Food: What's Your Hunger Love Language

Let’s be honest - How often do you find yourself walking to the refrigerator or pantry for food when you aren’t really hungry?

 I counted 10 !

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Recipe of the Month: Spicy Lemon Shrimp Quinoa Bowl

Getting the flat stomach, you've always wanted never tasted so good! Here is a tasty, quick,

and HEALTHY recipe you can make any day of the week. Oh, and more good news for your

Waistline: Quinoa can boost metabolism, increase fullness, has a good amount of protein

and can burn overall ...

Healthy Mind - Meditation Benefits

Exercising your mind is just as important as exercising your body. And meditation is just that. 

Meditation makes your brain stronger, your mind stronger, and it makes you stronger emotionally and psychologically.

And with this mental health epidemic we are facing in this country, meditation can go a long way to helping  you overcome ...

Sleep Diet - Nutrition Tips for Better Sleep

If your sleep regimen is not on point these days and you are struggling to get a good night’s rest, then this is for you. The struggle to fall asleep and stay asleep could be caused by the foods anddrinks you consume right before bed. Yep, you could be ruining your sleep diet and not even know it.

Worst foods for sleep:

Foods with Hidden Caffeine can make ...

Should You Eat Organic? When to Buy (or Not Buy) Organic

Eating more fruits and vegetables—organic or not—is better than eating none. Because let’s face it, you’re too grown to not be eating fruits and vegetables.

Most of us would love to be able to buy organic produce all the time, but it can be expensive. Nobody's trying to spend a check on food!

But, is it worth the extra coins?

Before I tell you ...

Are You What You Eat: How to Read Food Labels for Weight Loss

Working out helps you get snatched but eating right KEEPS you snatched.

That’s why reading food labels correctly is supper important. Food labels not only tell you how many calories you are taking in when you eat a particular food, but it also provides you insight into the food’s nutritional value.

Sis - once you learn to quickly scan the Nutrition Facts label for ...

Skin Health: Best Sunscreens to Protect Melanated Skin

What’s up X28 Fam! If you live where we do, then you know the sun has been out and it’s been hot in Georgia.

And…Beautiful weather always comes with great amount of sun exposure which means greater sun protection is needed.

 Now, I know you’ve heard that melanated skin does not require ...

Becoming Mentally Fit: How to Create a Healthy Mindset

Adopting a healthy lifestyle that lasts starts and ends with prioritizing a healthy mindset.

Let me explain.

Having a positive state of mind can improve your sense of wellbeing, and your ability to function confidently in everyday life, especially when a challenge arises. I find that if I have a positive mindset it also helps me to feel more motivated to exercise, and smash my ...

Get Abs Fast: 5 Best Vitamins For Losing Belly Fat.

Hey Sis!

There is no secret that losing weight is hard, especially around your waistline. Luckily, nature is on your side and you can use vitamins to help move the process along. Many vitamins can be included in your fitness and diet regimen so you can start burning fat faster. Here are my top 5 vitamins to get flat abs fast!

Probiotics - Good gut ...

Fitness Journaling: How it Helps Kickstart Your Fitness Goals and Keeps You Motivated

Have you set fitness goals but find yourself consistently not meeting them?

Do you struggle with long term motivation to keep going?

Are you putting in the work but not seeing the results?

Then I’ve found a solution that can help with all of that! Journaling.

Fitness Journaling is a great way to help you track your workouts, eat better, and achieve your ...

Exercising Regularly Still Not Losing Weight? Here Are 5 Reasons Why

Do you track your calories and exercise often and still feel like you’re not losing that stubborn weight? Are you feeling less motivated to put in harder work because you aren’t seeing the results?

You’re not alone. The never-ending cycle of hard work and lack of results can be discouraging but what if I told you that your inability to lose weight has nothing to do ...

Jumpstart Your Summer Body: Best Fat Burning Juices for Weight Loss

Juice cleanses are great for slimming down and shedding those last few pounds.

AND…they're also a great sneaky way to take in lots of nutrients without having to eat lots of whole fruits and vegetables.

Now sis, not all “juices” are the same.

That’s right – some types of juice are high in sugar and low in fiber, which can increase your ...

How to Eat Your Way to Healthy Glowing Skin

Daylight savings means we are getting closer to summer. This means more pool parties, beach vacations, and pretty much anything that requires less clothes and more skin.

Despite all the skincare products in these streets, what you apply on your skin can only do so much, BUT it’s what you eat that has a direct impact.

Sure does.

Your diet can cause acne, ...

Why It's Important to Take Inventory of Your Habits

Daily exercise isn’t just good for the body, but it’s also important for the mind. 

We all want to have healthy habits but forming them and keeping them is easier said than done. 

Until now. 

The first step to creating healthy exercise habits is understanding just who you are:

Nutrition: What to Eat Before and After a Workout

Do you ever find yourself trying to figure out what you should eat before and after a workout? 

Let’s face it, the workout is hard enough. But, you should know that the food you put in your body before and after your sweat session can affect how you feel and whether or not you see your results. 

So, let ...

Want a Big Booty? 5 Super Foods to Make Your Butt Bigger

Your diet plays a big role in building muscle especially a bigger booty. So to whip your eating habits and booty into shape, try incorporating these high protein foods into your regimen:

SALMON: Salmon is a rich source of protein, giving you up to ...

Can I Lower My Risk of Breast Cancer?

October is Breast Cancer Awareness Month and Breast cancer has affected millions of women worldwide, and chances are you or someone you know has been impacted by this disease. Here are some helpful tips that can help lower your risk: 

1. EAT MORE PLANTS - A recent Harvard ...

How to Lose Weight With PCOS: 5 Helpful Tips

September is Polycystic Ovarian Syndrome (PCOS) Awareness Month and many women deal with PCOS and often times goes untreated. If untreated, PCOS can put one at a higher risk of type 2 diabetes, high blood pressure, and heart problems.

Because PCOS is a condition that causes hormonal imbalances and irregular periods, it can make it difficult for women with PCOS to ...

How to Avoid Bad Eating Habits to Lose Weight and Keep it Off

Are you trying to lose weight but weight don’t want to lose you? More likely it’s your diet, not what you’re eating but more so your eating habits. 

The eating habits you have are equally important to the food that you eat and can also play a major role in helping you lose weight or causing you to gain ...

4 Reasons Why the Number on the Scale Does Not Matter

Calling all scale watchers and calorie counters!

This blog is for you.

Here at X28, we work with many people who are always trying to unlock the key to their dream body. One of the many myths we try to break is that the number on the scale isn’t a true depiction of your body transformation. 

What really matters is ...

Weight-loss Cleanse: Detox to Lose Weight

Hey girl, hey! Do you ever feel bloated or fatigued? What about sluggish even after a good night sleep? Have you been trying to lose weight but weight doesn’t want to lose you?


If so, then it’s time to reset your body with a detox. 


A detox is a great way to reset, cleanse, and nourish your body by removing toxins that make you ...

How Can I Lose Weight if I Love to Eat: Foods that Help You Lose Weight.

Are you one of those people who struggles to lose weight because you love food? Despite your best intentions, do you find your self control goes out the window when there is dessert around? 

Have you tried following meal plans but binge because you’re tired of depriving yourself?  

If the answer is yes, you’re not alone.  

Despite ...

Can being Dehydrated keep you from Losing Weight?

Simple answer: Yes! 

Because water helps your body burn calories and if you are dehydrated your metabolism slows down.

Not only does your metabolism slow down, but you are more likely to eat more, and crave more sugar and fat which all contribute to those extra pounds you are seeing. 


When you’re dehydrated there is a loss of energy and ...

4 Best Cardio Exercises for Knee Sufferers

Who else wishes they had Megan Thee Stallion knees?

If you suffer from weak knees or have chronic knee pain that prevents you from working out, you’re not alone. 

While knee pain can make it tough to get cardio, it’s not impossible. We got you! There are a number of ways to get a good cardio workout without causing additional pain or damage to your ...

True or False: Are Cheat Meals Okay?

Let’s face it, nobody likes counting calories. Nobody likes eating the same meals day in and day out. Which is why one of the most difficult parts of losing weight with nutrition is motivation. 

Everyone struggles with motivation, especially over a long period of time.  Oh, and what about cravings? How do you manage those over a long period of ...

Why Am I Always Bloated? Reasons Why You Are Bloated and 5 Ways to Fix It.

Summer is here and you want that flat stomach for the beach. You’ve put in extra time in the gym and even doubled up on the X28 Fitness programs. You even cleaned up your diet. Yet, you still can’t shake the bloat! What’s up with that!?

Bloating happens to everyone and it can sneak up on you in surprising ways, depending on what you ...

Dining Out on a Diet? Tips to Eat Healthy When Eating Out

We've missed out on a lot last year and as the world opens back up, so does your social life. Especially going out to dinner. Let’s face it, eating out is just fun! You get to enjoy good food with good people and you don’t have to worry about cleaning up.

But, we also know how difficult it can be to make healthy choices. 

But don’t let that ruin your ...

How to Get Abs; Tips for Women

Ladies! It’s heating up and summer is around the corner. You know what that means: Crop tops and bathing suits!

Are you struggling with getting those last few inches around your waist off? Losing the fat around your midsection may seem impossible BUT it’s not! Here are a few small changes that really can slim your midsection.


Drink ...

5 Mental Tricks that can Help you Make Exercise a Habit

Let’s be real: Figuring out how to stick to a workout goal is tough. We all have the best intentions, but somewhere between starting a workout routine and completing it, life gets in the way and we lose confidence and motivation. 

 If your fitness journey has been less than consistent over the past few months (or years), then ...