• Top 5 Halloween Treats For Fitness Enthusiast

    Don’t fall into the Halloween-treat trap! Stay out of the candy bowl and try these 5 recipes. They’re seasonal and fun, but they also have the extra bonus of being healthy-diet friendly!

    It’s not hard to pack on an extra 10 pounds during the fall and holiday season. Halloween candy, Thanksgiving stuffing, Christmas mashed potatoes, and bottles of wine aren’t exactly the right ingredients for a shredded six-pack. And once you start—”Another Twix? Don’t mind if I do?”—it’s easy to shrug off your diet plans and settle into an “I’ll start up after the holidays” mindset.

    With this in mind, those who are careful about what they eat can feel more anxious than excited about October, November, and December. Fortunately, with the right tweaks to traditional treats, you can still enjoy seasonal food.

    These fun Halloween recipes will bring back childhood memories without the haunting guilt of added sugar and saturated fat. Bring them to a party, make them for your kids, or just enjoy them on your own. Either way, these recipes will certainly put you in the Halloween spirit!

    1. Pudding Parfaits

    At this time of year, trying to forgo your cravings for chocolate may feel like mission impossible. Instead of stealing candy from your kids, whip up this low-calorie pudding as a chocolatey snack.


    • Chocolate pudding powder 1 scoop
    • Skim Milk 2 cups
    • Cookies and cream protein powder 1 scoop
    • Light whipped topping 1 cup
    • Orange Juice 1/4 cup


    1. Beat together skim milk and pudding powder.
    2. Once mixed, beat in protein powder.
    3. When mixed, place in separate serving dishes.
    4. In a separate bowl, combine whipped topping and orange juice.
    5. Once fully mixed, spoon on top of each pudding serving.
    6. Serve.

    Nutrition Facts

    • Calories 211.4
    • Total Fat 4.65g
    • Total Carbs 28g
    • Protein 12.8g

    2. Cheesy Pumpkins

    This creamy snack is perfect for a Halloween party. Feel free to get creative with your pumpkins!


    • Fat free Cream cheese 8 oz
    • Low-fat cheddar cheese 1/4 cup shredded
    • Pretzel sticks 10
    • Whole grain crackers 10 whole


    1. Heat cream cheese at medium heat until cheddar cheese has melted.
    2. Place cheese in fridge and cool for at least one hour.
    3. Once cool, form cheese into small balls and place on top of crackers.
    4. With a toothpick, draw lines from top to bottom of the cheese balls to create grooves like a pumpkin has.
    5. Stick half a pretzel stick on the top of the cheese balls to create the stem.
    6. Place in fridge until ready to serve.

    Nutrition Facts

    • Calories 78.6
    • Total Fat 1.54g
    • Total Carbs 5.57g
    • Protein 8.25g

    3. Pumpkin Carrot Muffins

    The pumpkin flavor gives these muffins the feel of the season, but the low-cal ingredients deliver solid nutrition. They’re a great addition to Halloween festivities.


    • Almond flour 1 cup
    • oat flour 3/4 cup
    • Baking powder 2 tsp
    • Ground Cinnamon 1 tsp
    • Pumpkin spice 1/4 tsp
    • Whole egg 1
    • Agave syrup 1/4 cup
    • Pumpkin cooked 1/2 cup
    • Carrots cooked 1/2 cup
    • Raisins 1/4 cup
    • Skim Milk 1/2 cup
    • Coconut oil 1/3 cup


    1. Heat oven to 400 degrees F.
    2. Combine flours, baking powder, salt, cinnamon, and pumpkin spice.
    3. In another bowl, mix egg, agave syrup, milk, raisins, and coconut oil.
    4. Purée carrots and pumpkin together and then combine with wet ingredients.
    5. Mix wet and dry ingredients and then pour batter into a non-stick muffin tin.
    6. Bake for 15-18 minutes, or until toothpick comes out clean.
    7. If desired, top muffins with fat-free cream cheese.

    Nutrition Facts

    • Calories 182
    • Total Fat 5.6g
    • Total Carbs 17.34g
    • Protein 4.7g

    4. Carrot Eyes

    Need a low-cal, spooky treat? Try these carrot eyes. They only take a few minutes, but everyone will love them.


    • Carrot sticks 3 large wide
    • Greek yogurt 1/2 cup
    • dried cranberries 20


    1. Peel carrots and cut them into inch-thick slices.
    2. Top each carrot with a spoonful of Greek yogurt.
    3. Place two dried cranberries on top of the yogurt to form eyes.
    4. If preferred, use olives instead of cranberries.

    Nutrition Facts

    • Calories 32
    • Total Fat 40mg
    • Total Carbs 4g
    • Protein 3.7g

    5. Banana Coconut Ghosts

    They’re better for you than ice cream and they taste just as good! This ghostly treat will please kids and adults alike.


    • Large Bananas 2 ripe
    • Dried unsweetened coconut 1/4 cup
    • Coconut oil 1 tbsp
    • Grapes sliced in quarters 4
    • cranberries 8
    • Popsicle sticks 4


    1. Peel bananas and cut into halves.
    2. Stick Popsicle stick or toothpick into flat end of banana and place in freezer until firm.
    3. Once firm, roll bananas in coconut oil and then roll in dried coconut flakes.
    4. Lay coated bananas on a plate and use quartered grapes for the eyes and cranberries for the mouth.
    5. Serve immediately

    Nutrition Facts

    • Calories 159.5
    • Total Fat 10.5g
    • Total Carbs 18g
    • Protein 1.25g
  • Overwatch: Counters guide

    The most important issue for any Overwatch player who suddenly finds themselves hitting a brick wall in match after match, will be to find out which Heroes are best at countering the other Heroes in the wider pool. The game is designed from the ground up to support this philosophy, after all, with individual characters representing solutions to the particular problem posed by the others.

    When you have this kind of knowledge to hand, it can make it much easier to deal with a specific threat that’s stopping your team from making progress. If you can make the right switch and deal with the threat, after all, you will make a massive difference to your team’s fortunes. This is particularly important in the random queue, where you’ll often see people repeating the same mistake in battle, and falling to the same defensive setup.

    To help you out, we’ve pulled data together from a number of different sources in order to determine our breakdown of who counters who in Overwatch. For a start, there’s the official information released by Blizzard, such as the Hero cards which outline how each character, broadly speaking, is designed on paper to nullify a specific counter-threat. Then there’s our own experience from the live game since launch along with the aggregated opinions of some of the world’s best players.

    The end result should be a pretty solid, at-a-glance, understanding of which characters you might like to consider swapping into if you’re struggling to make meaningful progress on any given objective. As the metagame evolves over time, and new character combos and strategies emerge, these rankings are going to change a little – it’s never going to be as tic-tac-toe as the table below might suggest, and that’s what will keep Overwatch exciting in the long-term.

    We’ll be updating this list regularly, so keep us bookmarked and make sure you check out the individual Hero guides we’ve linked to as well. Not only do they contain a huge amount of insight into how to play each character to an extremely high standard, they also go into a little more detail about just why these match-ups and counters are so effective. A little knowledge goes a long way in Overwatch…


  • Let’s Play: Shadow Warrior 2 Episode 1

    Hey guys,

    Five years have passed since Lo Wang open a can of whoop ass on his old boss and the the darkness corrupted the world, creating a strange and savage new order where humans and demons live side by side.

    So we rejoin in on our first part of this adventure!

  • Dealing with Injury when Training

    Hey guys,

    Here a quick video on how to deal with an injury that you might get when training and what to do.


    Don’t panic and get Stressed!!

    Okay! I get it! You have been doing your stretch and your warm up but still its happened your injured! First thing u need to do is stop training and get out of the gym! The last thing you want to is make it worse! So take a moment to calm yourself, since stress will make your body release cortisol which will run havoc on your body system! Its not the end of the world and you will recovery, remember fitness is not a sprint it’s a marathon!

    10Seek Medical care!

    Depending on the severity of your injury you might need to seek medical help, if so get help, don’t let you ego or pride stop you getting the help you need, there is no shame in getting help! Dr’s are there for a reason, so use them!


    So first we need to analysis what the issue is so ask yourself, “What were you doing when you hurt it?” and, “Can you show me specifically which movements cause pain?”  10Get Real
    Take a moment and understand that we are not pro athletes and tomorrow is not the Olympics. When you are injured, your priority is dealing with your injury, or at the very least, not worsening it. If you are questioning whether or not you should be at the gym – GO HOME!!!

    11Focus On Recovery
    Use your time at home to work your recovery. Recovery does not mean sitting still. It could mean using a foam roller and a lacrosse ball to work out muscle spasms or adhesions. It could mean icing for 10-20 minutes at the top of every hour. It could mean visiting your chiropractor, massage therapist or yoga instructor. It could mean visiting your doctor and having diagnostic tests run. It does mean, without a doubt, listening to your body and being nice to it.

    12Be Reasonable
    If you choose to stay at the gym and work around your injury, then really work around it and make sure your coach is aware of the situation. Do not do things that only “hurt a little.” If it hurts, stop doing it. If you are hurting it, you are not healing it. Yes, it might feel better once you get going into the workout, but that has more to do with endorphin’s and than it does with whether or not you are causing damage and preventing healing. This does not mean you cannot move around at all, but do not do things that cause pain.
    13Don’t Create Other Injuries
    If you are dealing with an injury requiring a long healing period, a shoulder injury for example, be careful you do not cause other injuries or imbalances in your training. If your left shoulder is hurt and you spend three months only working your right arm and right shoulder, you are setting yourself up for future problems. It is not just your arms, but your back, hips, and legs that will be affected by this constant unbalanced unilateral movement. In this scenario, you are better off focusing on lower body and core exercises, but be careful!!.

    14There Is No Quick Fix
    As with most things in life, we are in a hurry to get to the next step and injury recovery is no different. Beware of the quick fix. I have had clients come to me saying their doctor wanted to give them a cortisone shot. Unless you are playing the Super Bowl tomorrow, there is no reason for you to get a cortisone shot. In my experience it only allows you to train through the pain and worsen the injury. Likewise, beware of painkillers in general. If you want to take something, double or triple your fish oil and deal with the inflammation aspect of your injury.15If It Hurts, Stop. It’s Just Not Worth It.
    This one is worth repeating. For the vast majority of us, we work out for fun or because we are committed to a certain level of health. We are not professional athletes, nor for the most part even competitive amateur athletes. Our priorities in our lives are different from a pro-athlete and therefore our priorities in the gym should be also.

    Take the time necessary to heal properly; it will serve you in both your performance and your quality of life for years to come. So what do you think? Did i miss something, Leave your interesting comments below and let’s have a discussion!

  • New Nintendo Console Revealed called “Switch”

    It's Finally shown!!

    Nintendo has revealed that its NX Console will be a handheld, portable device that doubles up as a home console and be called the “Switch”!

    Previously code-named NX, now named the Nintendo Switch, the device looks like a tablet computer with controllers that attach to its sides.

    Analyst and most gamers feel that the device could be Nintendo’s “last shot” at selling a home console.

    “The Wii U was a car crash, basically,” said Paul Jackson of the Ovum consultancy.

    “They fudged the communication and confused everybody with the controller and what the screen was for.

    “As a result it sold about a tenth of what the original Wii sold.”

    So what he is saying in simple terms is that they f**ked up! They aim for the casual market but used marketing tactics that worked for hardcore gamers and it didn’t work! The reason being is that us hardcore gamers activity look for information about our hobby whereas causal gamer don’t so they need to be feed the information via marketing.

    The Wii U destroyed in sales by Sony’s PS4 and Microsoft’s Xbox One, but Nintendo has enjoyed success with its handheld 3DS device.

    20-nintendo-switchThe new Switch console can be seated in a dock to play games on a television, or used as a stand-alone portable device.

    There’s no word on whether the Switch will be backward-compatible with the Wii U or other Nintendo systems, but most likely it won’t (the “Switch may not have a disc drive) and you’ll have to buy these games a second time from the Nintendo online store! The trailer included glimpses of games such as The Legend of Zelda: Breath of the Wild, a Mario Kart title, a Super Mario game and the Wii U title Splatoon. But Nintendo said it will announce the launch lineup and show game demos “prior to the March launch.”

    Nintendo has announced that leading games studios and publishers such as Activision, Bethesda, EA Games, Sega, Ubisoft and Warner Brothers had signed up to produce software.

    However, it yet to reveal the technical specifications of the device, but Nvidia confirmed that Switch uses a system-on-chip from its Nvidia Tegra family of products “based on the same architecture as the world’s top-performing GeForce gaming graphics cards”, and a custom API.

    The reason why Nintendo might have not released the information about the specs could be that it’s going to be very underpowered (just like the Wii was) compared to the current console and upcoming PS4 Pro and Xbox Scorpio  But the official information will be released later (hopefully soon) and with the console released date estimated to be around March 2017.

    Update From Rumour Mill

    Hey Guys found some more rumoured information from arcadegirl64

    “Disclaimer: Everything in this blog post is rumour until proven otherwise. Please take everything with a grain of salt.”

    Here is what you can expect from the final retail product:

    • Custom Nvidia GPU chip
    • Region Free (No region lock)
    • 3 hour battery life when no connect to unit
    • Six inch (6.2 inch?) multi-touch screen (Heard nothing about a stylus)
    • The touchscreen has 720p resolution.
    • 32GB of built-in internal storage
    • SD card support
    • Supports USB 2.0 and 3.0
    • The dock has two 2.0 usb ports and one 3.0 usb port.
    • The portable device is around 14 – 15 mm in thickness.
    • The right analogue stick (or circle pad?) will be below the face buttons.
    • Camera and microphone are not built into/inside the NX portable device.
    • Cooling is still a little noisy
    • Detachable controllers (motion controls and next-gen vibration technology) <– Everything Laura Kate Dale said in her article was correct.
    • Share / Social button that Laura Kate Dale posted is true.
    • There are *at least* two shoulder buttons.
    • Battery Life — Ehhh not great. I haven’t heard an exact number of hours, but it doesn’t sound great.
    • Below PS4 and XB1 in raw power.
    • Supports Unreal Engine 4 and Unity Engine.
    • Toshiba, Megachips, and Macronix are all involved with the Nintendo NX.
    • Toshiba is the world’s second-largest NAND chip maker after Samsung. They also manufactured the flash memory chips for the Nintendo 3DS.
    • NX hardware is finalized. Don’t expect any drastic changes.
    • NX is now entering a very early stage of production.
    • Zero percent chance of NX being delayed from its March launch.

    Note: I am not saying that NX won’t have a mic or camera. I am saying that the camera and mic aren’t built inside of the NX portable device. I’ve heard that the info in this blog post is close to the final retail product. Take all of the information with a grain of salt because this is just a rumour.

    So what do you guys think? Are you excited to get your hands on the upcoming Switch or will Nintendo mess up again since they are aiming for the casual market? Leave your comments below and let’s have a discussion.

  • How To Start Your Fitness Journey

    Hi Guys

    Today I’m gonna talk about how you can start your Epic Fitness Journey!

    So you have got to the point when you have decided that you need a change and just like starting a new game we all gotta start somewhere.

    So let go over some simple points that will help you achieve a new healthy life:

    So hopefully these tips will help you start your fitness and have a successful journey and come healthy! Is there anything i missed, what do you guys think? Leave your interesting comments below and let’s have a discussion.

    The Trigger! So what do i mean by this? What i mean is an event or a feeling that forced to release the truth, that you need to make a change. This can one thing or mixture of things and doesn’t always have to be the most noble reason, such as it might be that your looking to attract someone from the opposite gender or maybe you want to be a role model for family or friends.

    Keep it simple! Starting your journey doesn’t always mean you have to make massive changes or drop everything you’re doing! Start of with simple changes, like changing out your sugar filled drinks with the diet versions (zero cal), your sweet for fresh fruit. Try making your food rather than getting take away (a takeaway once in awhile is not a bad thing but home cooked will always be best). Have fun with your food and try to keep it fresh 🙂

    Define your goals. This is another important step, the reason being that there is a shit load of information out there in regards to fitness so it can be hard to find the right info with regards to your goals. For example losing fat mean taking a different approach then putting on muscle. So start by writing down what you want from this journey, from there you will have a better chance of getting the right information you need.

    Get Moving! Getting our butts moving will be the key thing in start our fitness journey. But it doesn’t mean you have to run to the local gym and buy a years membership! Just start with something simple like get off the bus one stop early and walking the rest or using the stairs instead of the lift. Simple thing like this can be incorporated into your day very easily and a great way to start burning some calories!

    TUNES!!! Music can be a life saver when it comes to keeping active, no supplement can compete with an awesome track playing on your headphones, so load up your mp3 player or mobile with some tunes to help pass the time when your walking. Here a list of some of my music i listen to.

    Money and Budget!! Like anything we do it’s a good idea to keep some cash saved for any your journey, this will help with things like food bills or any clothing you might need, so just like pre-ordering a game  make sure you have some cash saved up to help out.

    Build a Support Network!! Going alone on this journey can be done, but honestly it will be tougher in most aspect and easier in some. Having a support network can be like have an extra life or a co op partner when times get tough, and you need that extra help. This can be a friend or family, but make sure that they are someone you can rely on and won’t sabotage your progress, So be selective!!

    My Journey

    My Jounery and How i did it!

    To find out how I was able to have successful transformation and what i did from training to food plan, click below

    So what do you think? Whats your reason for starting your journey? Did i miss something, Leave your interesting comments below and let’s have a discussion!

  • Overwatch Junkenstein Revenge – New Skins, Intros and How to Play

    Overwatch: Junkenstein Revenge

    Overwatch’s Halloween-themed brawl Junkenstein’s Revenge is a horde mode packed with horrors. here a look at the new skin intros and how to play and win with Anna without ding!

    So What do you guys think? Are you guys having Fun with the new game mode? Did i miss something? Leave you interesting comments below and lets have a discussion 🙂

  • Overwatch – How to play tracer and Not die!!!


    Hey guys,

    Here is my second video on how to play tracer, this time focusing on how not to die and help your team win at the same time enjoy 🙂

    what do you guys think? did i miss something? leave your comments below and lets have a discussion.

    YouTube channel

  • Battlefield 1 PC requirements released!

    The Battlefield 1 PC system requirements are out, and as you’ll see there quite demanding.

    battlefield-1-1BF1 uses DICE’s gaming engine called Frostbite, DICE’s DOT Per-Olof Romell said “BF1 uses the most optimized version of the Frostbite engine yet, but is still an intensive game”. The fact that the min CPU is a Core i5 6600K (which my pc has). EA also announced that they have made some changes coming to BF1 as a result of the feedback from the open beta.

    So let’s have have a look, and in the words of Sam Jackson “hold onto your butts”!

    The minimum spec:

    • OS: 64-bit Windows 7, Windows 8.1 and Windows 10
    • Processor (AMD): AMD FX-6350
    • Processor (Intel): Core i5 6600K
    • Memory: 8GB RAM
    • Graphics card (AMD): AMD Radeon HD 7850 2GB
    • Graphics card (Nvidia): Nvidia GeForce GTX 660 2GB
    • DirectX: 11.0 Compatible video card or equivalent
    • Online Connection Requirements: 512 KBPS or faster Internet connection
    • Hard-drive space: 50GB

    The recommended spec:

    • OS: 64-bit Windows 10 or later
    • Processor (AMD): AMD FX 8350 Wraith
    • Processor (Intel): Intel Core i7 4790 or equivalent
    • Memory: 16GB RAM
    • Graphics card (AMD): AMD Radeon RX 480 4GB
    • Graphics card (Nvidia): Nvidia GeForce GTX 1060 3GB
    • DirectX: 11.1 Compatible video card or equivalent
    • Online Connection Requirements: 512 KBPS or faster Internet connection
    • Available Disk Space: 50GB

    In a separate blog post, EA said that as a result of feedback from the open beta, the Conquest mode is being changed so that capturing objectives and scoring kills will both contribute to the final score of a match, and the Rush game mode is being added.

    “We’re also looking into balancing other elements, including the weapons and vehicles. The Light Tank, which is a bit too effective in the Open Beta, will definitely receive some work, and we agree that Horses can take a few too many rounds at the moment,” lead world designer

    Daniel Berlin explained. “We’ve also learned through the Beta that you guys need more tools to deal with vehicles earlier, which we’ll definitely look into (including a Gadget for the Support class which should help neutralize powerful vehicles).”

    The specs and demands on the CPU seems to be increased, it could be down to the more complex systems involved,

    My PC spec are:

    • OS: 64-bit Windows 10
    • Processor (Intel): Core i5 6600K
    • Memory: 16GB RAM
    • Graphics card (AMD): AMD Radeon™ RX 480 8GB
    • Monitor: ultra wide 3440 x 1440 (freesync)

    Hopefully i will be able to run this at my screen Res and 70  fps, Battlefield 1 will be out on October 21.

    So what do you think? Does you PC meet the requirements? Are you going to be upgrading your PC or will you get it on console instead? Lets us know in the comments below and lets have a discussion about it.

  • Whats are Fats?


    So We have covered Protein and Carbs, in our other videos, now its time to cover fats? cos what are fats?

    What are Fats, like protein you hear this term being used a lot, from diet fabs warning fats are the world’s problem to other telling us to eat more.  But what are fats?

    Fats are our second macro, just like protein fats are essential to the body’s function, since the body is unable to produce them on its own and requires us to obtain them from our nutrition.

    Fats are involved with the body neurological, hormonal and organ functions.

    In the past Fats were seen as the main cause and effect of obesity and people were told to keep clear, but developments is nutritional science have shown this not to be the case. Findings showed that fats are broken down in to different groups depending on their structure, with some showing positive effect on the body and some being negative.

    There are two types of “good” unsaturated fats:

    Monounsaturated Fat.

    monounsaturated fatThis is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fats improves blood cholesterol levels, which can decrease your risk of heart disease, also benefiting insulin levels and blood sugar control, for people with type 2 diabetes. When combined with saturated fats, monounsaturated fats have been found to promote healthy testosterone levels. They also function as an energy source during workout sessions. Peanut butter is a terrific source of monounsaturated fat.

    Monounsaturated fats are found in high concentrations in:

    • Olive, and canola oils
    • Avocados
    • Nuts such as almonds, hazelnuts, and pecans
    • Seeds such as pumpkin and sesame seeds


    Polyunsaturated Fat.

    polyunsaturated-fatThis is a type of fat found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. PUFAs may also help decrease the risk of type 2 diabetes. .

    Polyunsaturated fats are found in high concentrations in

    • Sunflower, corn, soybean, and flaxseed oils
    • Walnuts
    • Flax seeds
    • Fish
    • Canola oil – though higher in monounsaturated fat, it’s also a good source of polyunsaturated fat.


    Omega-3 Fatty Acids.


    One type of polyunsaturated fat and are essential because your body can’t produce them on its own. Omega fats have shown to be beneficial to your heart, and appears to decrease the risk of coronary artery disease, protect against irregular heartbeats and help lower blood pressure levels.

    Now in fitness the omega fats have been shown to turn on genes that increase fat burning and reduce gene activation of our body’s fat storage mechanisms.  There are plant sources of omega-3 fatty acids. However, the body doesn’t convert it and use it as well as omega-3 from fish.

    Sources of omega-3 fats include:

    • Salmon,
    • Sardines
    • Flax seeds,
    • Walnuts,
    • Canola or soybean oil


    Saturated Fat.


    This is a type of fat that comes mainly from animal sources of food, such as red meat, poultry and full-fat dairy products. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels, which can increase your risk of cardiovascular disease. Saturated fat may also increase your risk of type 2 diabetes. However there is research that shows that Saturated fat can promotes healthy testosterone levels and is especially important to men.

    Good sources of saturated fat is

    • Egg yolks

    Foods rich in protein, including cheese, eggs, fish, lamb, beefNow let’s cover the fat that should be avoided.

    Trans fat.

    trans-fatThis is a type of fat that occurs naturally in some foods in small amounts. But most Tran’s fats are made from oils that are altered in the lab by a process called partial hydrogenation. By partially hydrogenating oils, they become easier to cook with and less likely to spoil than do naturally occurring oils.


    Research studies show that these partially hydrogenated Trans fats can increase unhealthy LDL cholesterol and lower healthy high-density lipoprotein (HDL) cholesterol. This can increase your risk of cardiovascular disease.



    The problem with fats can be that they are calorie denies, with 1 gram of fat = 9 calories, so it easy to eat over your recommended daily amount. So how much fat should you be eating? For an active person I would recommend 0.5 grams per pound of body weight.

    So know you have a better understanding, is there anything I missed? Feel free to leave comments bellows, and like always for more great videos don’t forget to like and subscribe.