Archive for April, 2015

Holiday Dieting: How To Survive A Vacation

Monday, April 20th, 2015

Holiday Dieting: How To Survive A Vacation If you’re headed out for a summer getaway this year, one thing that you need to take into account is how to manage your eating so that you don’t pack on the pounds. Nothing is worse than coming home from vacation and having to go on a diet for a few weeks to regain your former body back.

This doesn’t necessarily mean that you can’t enjoy yourself on that vacation however – you just have to know how to do so wisely.

Let’s have a quick peak at some of the top tips to remember with regards to how you can stick to your diet while on vacation.

Choose One ‘Cheat’ Meal A Day

Choose One ‘Cheat’ Meal A DayThe very first thing that you should be doing is choosing to have just one cheat meal a day. If you know that you’re going to be going out for a fancy dinner for instance, try and cut back on the other meals during the day so that you can strive for calorie balance. 

You can indulge in that one meal as long as the others are smaller since then you will still reach your calorie target for the day.

Keep the other meals more protein and vegetable based so you’ll still meet your nutritional needs but allow for extra ‘leeway’ calories in that chosen meal you will indulge at.

Watch Your Beverages Carefully

Watch Your Beverages CarefullySecond, also keep tabs on your beverages each day as well. This is where much of the weight that’s gained on holidays comes from.  If you’re indulging in high calorie cocktail like beverages, this is going to really add up and spell diet disaster over time.

Likewise, if you down soda or fruit juice, those calories tend to add up quickly as well.  Stay away from them so that you have more calories to spend on the foods that you want to consume.

Pick Up Some Smart Snacks

Pick Up Some Smart SnacksFinally, the last thing that you can do to help maintain your diet while you’re away on vacation is to pick up some smart snacks.  Rather than going for whatever you can find when you hit the local gas station or convenience bar at your resort, store a few healthier snacks in your hotel room.

This way, when you need refueling, you can just head up there and pick up something that will help promote optimal health rather than hinder it.

Pick up some low-sugar cereal to snack on, pop top cans of tuna, nuts or natural nut butter with whole wheat crackers, or some fresh fruit.

If you happen to have a mini-fridge available in your room, that will also really broaden the food choices that are available to you.

The more often you can eat foods that you know the exact nutrition of, the better off you’ll be.

So there you have the few quick tips to remember so that you can maintain your diet while away on holidays.  Keep these in mind and you should be able to return home looking just as great as when you left – possibly better with a tan!

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Quick Late Night Snacks That Fight Fat

Sunday, April 19th, 2015

Quick late night snacksAs you go about your diet plan, one thing that you may find yourself struggling with from time to time is late night snacking.  You’re at home, bored, often alone, and there really isn’t much to do.  Except snack, that is.

But, if you want to see successful weight loss on your diet plan, you must find a way to either overcome this late night snacking habit, or choose wisely so that it doesn’t cause an offset to your progress.

The important thing that you should remember is the fact that you can have a late night snack as long as the calories are accounted for. If, on the other hand that late night snack causes you to overconsume over and above your desired calorie intake for the day, then it’s definitely not going to move you along the road to progress.

The following late night snacks will help you see results because not only are they lower in calories, but they’re loaded in nutrients that will help to calm your hunger so that you feel satisfied after eating them and don’t go reaching for more.

Here are some quick ideas to get you started.

Yogurt With Flaxseeds

Yogurt With FlaxseedsThe first late night snack to consider is yogurt with some flaxseeds added in.  This snack is great because it’s going to give you a nice blend of proteins, carbohydrates, along with healthy dietary fats that will help to keep your blood sugar levels stable into the overnight fasting period.

Aim for half a cup of yogurt along with 2 tbsp of flaxseeds and you’ll only be taking in around 200 calories with this snack.

Cottage Cheese With Peanut Butter

Cottage Cheese With Peanut ButterNext up on our list of snacks for the late-night period is cottage cheese along with natural peanut butter. Cottage cheese is a quality source of casein protein, which means it will digest for hours in the body, delivering a steady stream of amino acids to your muscle tissues.

For those who are doing hard workouts daily, this is important for good muscle building and repair.

The peanut butter that you have along with the cottage cheese will help to slow the digestion even further, so you won’t wake up hungry.

Egg Scramble

Egg ScrambleIf you’re looking for a quick late night snack that’s light on the body, try and egg white scramble. Scramble up some egg whites along with a little bit of low fat cheese and then top with salsa for added flavor.

This snack will only come in around 150-200 calories and will be filled with quality protein that your muscles need.

PB Celery Sticks

PB Celery SticksFinally, the last great snack to consider when getting ready to turn in for the evening is some celery sticks smeared with peanut butter.  Peanut butter is a rich source of healthy fats as well as protein and the celery hardly contains any calories at all.

This late-night snack should only come in at around 150 calories as well, so it’s easily added to any diet plan.

So there you have some of the best late-night snacks that you should consider adding to your diet program.  If you are really struggling with late night hunger to a large extent, then you should also consider a good appetite suppressant such as Phen 375, which will help you control this hunger so that you can stick with your diet plan and late night snacking doesn’t derail your progress. 


Make The Most Of The Time Change: How To Spend Your Extra Hour

Saturday, April 18th, 2015

Make The Most Of The Time Change: How To Spend Your Extra HourAs the clocks get set to go forward in time, have you thought about how you will use the extra hour of daylight in the evening?  Before you’re so fast to write this additional time off, you might want to think about making a more productive use of your time.

So what are some of the best ways to spend this additional hour?

Let’s have a look at a few productive things that you can do with this time.

Create A New Daily Ritual

Create A New Daily RitualThe very first thing that you should consider doing with the extra hour of time is to create a new daily ritual. This could be something such as spending time meditating, clearing your mind and freeing yourself from any negative self-beliefs or performing some passive stretching activity to relax the body and release any tension you may be holding.

Or, perhaps you want to use the time to journal about what you’re thinking and feeling with regards to your diet and fitness progress.

All of these are productive habits to get into that will serve you well in the long run.  Squeeze it into your day during this additional hour and then be sure to add it regularly into your day after that.

Prepare Your Weekly Meals In Advance

Prepare Your Weekly Meals In AdvanceAnother smart way to make use of the extra time you get this day is to prepare your weekly meals in advance.  One of the biggest reasons why many people fail on their diet plan is simply because they are too rushed to prepare their necessary meals.

Preparing your meals ahead of time combats this problem instantly.  Cook up some chicken breasts, chop some veggies, and prepare any home-made sauces or condiments you need during this hour.

Then, everything will be ready to go when you need it.

Indulge In Some De-Stress Time

Indulge In Some De-Stress TimeThe third way to spend this down time is indulging in some de-stressing time. Whether you find reading a good book relaxing or you want to take part in an intense kickboxing workout class, it’s a good idea to release that pent-up tension every so often.

Stress is a part of most people’s days and when suffering chronically, can really cause problems in your health and weight loss progress.

Start making de-stress time a regular part of your week and you will feel a difference.

Increase Your Knowledge

Increase Your KnowledgeFinally, the last way that you can use this additional hour of time is to increase your knowledge.  Take a bit of time to read an advanced exercise training book or brush up on your nutrition knowledge.  The more information you can gather about leading a healthy lifestyle and what works versus what doesn’t, the greater the chances you will see success.

Use this time wisely to expand your knowledge base and make sure you’re not missing out on any critical need-to-know information.

Don’t let yourself sleep this extra hour away. Put it to good use with any one of these helpful strategies. 


Summer Gear Up: How Soon To Start Your Beach Body Workout

Friday, April 17th, 2015

Summer Gear UpWith the summer season quickly approaching, some of you may be wondering how soon you should start getting prepared for what’s to come.  Everyone wants to look great during the summer as you’ll be wearing clothing that offers much less coverage and possibly be spending some time on the beach.

If you want to create your very own best ‘beach body’ look, you must know where to start as well as how soon to start.

Let’s look at a few of the main factors to consider when determining how soon you should begin preparing for the beach season ahead.

Assess How Much Weight You Have To Lose

Assess How Much Weight You Have To LoseThe very first step you need to take is assessing how much weight you have to lose.  If you have 20+ pounds to lose to get down to your ideal summer weight, it would be a great idea to get started now so that you can work at a moderate pace and not have to diet too incredibly hard.  Giving yourself 3 months to lose this weight would be reasonable and allow you to stay safe throughout the process.

If you only have those last stubborn five pounds to lose, then beginning about a month before you want to reach your goal weight would be a smart plan.

How Strict Do You Plan To Diet?

How Strict Do You Plan To Diet?The second thing that you need to consider is how strict you want to be when you’re dieting.  The stricter you prefer to be, the less total time it will likely take you to reach that goal weight.

If you prefer a more relaxed approach to dieting with flexibility, then allowing a little more leeway time will be a good option.  You may see progress at a slightly slower rate so you’ll want to account for this.

How Much Time Do You Have To Devote To Exercise?

How Much Time Do You Have To Devote To Exercise?The third thing to think about is how much time you have to devote to an exercise plan.  If you can hit the gym almost every day for some form of exercise, you’ll likely see results slightly quicker than someone who is only working out for 30 minutes a couple times a week.

This isn’t to say that you have to devote hours and hours to your workout session, but making sure that you are realistic with the results you see based on the time frame you have is important.

How Well Do You Follow A Plan?

How Well Do You Follow A Plan?Finally, the last thing to consider is how well you follow a plan.  If you’re someone who can stick to a plan without fail, then you’ll move forward with your progress without a hitch.

If you’re someone who often finds yourself falling off the plan time and time again, then you may need to allow for a little more time to get yourself to your end goal.

Fortunately, if you choose a good plan in the first place you shouldn’t have the problem of constantly falling off it, but if you are the type who does struggle, it’s important to take this into account.

Add an extra few weeks so that you can make up for lost time should problems occur.

There you have the main factors to keep in mind regarding how soon you should begin gearing up for beach season.  Be smart with your approach and you will make sure to reveal your hottest body come summer. 

Spring Clean Your Weight Loss – Bad Habits To Banish

Thursday, April 16th, 2015

Spring Clean Your Weight LossIf you’re gearing up to begin on a weight loss diet plan, it’s important that you take into consideration some of the vital things that you should do to help you move forward. With spring right around the corner, many people are looking to shed the weight that they’ve accumulated over the winter months and with the right approach, this definitely will be possible.

But, in order to do so, there are a few bad habits that you need to do away with for good.

Let’s have a quick look at what these bad habits are so that you can get started with removing them from your lifestyle.

Late-Night Eating

Late night eatingThe very first habit you need to get rid of is late night eating.  Late night eating is going to be detrimental because far too often, people are eating foods that they shouldn’t during this period. They’re not snacking on lean protein sources and vegetables, they’re eating high calorie items that will definitely set them back in terms of their progress.

To help prevent this, start getting out during the evening. Make plans to get out of the house and you won’t be around the foods you typically eat.

Then plan for a healthy snack before bed when you get home and you won’t have to worry about going to bed hungry. If you eat a light snack that contains a good mixture of nutrients, then it definitely can be a part of your diet plan.

Stress Eating

Stress EatingThe second habit that you want to banish is stress eating.  If you find that you’re constantly eating due to emotional reasons, you need to gain control over this.  Use a stress journal, see a counsellor, or simply phone a friend. Just do something that allows you to remove that stress without having to turn to food.

As soon as you seek solace in brownies, ice cream, or cake, you’re headed for diet trouble.

Starving Then Binging

Starving then bingingAnother bad habit that needs to get the boot is starving and then binging.  This is a particular bad habit to have yet one that far too many people suffer from.  The reason this develops is they try and consume so few calories throughout the day so they can lose weight as fast as possible, that by the time dinner hits, they just want to binge.

They’re so hungry that they can no longer control themselves and end up eating far more than they should.

Start evenly spacing your meals out more and you won’t have this problem.

Using Black Or White Thinking

Using Black Or White ThinkingFinally, the last bad habit to stop immediately is using black and white thinking.  If you view yourself as either all ‘good’ or all ‘bad’ on your diet, you’re likely to toss in the towel at even the smallest of slip ups.  Doing this will instantly set you back as you’ll likely proceed to consume hundreds if not thousands of calories in your disappointed state.

Remember, small changes yield big results over time and set-backs are normal.  Be patient with yourself and remember that this is about leading a healthier lifestyle, not being a success or failure.

Start working on removing these unhealthy habits so that you can move forward and see optimal weight loss success this spring. 

Spring Clean Your Cupboards – Foods That You Should Say So-Long To

Wednesday, April 15th, 2015

Spring Clean Your CupboardsOne of the best things that you can do when you first get started on a fat loss diet plan is go through all your cupboards and fridge and remove any food items that may cause you problems.

Keeping nothing but healthy food at home is the absolute best way to ensure that you are going to see dietary success as this will go a long way towards preventing cravings from setting in. 

Understanding which foods should get the boot is going to be the very first step to take to get you on track.  Let’s have a look at the main ones to note.

Granola And Energy Bars

Granola And Energy BarsThe very first food that should get the boot on your diet plan is granola and energy bars. If you happen to think that these are going to supply you with a lasting source of energy, think again. 

They’re filled with processed carbs and will just lead to an energy high followed by an energy crash, so are not something that you should be putting into your body.

Sugary Cereals

Sugary CerealsNext, if you have any sugary cereals in your pantry, these have to go as well. Keep in mind that they don’t necessarily have to appear to be sugary cereals either.  There are many cereals out there that seem to be healthy – they’re made with whole grains and aren’t kid-friendly, that still contain too much sugar.

Read the package label and see for yourself what’s in the cereal.  If the sugar content is any higher than 4 grams per serving, put it back on the shelf.

Frozen Dinners

Frozen DinnersFrozen dinners are another no-no on your diet plan.  These are nice because they’re portion controlled, but they also contain very little protein and lack dietary fiber.  All in all, they aren’t going to satisfy you or provide your body with the nutrients that you need.

Pick up some frozen vegetables, frozen chicken breast, and minute brown rice and you’ll have a meal just as quickly that is actually nutritious.

Fat Free Pudding

Fat Free PuddingOne snack food that many people view as a healthy ‘treat’ to add into their plan is fat free pudding.  Don’t be fooled.  That fat free pudding is almost entirely made up of sugar and won’t keep you feeling satisfied for long.

Furthermore, it will just cause an insulin spike and encourage fat loss to take place, so eating this right before bed as dessert – as most people do, is not going to be a wise move.

If you must have pudding, prepare your own with some skim milk and add in a scoop of protein powder to help balance out the nutrition it contains.

Fruit Juice

fruit-juiceFinally, if you have fruit juice in your fridge, that’s another item that you must rethink. Fruit juice is simply too high in sugar and calories to be included as part of a healthy diet plan, so it’s going to do nothing but set you back.

Eat real fruit instead.

By takingsome time right now to go through your pantry, fridge, and freezer and get rid of any items that you know won’t promote a healthy body, you can boost your chances of success. 

Spring Clean Your Attitude – How To Mentally Prepare Yourself For Success

Tuesday, April 14th, 2015

Spring Clean Your AttitudeIf you’re getting started with the weight loss journey, one thing that you should check and get into place before you begin is your attitude. Many people take the time to set themselves up on a sound diet plan and make sure that they have their workouts entirely figured out, but then completely overlook where their mind’s at.

If you aren’t in the right mind state, this will definitely transfer over to the results that you see.

So how can you shift your thinking from where it is now to where it needs to be? Let’s look at some important points to remember about making sure you maintain a proper attitude.

Assess Your Self-Statements

Assess Yourself-StatementsThe very first step to adjusting your attitude is to take a closer look at the self-statements that you’re saying to yourself.  This includes the little things that you say throughout the day that impact the way that you feel about your progress.

For instance, if you eat something you shouldn’t at lunch, do you instantly start berating yourself, saying that you’ll never be able to achieve success because of this one minor bump in the road?

If so, you’re setting yourself up to fail. Many people are not even fully aware of the negative self-statements they’re using on themselves so awareness is your first step.

Spend a few days simply listening to those voices so that you can get a clearer picture of what they are saying.

Clear Away Any Limiting Beliefs

Clear Away Any Limiting BeliefsSecond, you need to clear away any limiting beliefs.  This could be a belief that you are just not capable of sticking with a diet or that you can’t give full effort in your workouts because you’re just not athletic enough.

Ask yourself what proof you have to confirm these statements.  Are there any solid facts that back up these beliefs?

If you take some time and really assess how you came to believe these things, you may just see that your reasons are not at all based around realty.

This simple realization on its own can work wonders for improving your self-beliefs.

Formulate A List Of Self-Affirmations

list-of-affirmationsFinally, the last step to improve your attitude is to formulate a list of self-affirmations.  This is where you come up with a list that states positive things about yourself and your abilities.  This could expand outwards to your career, personal life, or any other areas that you feel you excel at. 

The main point of this list is to get you feeling good.  You want to prove to yourself that you are capable of achieving success if you put your mind to it.

This positive frame of mind will then transfer over to mean a higher effort given on your part throughout your workouts, which then yields better results.

Now you can seethe main points that you should consider to help adjust your attitude for the better so that you can move forward and see weight loss success. 

Healthy Spring Salads That Will Shed Weight Quickly

Monday, April 13th, 2015

Healthy Spring SaladsAs the temperature begins to warm up, it’s important that you think about what you can do to lighten up your diet, slashing the calories so you can get a jump on the summer fat loss process. By beginning now that it’s spring, you can ensure that you have plenty of time to reach your goal weight before you have to sport a tiny bathing suit on the beach.

Salads are a great addition to your diet and will help to bring the total calorie count down while boosting your nutrition.  The key with salads is to make sure that you are adding enough healthy fats into the dish since they are typically lower in carbohydrates so that the meal sustains you for the hours to come.

Let’s look at a few healthy recipes to consider.

Broccoli Salad

broccoli-salad-plate1 cup sliced broccoli
3 tbsp. fat-free mayonnaise
2 tbsp. vinegar
2-3 tbsp. sugar substitute
1 tbsp. sunflower seeds
1 tbsp. slivered almonds
1 tbsp. dried cranberries

Slice broccoli up into tiny bite sized pieces. In a small bowl, mix together the fat free mayonnaise, vinegar, as well as sugar substitute.  Drizzle over top of the broccoli and then top with sunflower seeds, almonds, and cranberries.

Oriental Tangy Salad

Oriental Tangy Salad1 cup cabbage/coleslaw mix
½ cup bean sprouts
¼ cup sliced snow peas
2 tbsp. olive oil
2 tbsp. vinegar
1 tbsp. sweetener
1 tbsp. poppy seeds
2 tbsp. finely chopped walnuts

Toss the cabbage, snow peas, and bean sprouts together. In a bowl, combine the oil, vinegar, and sweetener, and then drizzle over salad.  Toss and then top with poppy seeds and walnuts.

Spinach Strawberry Salad

Spinach Strawberry Salad2 cups spinach leaves
½ cup sliced strawberries
2 tbsp. slivered almonds
2 tbsp. olive oil
1 tbsp. vinegar
1 tbsp. sugar substitute
1 tbsp. orange juice

Toss the spinach leaves and sliced strawberries together.  Combine the olive oil, vinegar, sugar substitute, and orange juice in a bowl and drizzle over spinach.  Top with almonds. Note you can also add a few grilled shrimps to this salad for protein as well.

Apple-Chicken Salad

Apple-Chicken Salad1 grilled chicken breast, sliced
2 tbsp. dried cranberries
1 tbsp. slivered almonds
½ cup green apple, cut into small cubes
1 cup spinach
1 cup iceberg lettuce
low-calorie raspberry vinaigrette

Grill the chicken breast on the grill and cut into bite sized pieces. Slice the apple and then toss together the spinach, lettuce, apple, cranberries, almonds, and chicken.  Drizzle with the vinaigrette and then serve.

The next time you’re on a mission to find something light to serve up for one of your meals, consider any of these salads.  The great thing about salads is that they’re relatively quick to prepare and can easily be transported to work as well if you need something for your midday meal.

Pair any of these with a piece of fruit for dessert and you’ll be all set to enjoy great tasting food without the calories. 

Healthy Spring Soup Recipes That Nourish Your Body

Sunday, April 12th, 2015

BrocolinniOne of the great ways to lighten up your diet now that spring is right around the corner is to serve up a nutrition-packed bowl of soup.  Soup is excellent for keeping your appetite down, providing plenty of dietary fiber, and, as long as you use the right ingredients, keeping the calorie count low as well.

Let’s go over a few of the top healthy spring soup recipes that you should consider preparing to serve up for lunch or a dinner on the run.

Oriental Shrimp Soup

2 cups chicken broth
Oriental Shrimp Soup1 cup water
1 tbsp. reduced-sodium soy sauce
1 tsp. pureed ginger
1 tsp. pureed garlic
1 cup broccoli
½ cup snow peas
1 cup frozen, pre-cooked shrimp
2 oz. angel hair pasta
½ cup bean sprouts

Heat the water and chicken broth over medium heat until boiling.  In in all the vegetables except the bean sprouts and shrimp and allow to simmer for 2-3 minutes.  Add in the angel hair pasta and allow to cook for 4-5 minutes or until noodles are tender.

Stir in the soy sauce, garlic, ginger, and top with snow peas.  Let simmer for 1-2 minutes to allow the flavors to blend and then serve.

Low-Carb Egg Drop Soup

egg-drop-soup21 cup chicken broth
4 egg whites
1 sliced green onion
1 stalk celery, sliced
1 cup of broccoli

Heat the chicken broth until boiling. Add in the celery and broccoli and cook for 2 minutes. Drizzle the egg whites into the pot, stirring while doing so, and allow to cook for 3-4 minutes or until the egg whites are no longer clear.  Add the green onion and serve immediately.

Carrot Ginger Soup

carrot-ginger-soup_organic½ tbsp. olive oil
½ cup sliced onion
¼ clove chopped garlic
1 pound baby carrots
3 cups low-sodium chicken broth
½ tbsp. grated ginger
salt and pepper to taste
½ cup 1% milk
sliced green onion

Heat the oil in a large pan until heated and then add the onion and garlic, cooking for 3-4 minutes.  Add in the carrots, broth, ginger, and spices and continue to cook for about 15 minutes or until carrots are tender.  Remove from the stove and let stand for 20 minutes.

Place mixture into a blender and blend until a thick soup has formed.  Pour the soup back into the pot and add the milk before simmering over low heat for 10-15 minutes.  Top with sliced green onion.

There you have three delicious soup recipes that will liven up your diet and provide your body with top notch nutrition that will keep you burning fat quickly. 

Your Summer Prep Guide: Steps To Getting A Beach Worthy Body

Saturday, April 11th, 2015

Steps To Getting A Beach Worthy Body If you’re getting all geared up for the summer season or starting to think about wearing a bathing suit on the beach and feeling a little nervous, it’s time to enact an action plan that will bring you the fastest rate of results possible.

If you plan ahead and start your workouts now, you’ll have plenty of time to make a significant transformation so you look and feel your best.

Let’s walk you through some of the steps that you need to take to get your summer, ‘beach’ worthy body.

Step 1: Plan Your Diet

Plan Your DietThe very first step that you need to take is get a good diet plan in place.  For optimal results, you’ll want to focus on a diet that’s rich in protein, high in fiber, low in processed carbs, and contains a small dose of healthy fats as well.

Place your higher calorie complex carbs such as oatmeal, brown rice, and millet around the workout periods when you’re most active and you’ll be fueled for those sessions and won’t suffer from any fat gain.

Step 2: Form A Complete Full Body Workout Routine

Form A Complete Full Body Workout RoutineThe second step on your beach body plan is to come up with a full body workout routine.  Full body workouts are going to earn top marks because they’ll boost your metabolism considerably, so by doing three week, you’ll see a sharp increase in how many calories you burn all week long.

Since fat loss does require you to be in that calorie deficit, this will go a long way to helping you accomplish that goal.

Step 3: Think About Cardio Training

Think About Cardio TrainingCardio training is the next thing to think about and add into the picture.  Cardio training is going to help to work your heart, improve your blood cholesterol profile, and help you burn off a few more calories as well.

When doing your cardio training you should be focusing on interval training for the most part as this will be the most beneficial variety in terms of boosting your calorie burn and anaerobic capabilities.

If you aren’t at the skill level yet to perform interval training, not to stress, steady state training will do fine as well. Just be sure to keep a good balance throughout the week between steady state training and your weight lifting workouts.

Some people have a tendency to overdo the steady state workouts and this can lead to systemic overtraining.

Step 4: Get Smart With Supplements

PhenFinally, last but not least, consider supplementation.  A good fat burning product that will help to decrease your appetite level, increase your energy, and help you burn off a few more calories is the perfect way to assist with the fat burning process.

In addition to this, also consider some essential fatty acid supplementation along with a good quality multi-vitamin.

Both of these will also help ensure that you are going to feel your best as you go about the weight loss process.

So there you have the main things to keep in mind regarding achieving your summer body.  Set your sights high and attack this goal and you’ll be looking great in as little as a month.