Defend Your Health – Welcome

Welcome to Defend Your Health! This website is designed to help you defend your body and mind against the struggles and strains of modern life. We do this by giving you the best information around regarding nutrition, staying in shape, workouts, fitness, positive thinking  and general well-being articles.

You only get one body. Many people have said that “even if I have nothing else I still have my health”. Don’t let poor lifestyle habits take yours away – start protecting it today by following proven advice from true experts.

All of the content on our website is researched and written by nutrition and fitness enthusiasts, so you can be sure we’re only giving you the good stuff.

We believe that there is more than one component to staying healthy. It isn’t just about working out, eating right, being positive or having strong relationships. In our opinion a well balanced life is about all of these things – as well as making time for plenty of fun too!

So, having said all that what can you expect to read about on our website? There’s certainly something for everyone here, so make sure you stick and come back often to read our latest and greatest.


Whether you want to stay lean, gain muscle or simply tone up we’ve got you covered. We’ll focus on training and working out fairly heavily in our weekly articles – fitness is a huge part of living a healthy and happy lifestyle. It also helps you perform at a peak level in all aspects of life.

We don’t just cater for gym rats either. If you like to hit the gym 5 times per week then great, but we know that many people only have 30 minutes or so for a couple of days weekly so we’ve certainly got options for you too. Home workouts and exercise routines which can be done at home or in a local park are getting more and more popular; we’ll be reviewing many of those, along with more traditional gym-based programs fairly often. Everything we review has been fully tried and tested by our team, so don’t worry! We’ll give you our honest thoughts, and where relevant, the actual results we achieved from using any one program, diet or strategy.

Healthy Eating

The second major focus of our articles is eating and drinking correctly – making sure you can enjoy meals, stay in shape and generally remain healthy. Also if weight loss or muscle building are goals of yours we’ll have all the nutrition recommendations you could ever need as well.

Good nutrition is a vital partner to regular exercise if you want to achieve optimal health and fitness. We’ll have you covered with all kinds of recipes, meal suggestions and strategies for losing weight, gaining muscle or simply minimizing illness.

Positive, Productive Thinking

Building and maintaining a healthy and positive mindset is certainly as important as looking after your physical self, if not more-so. From time to time we’ll have expert articles for you in all areas of happiness and positive thinking.

The best way to stay up to date with all of our latest content (there will be a lot of it) is to follow us on social media. We post our new articles, tips and strategies for living a healthy and happy live on those channels before anywhere else. So get following! :)


High Intensity Workouts – The Best Options for Training at Home

We’re huge fitness fans here at – staying fit and exercising or training regularly is one of the best ways you can remain healthy and ensure you live a long and happy life. Fitness and working out is usually associated with going to the gym in order to make use of their expensive machines and equipment. Although this can be a great option, many people just don’t have the time to commit to regular gym visits. Others simply don’t enjoy workouts in a packed underground room with 50 other people!

With the above in mind, home workouts have become increasingly popular. Having the option to train hard and stay in tip top shape without leaving the house has obvious appeal. As a result there have been an influx of workout programs hitting the market over the last few years which require nothing more than body weight or some very simple and low cost pieces of equipment; often dumbbells alone are enough. The popularity of CrossFit and other similar training styles has helped this trend gain incredible traction. Some of the most popular programs are Insanity, Max Workouts, P90x and a whole host of others. We really are spoiled for choice, but how do you choose one home workout program over another?

What to Consider When Training at Home

Always try to follow and actual, proven program rather than just ‘winging it’ and making your own schedule. The value of having a step-by-step routine to follow each day and week cannot be underestimated. With this all but the most commit folk will eventually come off the rails.

Any workout program you choose should be:

  • Reasonably priced
  • Ideally video based
  • Proven for other people
  • Step-by-step
  • No major equipment requirements
  • Completed in short sessions (30 minutes is ideal)
  • At least some nutrition focus

The problem with those points is that they are fairly vague and open to interpretation. The way around this is to rely on REAL workout reviews, usually posted online, by people who have actually followed a given program from beginning to end.

These reviews are easy to find online and often video based, so you’re able to see a real person is behind them. Hopefully the reviewer is in pretty good shape too!

One great resource that focuses on rating these programs is: WorkoutScene – they are constantly adding to their review library as new programs are tried and tested for their effectiveness. Obviously it pays to seek out opinions from a couple of different people who have gone through a routine you’re considering, just generally these guys put out some useful articles and videos.

Here’s an example of the popular Max Workouts program by a highly regarded training called Shin Ohtake: My Max Workouts Review and Program Results – 90 Hard Days.

As you an see the write-up is pretty in depth and tells you all you need to know, including the program length, structure and the actual day to day exercises you can expect to be doing.

So get reading, check out some review sites and choose the program which seems to be the best fit for you. The important thing is not to get hung up of which routine to follow – just choose one, stick to it and see it through to the end!

You’ll certainly be glad you did :)

Why You Need Apple Cider Vinegar in Your Life

It is well know that adding apple cider vinegar to your diet can be an effective way to help restore your overall health. This powerful brown liquid is commonly used in salad dressings, but can do more for you than just liven up a salad. It can help you lose weight, boost your energy levels, improve liver function and even help restore the natural beauty of your skin.

Creating a healthy and effective detox drink course begins with selecting the right vinegar for the job. When you go to the store, you’ll notice there are plenty of pasteurized options on the shelves. During the pasteurization process, the vitamins and nutrients that help to promote the many benefits of the vinegar are actually lost. You’ll want to choose a bottle of vinegar that is unfiltered and unpasteurized.

Some Primary Health Benefits Associated with Apple Cider Vinegar

As you begin the detox, you’ll hopefully start to notice several key benefits. They include, but are not limited to the following:

- Better control of your blood sugar levels. It can also affect insulin secretion in the body.

- Improved appetite suppression when taken before eating a meal, which could result in fewer calories being consumed.

- Help to better manage the PH levels of the body, which will improve your overall sense of wellbeing and improve skin conditions.

- Can help to prevent the buildup of fat in the body and supercharge your metabolism and energy levels.

- May help to reduce the duration and severity of indigestion.

- Can help to lower triglycerides.

- Cholesterol levels will improve as the circumference of your waist decreases, your cholesterol levels should also balance out.

For more details on the specific health benefits check out this WebMD article, or give this helpful video a quick watch:


Creating the Actual Drink

One question you’ll probably have is how to go about making a tasty and effective drink to use for your detox. The most commonly used drink is 2 tablespoons of vinegar to 16 oz of cool water. It can also be mixed into a hot cup of tea, if you are interested in a piping hot beverage. Just be certain you have selected raw, organic apple cider vinegar that is unfiltered and unpasteurized.

If it is too strong for you, a tablespoon of raw honey is acceptable to use. Just be sure you keep the sugars in the drink to a minimum, as this can influence your blood sugar levels in addition to counteracting any weight loss benefits that are associated with the drink.

A Sweet Alternative

If you’d like some ideas to spruce up your drink, this sweet variation can help cut the tartness and improve overall flavor. Just be sure to measure the honey precisely and use the cinnamon to offset the spike of insulin levels that may occur from the sugars in the honey.


- 4 cups of water
- 6 tablespoons of apple cider vinegar
- 4 tablespoons lemon juice
- 1 teaspoon cinnamon
- 1/4 teaspoon cayenne pepper
- 4 tablespoons raw honey
- Dash of nutmeg

How to Make It

In hot water, mix the nutmeg, cayenne pepper, lemon juice and honey until it is well blended and allow the temperature to slightly cool. Then add the apple cider vinegar and stir well. Drink a cup right away and then refrigerate the rest. If the nutmeg bothers you, you can leave it out. Consume another cup every 6 hours and do so for up to seven days.

How About a Hint of Garlic?

Garlic can help cleanse and purify your body, as well as encourage fat loss. It could make a great addition to your detox efforts, and improve their effectiveness. Making a drink which includes garlic is very easy…


- 12 minced cloves of garlic
- 2 cups of water
- 2 tablespoons of lemon juice
- 1 teaspoon cayenne pepper
- 6 tablespoons raw honey
- 6 tablespoons apple cider vinegar

How to Make It

Warm the water and then mix your minced garlic into it and blend it with the raw honey, cayenne pepper and lemon juice. Allow this mixture to set for a couple of minutes, then slowly blend in the apple cider vinegar. Drink a cup of the mixture now and then another cup in about 8 hours. You can double up on the batch and consume it up to 24 hours after being made. Just don’t let it sit too long in the fridge.

Tips for Making Your Own Detox Drink

There are a few essential ingredients that should be included in every drink recipe you create.

In addition to the vinegar itself, water is also necessary to cut down the acidity of the drink. Lemons are also used as a catalyst to boost weight loss while the vitamin C can help your immune system remain strong.

Raw honey is added to curb the tartness that doesn’t agree with most people, but it should be used in moderation. It also helps reduce inflammation and can help promote general well-being in a person.

Use detox drink recipes online and draw inspiration from them to create your own twists. With a little effort you should be able to create a new drink that not only provides you with actual health benefits, but also fits your own dietary and taste preferences.

A Word of Caution

Apple cider vinegar can be very hard on your tooth enamel and the lining of your throat. It is important that you always dilute the vinegar when you are consuming it. If you have trouble with your teeth, sip it through a straw to minimize contact with your teeth.

As with any detox program, it is important that you follow the directions of the plan precisely to maximize benefits and avoid complications. Also, make sure you talk with your doctor to be sure detoxing is a viable and safe choice for you.

Now go enjoy! :)

We Tested Max Workouts for 90 Days. Here are Our Thoughts & Results

The Max Workouts program is a 90-day fitness plan created by world-renowned trainer, Shin Ohtake. It is designed for fat burning and creating a lean, fit, athletic body using short and intense workouts. There is also a nutrition aspect that explains how to eat for maximum fat loss.

Who is Shin Ohtake?

Shin is a former competitive athlete who was trained by some of the top strength and conditioning coaches in the world. He has since moved on to fitness training, using the fat loss knowledge he picked up to help people get lean in the most efficient way possible, without long cardio sessions or restrictive calorie-counting diets.

The Basis of the Program

Max Workouts focuses on short and intense workouts as a strategy to achieve maximum fat loss without spending a lot of time in a gym. There isn’t actually a requirement to have a gym membership at all – everything in the program can be done from home.

The key to the program really is the intensity at which you train – intensity continues to referenced throughout. Without delving too deeply into the science of Shin’s workout sessions, they are designed to put your body in a state where it is able to burn calories at an increased rate long after you’ve finished training; up to 24 hours later in many cases. Again, this is achieved by working out for only a short time, but at high intensity levels with minimal rest periods.

There are two different types of workouts that make up the 90-day program, which we’ll explain in much greater detail later on in this review. You’ll be alternative through them as you progress through the course:

1. Circuit Training Workouts using free-weights and body weight

Exercises are performed back-to-back in a circuit, with rest periods only allowed after each circuit is complete.

2. Cardio: High Intensity Interval Training (HIIT)

These sessions involve continually switching between low and high intensity ‘intervals’ between 30 and 60 seconds in length – you can choose to either run or cycle, on a static machine or outdoors.

What’s Included with the Max Workouts Program?

There are three different versions of the program – one basic (which really contains everything you need to get results) and two more advanced versions with some extra content.

Here’s what’s included in the basic version:

The Primary Max Workouts Guide

This starts off with an explanation of why the program works and the scientific principles it is based on. The explanation isn’t too long, but gives you a good idea and an understanding of why the program is designed in the way it is – it makes logical sense and gave us confidence that the workouts would be effective.

The next thing the guide does is tell you everything you need in order to follow the workout schedule and track results week by week. Each of the 90 days are detailed, so you’ll know exactly what to do during each workout. The instructions are very thorough and tell you which exercises to do, the correct order, numbers of reps and even the amount of rest you should be taking at each point in the workout. Just follow the instructions and you’ll be right on track.

In this guide you’ll also find high quality photographs demonstrating each of the exercises featured in the program (over 40 in total), along with detailed explanations of how to perform them correctly for the best results. If there any you’ve never seen before, you shouldn’t have any problem learning them quickly by following the guidelines. It is also worth noting that in the online membership area of the program (Max Workouts Club) you can also find videos for each exercise – these make things even clearer. A free 30 day trial of the online member program is included with all purchases.

The Lean Body Diet (included as a bonus)

Obviously any workout, fat loss of fitness plan needs to have a nutritional element to be effective. The Lean Body Diet is a 90-day nutrition plan that basically tells you in easy to understand language how you should be eating for maximum fat loss. It shouldn’t really be called a ‘diet’ as there is not need for strict calorie counting or weird rule-following – it is definitely more of a healthy eating and fat loss guide.

The basis of the plan is to eat ‘real’ foods and avoid processed junk, which hinders both weight loss and overall health. There are no groundbreaking revelations in the nutrition guide, but the information is solid and will definitely get you the results you’re looking for if you follow it during the 90-day workout schedule. Ideally you’ll continue to follow it after completing the program too. The guide includes detailed food lists, meals and some scientific explanation as to why the recommendations are being made. Overall it is very effective and following this plan alongside the workouts will certainly increase your results, and quite considerably in our opinion.

Muscle Recovery Guide (included as a bonus)

This separate guide addresses an important part of any workout program: ensuring your body is able to fully recover after a session as quickly as possible, and with minimal soreness. This is a short and simple guide – the information it provides accurate and will tell you what you need to recover effectively. This minimizes the chance of injuries and ensures you’re able to complete the program without feeling too tired, or like you’ve ‘over-trained’.

The 4-Week Bodyweight Workout Program (included as a bonus)

This separate workout guide is designed to leave you with options when you’re traveling for business, on holiday or in any other situation that leaves you unable to follow the regular workout schedule. The idea is that these quick and simple workouts can be completed literally anywhere and with zero equipment.

If you ever thought that bodyweight workouts were generally easy and not challenging then we’d encourage you to give some of these a go! We felt this supplement a great little addition to the overall program, and will no doubt come in handy when we’re short on time or in a far-away land.

The Max Workouts Schedule – What Does It Look Like?

OK, so now you know what’s actually included with the program, here’s what you can expect on a weekly basis when you begin the course:

3 X per week (Mon, Weds & Fri) = Circuit training sessions

2 X per week (Tues & Thurs) = High Intensity Interval Cardio

Circuit Training – What Is It?

The circuit workouts are made up of a whole range of compound exercises designed to work your whole body. These are performed using both your own bodyweight and also basic fitness equipment such as dumbbells and barbells. Each exercise is also presented alongside an alternative in case you can’t perform one of them for any reason.

The circuits are designed so you will perform 4-6 exercises continuously – when you’ve done this then you will have completed one single circuit. There aren’t any rest periods in-between the actual exercises themselves; you only rest for a brief period (usually 30-60 seconds) after completing a whole circuit. You then repeat your circuit 4-6 times until the whole workout is finished.

This process usually takes less than 20 minutes, so your workouts are going to be short in length, but quite intense and very challenging. Naturally, things get more intense and more difficult as you move through the weeks and your fitness levels increase, which they certainly will.

Each session also has optional warm-up sections at the beginning and extra abdominal work at the end, should you want to complete those. They aren’t compulsory though, and not necessary to get results. We did the extra parts an average of once for every three sessions.

High Intensity Interval Training (HIIT) Cardio – What Is It?

Twice per week you’ll be taking part in cardio sessions. This isn’t the kind of ’slow burn’ lengthy cardio you’re used to on the treadmill or static bike though – this is a lot harder, and a lot more fun!

HIIT workouts are basically structured so that you’re constantly changing the pace and intensity of whatever cardio activity you happen to be doing. In the Max Workouts program either running or cycling is recommended.

Here is how it works:

Let’s take running as example – you could either be inside on a treadmill or outside in your local park. After a quick warm up you’ll jog at a low pace/intensity (around 30% of your maximum) for a 30 second interval, then immediately increase to a much higher pace/intensity (around 80-90% of your maximum) for another 30 second interval. You’ll then switch back to a low pace again, and repeat.

This pattern continues to repeat over and over, without rest, for anywhere between 10 to 20 minutes – low intensity for short period followed by high intensity for a short period.

The interval timeframes will vary depending on which stage of the program you’re at. But in general they will get harder as you progress. Eventually the low intensity intervals will get shorter and the high intensity intervals will get longer.

Doing cardio this way instead of the traditional ‘long and steady’ method you see most people using at the gym will allow you to achieve much better fat loss results, and in a much shorter time-frame.

The Verdict: Does Max Workouts Actually Work?

In our experience, the answer to this question is a definite yes. After completing the 90-day schedule we certainly saw considerable fat loss – that was without strictly following the rules in the nutrition section. Our fitness levels were definitely higher too. More to the point though, the program is based on actual proven principles though; things that are established and common in all effective workout programs. The program is very similar in style to many others which we know perform extremely well, and have tested previously.

Max Workouts doesn’t contain anything ground-breaking, but it doesn’t need to. It simply provides effective, easy to follow workouts that will deliver great results if you stick with the program. The principles the program is based on are correct, and that’s really the most important thing in fitness. It can be easy to forget this though and get distracted by the latest and greatest ‘celebrity diets’ instead – never a good strategy for long term results :)

What is also reassuring is that the program has over 97,000 previous customers and more verified success stories than you could ever ask for on the actual website. As an extra safety net all purchases are protected by a 60-day money back guarantee, in case you weren’t happy after buying for whatever reason.

Positives & Negatives For Us

The main positive takeaways are:

-       Based on proven principles we knew worked before we even began

-       Only minimal time requirements. Workouts complete in 20-30 minutes

-       Very easy to follow; definitely step-by-step in nature

-       Options many different fitness levels, from newbies to fitness fanatics

-       Nutrition side, which is super important, is well covered

-       No nonsense, no shortcuts and no crazy claims; just great fat loss training

The main negative takeaways are:

-       There could be a little more detail provided on the scientific principles

-       Main PDF ebook could be organized better, it can be a little confusing

-       You need to log in to the online member area to view workout videos

-       The program is not easy, it will require effort to get to the end. Sorry!


Overall this is a definite buy for anyone looking to shed fat quickly and get a toned, athletic physique (man or woman).

Lastly, here are a couple of customer testimonials from people who have purchased and completed the program: