner of Active Eating Advice. Find out what fitness instructors eat post-workout.


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Race details
- Date & time: Sun 15th Dec 2019 at 10:30
- Country: England
- Region: South/West Pennines
- Category: Unknown GPS:
- Website: www.wharfedaleharriers.co.uk/events
- Distance: Unknown
- Climb: Unknown
- Venue: Penistone Hill Country Park, nr Haworth, Keighley.
- Grid ref: 025364
- Skills & experience: PM
Entry information
- Entry on day?
- Entry on day fee: £1.00
- Pre-entry
- Entry info:
All junior races are age as at following 31st Dec. Free Santa hat to all runners, which they must run in. "Cadbury's Curly Wurly Goody-Bag" for all finishers. Prizes for best festive fancy dress. Free coffee and biscuits.
Contact for Race Information
- Mark Sennett
- 1 Thornbank, Hebden Bridge, Oxenhope, BD22 9TD
- 07811806950
- email@example.com
- Teams allowed:
- Male: No record information.
- Female: No record information.
- Other info:
For records see "Soreen Junior Quarry Runs" on Jan 14th.
- Junior races:
- Other info:
U9 (over 6), 0.8km/30m; U11/U13/U15, 1.6km/50m; U17, 3.2km/100m. Ages on following 31st Dec.
Permit / Insurance
This race has a Permit and associated UK Athletics insurance from the FRA
Other information
Run in conjunction with the Stoop senior race.
Other races on this day
- 11:30am – Stoop


text:
pae·pae | \ ˈpīˌpī\
plural -s
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1 : a usually large stone platform (as of basalt) rising appreciably above ground level and used as the foundation for many Polynesian houses or other buildings
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to affect and impair by alcohol or a drug
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CAIRO: Three soldiers and 46 "very dangerous" militants have been killed in clashes in the northern and central Sinai peninsula, Egyptian authorities said on Monday.
The military also said Egyptian forces had destroyed 15 hideouts and dismantled 204 explosive devices. Troops also found weapons caches, including explosives, in Sinai, the Western Desert and southern Egypt.
Several hundred militants have been killed since the Egyptian military launched a major campaign in February 2018 aimed at eliminating Daesh or related groups in Sinai, the army said.
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The north is at the center of a long-running insurgency led by a local affiliate of Daesh known as Sinai Province. The group, formerly called Ansar Beit Al-Maqdis, had links with Al-Qaeda before pledging allegiance to Daesh in 2014.
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"Today, despite years of military campaigns of which Sinai 2018 is the most recent and most important, the terrorist threat remains in Egypt," McManus said.


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Wisconsin Herd Adds Xavier Munford
January 28, 2019 - NBA G League (G League) - Wisconsin Herd News Release
OSHKOSH, Wis. - The Wisconsin Herd, the NBA G League affiliate of the Milwaukee Bucks, has added guard Xavier Munford to the team's roster.
Munford appeared in 34 games (33 starts) with the Herd last season and averaged 24.4 points, 5.0 rebounds, 5.2 assists and 1.7 steals, while shooting 50.9 percent from the field and 44.4 percent from three. His impressive season earned him NBA G League Performer of the Week recognition (Nov. 13, 2017), Midseason All-NBA G League Team honors, a Two-Way Contract with the Milwaukee Bucks and roster spots on USA World Cup Qualifying Teams. Munford was one of three USA World Cup Qualifying Team players to be invited to the July 2018 USAB Men's National Team minicamp in Las Vegas.
In his four NBA G League seasons, Munford holds career averages of 17.9 points, 4.2 rebounds, 4.8 assists and 1.2 steals, while shooting 47.3 percent from the field. The New Jersey native played most recently with Fujian (China) where he averaged 19.0 points, 5.3 rebounds, 4.3 assists and 1.7 steals in 26.0 minutes per game.
The Herd roster now stands at 11 players.
• Discuss this story on the NBA G League message board...
NBA G League Stories from January 28, 2019
- Skyforce Comeback Bid Falls Short against Frazier, Vipers - Sioux Falls Skyforce
- Westchester Absorbs Setback against Raptors - Westchester Knicks
- Michael Frazier Erupts for Career High 43 as Vipers Extend Win Streak to Seven against Skyforce - Rio Grande Valley Vipers
- Stars Acquire Mareik Isom - Salt Lake City Stars
- Wisconsin Herd Adds Xavier Munford - Wisconsin Herd
- Memphis Hustle to Host Financial Literacy Education Day Game Wednesday, January 30 at 10:30 a.m. - Memphis Hustle
- Rio Grande Valley Vipers Acquire Chris McCullough off Waivers Ahead of Mondays Matchup - Rio Grande Valley Vipers
- New York Knicks Recall Kadeem Allen from Westchester Knicks - Westchester Knicks
- Westchester Looks for Third Series Win over 905 - Westchester Knicks
- Mavericks Recall Ray Spalding from Texas Legends - Texas Legends
- Raptors 905 to Host Annual Bell Lets Talk Day Game on Wednesday - Raptors 905
- Sioux Falls Uses Strong Third Quarter to Overtake Knicks - Westchester Knicks
The opinions expressed in this release are those of the organization issuing it, and do not necessarily reflect the thoughts or opinions of OurSports Central or its staff.
Other Recent Wisconsin Herd Stories
- Wisconsin Herd Relieves Jordan Brady from Head Coaching Duties
- Christian Wood Comes up Big in Fourth to Give Herd Win over Magic
- Herd Wins Double-Overtime Thriller against Blue Coats
- Wisconsin Herd Teams up with Bergstrom Automotive to Support Make-A-Wish Wisconsin
- Herd Falls to Lakers Down the Stretch


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Candidates for the Election to Select Nominees for
District Court Judge Position
February 15, 2019
A special election of the Tenth Judicial District Bar will be heldFriday, February 15from 8 a.m. to 2 p.m. at the Wake County Justice Center, Courtroom 102. The purpose of this election is to select five nominees whose names will be forwarded to Governor Roy Cooper for consideration for the District Court Judge position in District 10B resulting from Judge Craig Croom's appointment to a Special Superior Court seat.
Each member of the Tenth Judicial District Bar who resides in Wake County is entitled to vote for up to five candidates, but may not cumulate votes on the same ballot.Voting shall be limited to those attorneys licensed to practice in North Carolina, who reside in Wake County and are members in good standing of the Tenth Judicial District Bar perNCGS §84-16. There is no absentee ballot available.
Candidate information can be found below.
David Baker
Personal Statement/
Dana Bellingrath
Personal Statement/
Chassidy Hinton
Personal Statement/
Abe Jones
Personal Statement/
Tiffanie Meyers
Personal Statement/
Stephanie Robinson
Personal Statement/
Remember Me
2/15/2019Candidates for District Court Judge Seat Selected
1/29/2019Candidates for the Election to Select Nominees for District Court Judge Position
1/8/2019Tenth J.D. Bar Election to Select Nominees for District Court Judge Position, February 15
5/7/2019May Picnic Luncheon
5/9/2019YLD Social
5/9/2019Tenth Judicial District Spring Swearing-In Ceremony
5/15/2019Breakfast Discussion Series
5/16/2019Downtown Raleigh Legal History Tour (4 p.m.)


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Dyshod Carter
|No. 26, 35, 22
|Personal information
|Date of birth:
|June 18, 1978
|Place of birth:
|Denver, Colorado
|5 ft 10 in (1.78 m)
|193 lb (88 kg)
|Career information
|Kansas State University
|Career history
|Career NFL statistics
Dyshod Carter (born June 18, 1978) is a former American football cornerback who played for the New England Patriots in 2003 before being allocated to the Scottish Claymores of the NFL Europe League. Carter also played for the Cleveland Browns and the Arizona Cardinals of the NFL. He signed as a free agent with the Toronto Argonauts of the Canadian Football League on April 1, 2008, but was released over a month later on May 12, which was also a few days after his arrest in Colorado (see below). 2003 Scottish Claymores Roster
College career
Carter attended Kansas State University.
In May 2008, the Arizona Republic newspaper reported that Carter was arrested in Glendale, Colorado on cocaine-related charges.[1]
- ↑ Collom, Lindsey (May 9, 2008). "Ex-Cardinal accused of cocaine trafficking". The Arizona Republic. Retrieved 2008-05-09.
This article is issued from Wikipedia - version of the 10/9/2016. The text is available under the Creative Commons Attribution/Share Alike but additional terms may apply for the media files.


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Football Predictions
Wolves vs Arsenal Predictions, Betting Tips & Odds
Thursday, April 25th, 2019, 12:15 am, Molineux Stadium, Wolverhampton. Wolves welcome Arsenal to Molineux for this rearranged Premier League week 31 midweek fixture
Brady Callum Callum Brady is an avid football fan and overly optimistic Leeds supporter #MOT! When he is not spotted visiting Elland Road, Callum spends his time following European Football, Rugby, and has recently taken interest in the NFL. A travel enthusiast, Callum is always looking for recommendations on where to travel based on football pitches to visit.
Thursday, April 25th, 2019, 12:15 am, Molineux Stadium, Wolverhampton. Wolves welcome Arsenal to Molineux for this rearranged Premier League week 31 midweek fixture
Thursday, April 25th, 2019 @12:30 am, Old Trafford, Manchester. The Manchester derby comes around at a pivotal moment of the season – with both clubs desperate for all three points.
Saturday, April 20th, 2019 @7:30 pm, Molineux Stadium, Wolverhampton
Saturday, April 20th, 2019 @7:30 pm, London Stadium, London
Saturday, April 20th, 2019 @10:00 pm, St. James' Park, Newcastle
Saturday, April 20th, 2019 @7:30 pm, John Smith's Stadium, Huddersfield
Saturday, April 20th, 2019 @8:30 pm, Vitality Stadium, Bournemouth
Thursday, April 18th, 2019 @00:30 Estádio do Dragão. Liverpool travel to Portugal with one foot in the semi final as a two-goal cushion gives the Premier League side the upper hand
Wednesday, April 17th, 2019 @00:30 Camp Nou. It is advantage Barcelona as Manchester United travel to the Catalan giants needing to draw on inspiration from their shock comeback against Paris Saint-Germain in the last 16 if they are to have any hope of progression.
Saturday, April 13th, 2019 @7:30 pm Turf Moor, Burnley


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Just like its namesake, the camelback sofa includes a hump or possibly two that accents the primary outline of the couch design. This can be a conventional style which was made popular in the 18th century by Chippendale and households who wanted aristocratic, official furniture often opted for this design. Today, this sofa design gives a far more formal air to the space, especially when upholstered in a official material. A more casual fabric choice would make it appropriate for a family room that doesnt need a great deal of custom. In either case, the camelback couch has some elements that define the style. The legs are usually exposed, the sofa doesn't have back cushions and it usually has sq . or folded arms.
5.The Moderno Arch of Stone Console Table By Design Toscano
Read more about The Moderno Arch of Stone Console Table By Design Toscano
Just like its namesake, the camelback sofa has a difficulty or possibly two that accents the main silhouette of the sofa style. This can be a traditional design that was made popular in the 18th century by Chippendale and families who desired aristocratic, official furniture frequently chosen this design. Today, this couch style gives a far more official atmosphere to any space, particularly when upholstered in a official fabric. A more informal fabric option would make it appropriate for a household room that does not require a great deal of custom. In either case, the camelback sofa has some factors that characterize the design and style. The legs are typically uncovered, the sofa has no back again cushions also it normally has square or rolled arms.
6.Gauvin Console Table By Everly Quinn
Read more about Gauvin Console Table By Everly Quinn
When it comes to purchasing room furniture, leather is definitely a smart option. It doesn't only look great with most designs, but its very long lasting (it is the ideal materials for any household with children or animals) and it is ultra-easy to thoroughly clean, as well. The downside of leather furniture? It can have a higher cost than material, microfiber or fake leather Gauvin Console Table. This lying loveseat remains a budget-pleasant option because of 1 guru trick: its sitting area is padded with leather, while the attributes are padded with more affordable fake leather. Which means you get the look and feel of a complete leather-based loveseat without the hefty price tag. Use the lever around the loveseats equip to kick back and take it easy on its high-density froth filling up, and consider the money held on. This particular loveseat comes with an added reward: professional set up will come in many locations of the nation for an additional fee.
7.Collier Console Table By Mistana
Read more about Collier Console Table By Mistana
While the rear of this sofa shows the Chesterfield, with its series of tufting, a tux couch has cleaner, more angular lines. It is stated to have been the bellwether more contemporary designs in the 1920s. While some say this couch style takes a title from Tuxedo Recreation area in Ny, it's also considered called following the traditional extravagant mens match. You are able to determine a tux sofa by its arms that are identical height as the back again. The tufting on the rear of the sofa and its rectangle-shaped outline will also be classic characteristics. Soft cushions add comfort to this high-armed style. Also, as the couch above from Upcountry is upholstered in leather, this well-liked style is often done in fabrics of all types, such as the very stylish purple velvet.
8.Stoneford Console Table By Breakwater Bay
Read more about Stoneford Console Table By Breakwater Bay
Does your room display space requirements? Are you currently willing to toss a sleep celebration in the mild of the lack of room to rest? This DHP Futon mattress would be ideal for you in this situation. This Futon sofa by DHP includes the performance of a sofa mattress with a contemporary and stylish look. Put it in your family room to attain an additional tired bed during the night. A micro-fiber floor that became popular in the centre will be a ideal combination. This unique couch accompanies a tapestry with gleaming stainless hair and legs. Bringing together these outcomes with each other in a comfortable well-liked style sofa. You can choose to get it in Faux Leather-based, Velvet or Linen. An element that's really worth indicating is its back style. In light of the different seats, DHP promotes the progres of the sofa to your comfort and ease levels. You can level up to have an animated babble, or silent moving picture night.
9.Tamil Basan Console Table By Bungalow Rose
Read more about Tamil Basan Console Table By Bungalow Rose
This established accompanies the entire power of Sleeper Couch by having an excellent couch style. It incorporates restricted hands, firm chair soft cushions and full-size sleeping pad with internal springs. It is eliminated beneath to wash it and remove it having a simple raising instrument. This mat is strengthened having a sturdy metal edge. is really a measuring rule and has a Bi-collapsing emphasize. One of the worthy things to point out is the consolation! Location this super comfortable couch in your comfortable living room. Apart from providing an all natural and stylish atmosphere, it gives an attractive character for your visitors. You may make your buddies remain for any enjoyable night of films. The sofa has carcasses with blocked corners and faux-completing on its thighs. The cushions are, however, adjusted and include excellent versatility. It is covered having a thick polyethylene fiber with a drawstring advantage.
10.Hysell Console Table By Orren Ellis
Read more about Hysell Console Table By Orren Ellis
This set of RTA couches is available in various furniture smoothness. A number of them include bonded leather, linen, corduroy, linen consistency, polyester. All you need is to find the right tapestry in importance for the balanced requirements. Accessible supplies offer an easy-to-thoroughly clean element. A attribute that suggests its adaptability to resist food and drinks. The luxurious seat and back cushions vote in support of a reducing-edge appear. The square molded equip that begins just over them enhances the elegance. You will find the conveniences and soft styles that strike your entry.


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Dining Tables, Oval Dining Tables Oval Dining Table Set For 6 Wharfside Specialise In Danish Furniture And This Oval Dining Table: extraordinary oval dining tables
Published at October 16th, 2017 19:10:15 PM by Huller
Marked as oval dining table with extension discussion along with oval dining sets topic and extendable oval dining table subject along with oval dining table for 8 topic also oval dining table and chairs topic as well as round kitchen table and chairs area of interest and Dining Tables, So don't forget to check out the main article in extraordinary oval dining tables
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Where to Buy Anavar Oxandrolone Alternative in Cambodia, Price Table
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Tuesday morning studies of the Parables will meet at 10:00 am in the Fellowship Building for the four Tuesdays in May, led by Ann Frye. We will explore how the Kingdom off God takes root in us and in the world. A sheet for indicating your interest is available on the bulletin board. We'll read these parables using accounts from Matthew, Mark and Luke:
May 7 – New Cloth & New Wineskins
May 14 – The Builder & The Lamp Under a Basket
May 21 – The Sower
May 28 – The Seed That Grows


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Green Street Academy
Tel: (443)642-2068
- Green Street Academy serves 609 students in grades 6-11.
- The percentage of students achieving proficiency in Math is 6% (which is lower than the Maryland state average of 42%) for the 2015-16 school year. The percentage of students achieving proficiency in Reading/Language Arts is 8% (which is lower than the Maryland state average of 44%) for the 2015-16 school year.
- Green Street Academy placed in the bottom 50% of all schools in Maryland for overall test scores (math proficiency is bottom 50%, and reading proficiency is bottom 50%) for the 2015-16 school year.
- The student:teacher ratio of 14:1 is lower than the Maryland state level of 15:1.
- Minority enrollment is 97% of the student body (majority Black), which is higher than the Maryland state average of 61%.
Top Placements
Green Street Academy places among the top 20% of public schools in Maryland for:
- Category Attribute
- Percent Eligible For Free Lunch Largest percent of students eligible for free lunch (Top 1%)
School Overview
- Green Street Academy's student population of 609 students has grown by 83% over five school years.
- The teacher population of 43 teachers has grown by 104% over five school years.
|School Type
|Charter School
|Grades Offered
|Grades 6-11
|Total Students
|609 students
|Gender %
|Total Classroom Teachers
|43 teachers
|Students by Grade
School Comparison
- Green Street Academy is ranked within the bottom 50% of all 1,367 schools in Maryland (based off of combined Math and Reading proficiency testing data) for the 2015-16 school year.
- The school's student:teacher ratio of 14:1 has decreased from 16:1 over five school years.
- The diversity score of Green Street Academy is 0.06, which is less than the diversity score at state average of 0.40. The school's diversity has stayed relatively flat over five school years.
|Definition of Terms 2015-2016 School Year Data
|This School
|State Level (MD)
|Overall School Rank
|Math Test Scores (% Proficient)
|Reading / Language Arts Test Scores (% Proficient)
|Student : Teacher Ratio
|All Ethnic Groups
|Diversity Score
|Eligible for Free Lunch
|Eligible for Reduced Lunch
|School Statewide Testing
|View Education Department Test Scores
|School District Name
|Baltimore City School District
Nearby Public Schools
- The nearest high school to Green Street Academy is K.a.s.a. (knowledge And Success Academy) (0.1 miles away)
- The nearest middle school is North Bend Elementary School (0.0 miles away)
- The nearest elementary school is North Bend Elementary School (0.0 miles away)
Show me:
- School Location Miles Grades Students
- Baltimore North Bend Elementary School Grades: PK-8 | 499 students
0.0 miles
181 North Bend Rd
Baltimore, MD 21229
- Baltimore K.a.s.a. (knowledge And Success Academy) Grades: 6-12 | 453 students
0.1 miles
201 North Bend Road
Baltimore, MD 21229
(443)642-2670 0.1 6-12 453
- Baltimore Beechfield Elementary School Grades: PK-8 | 610 students
0.7 miles
301 S Beechfield Ave
Baltimore, MD 21229
- Baltimore Thomas Jefferson Elementary School Grades: PK-8 | 492 students
0.9 miles
605 Dryden Dr
Baltimore, MD 21229
- Catonsville Western School Of Technology & Env. Science Grades: 9-12 | 923 students
1.0 miles
100 Kenwood Ave
Catonsville, MD 21228
(410)887-0840 1.0 9-12 923
School Reviews
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26th International Congress of the European Association for Endoscopic Surgery (EAES), London, United Kingdom, 30 May–1 June 2018: Video Presentations
First Online:
- 266 Downloads
V001 - Video - Liver and Biliary Tract Surgery
Laparoscopic Anatomical Resection of Segment VII Using 3D Computer-Assisted Simulation and Navigation
Y. Abe1, M. Shinoda1, M. Kitago1, H. Yagi1, K. Takano1, G. Oshima1, O. Itano2, Y. Kitagawa1
1Surgery, Keio University School of Medicine, Shinjuku, Japan; 2Surgery, International University of Health and Welfare, Tokyo, Japan
Aim: Theoretically, anatomical liver resection requires in-depth understanding of liver anatomy and is technically demanding even by laparotomy. We describe a case of pure laparoscopic S-VII resection using 3D computer-assisted simulation and navigation (3D-CASN).
Methods: Precise preoperative evaluation by 3D imaging enabled us to identify each portal pedicle and hepatic vein and simulate the cutting plane of the liver while securing adequate tumor margins. In the operating room, we started from identifying the intersegmental line between S7/S8 by US. Then, the transection of the liver parenchyma...
Copyright information
© Springer Science+Business Media, LLC, part of Springer Nature 2018


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When Kofi Kingston won the WWE Championship at WrestleMania 35 last weekend, Big E and Xavier Woods of The New Day joined their partner in the ring for some iconic celebratory scenes.
Kofi has spoken to TMZ recently and has claimed The New Day will never break up, something that will be music to the ears of fans who believed there was a chance the trio's run could be coming to an end after Kingston's big win: "The philosophy of New Day has always been to lift your brother up. So, that is the goal.
"Anyone who has seen New Day on TV, everything that we do is atypical. We come out, we skip, clap, I twerk, I wear unicorn horns, we wear pink and blue, you know what I'm saying?
"Everything that we do is not your typical story," Kofi continued. "So for us to break up like that would be like the opposite of New Day and just doing the standard fair. So, from that aspect alone, it just won't happen. Everything we do, we do together."
You can check out the interview below:


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Ben-Zion Gopstein (left), leader of the group Lehava, gathers with some of his young followers in Jerusalem in 2014.
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My dad's politics is emotional.My sister and I used to take advantage of this trait by toying with him over Shabbat dinner with political arguments, just to see him turn redder and redder as he ranted. Somehow, most things eventually led to antisemitism and then to the Holocaust.
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A good cigar for someone that enjoys a more stronger smoke.
starting with price , I was able to buy 2 10 packs for less than the one 10 pack !Sweet .! appearance is a beauty dark wrapper and the little twist on the ends .ITs burn was even all the way with no relighting . the draw was great . I did not have to take many or strong draws but could suck in just enough smoke and swirl in mouth and let out . the taste was what I was looking for smoked like a mild cigar not too bitter but had the effects of a full bodied cigar . probably the best cigar per price that I ever smoked best value for what you get
This is a stought little sucker. Actually a really good smoke.
Kristoff cigars are unique with their shaggy foot and pig tail end. I ve tried most of the Kristoff cigars and the GC is my favorite. Everything about this cigar is top notch.
I have become such a fan of Kristoff cigars beginning with the Ligero Maduro and now with the GC series Maduro. The flavors are deep, rich, and dessert like. And the price is great when you find them on C-monster. As we say in the south, go get you some!
This cigar smells like wet hay, but it tastes great. Dark and oily. A new favorite.
decent every day cigar Notes of cacao, chocolate, smokey taste
This is a beautiful cigar that I rate excellent in every way. It ranks right up there with my favorites and I plan to come back for more of these.
Really starting to love the maduro. Great taste, great presentation. Cool, and even draw. Even burn. All in all a great choice.
i really enjoyed this cigar the end smoke was so good it never lost anything as good at the start as the end i use a cigar sissor and the a bullet cutter to smoke it and i think that or a good v cut would be the best way to smoke it i highly recomend it it's a great after dinner cigar by yourself or when your buddies come over for a bbq after dinner with a little brandy