Best Workouts for Weight Loss and Fat Reduction

February 20, 2020 Peri Heft

Many people think that they should restrict calories and do more cardio to lose weight and reduce fat. “I need to run more,” “I’m doing a low-carb diet now,” or “I’m working out 5 days a week and I still have this stomach pudge” are common things we may hear friends and family say.

The truth is, restricting calories and doing solely cardio is the worst thing you can do for weight loss and fat loss.

The FASTEST and MOST EFFECTIVE way to lose weight and increase fat loss is weight lifting and strength training. Not cardio.

How to Lose Weight Fast: Why Weight Lifting Is Your Friend

Muscle Burns More Than Fat

“But Peri, when I run on the treadmill, I burn way more calories than when I lift weights.” That’s true! But those results stop shortly after your workout. Rather, weight lifting will allow you to increase your Basal Metabolic Rate (BMR), which is how many calories you burn at rest (aka, if you stay in bed all day). The more muscle you have, the higher your BMR will be, which means less work you have to do when you’re NOT at the gym. More muscle means more calories burned.

You Enhance Your Body Shape

Cardio is a big calorie-burning exercise, yes. But when you’re doing all cardio and no strength training, your body is burning both your fat AND your muscle. So you’re essentially left with a smaller, no-shape version of your current self. If you want that thin waist, toned booty/legs, and toned arms, you HAVE to incorporate weight training to build the muscle and develop a nice shape, all while simultaneously losing fat. Otherwise, you’re looking at no curves and no shape to your structure (beyond your genes).

You Don’t Plateau As Fast

Cardio can burn up to 800 calories in one hour. But if you’re spending an hour on the elliptical or treadmill 3 days a week, and/or are going to fitness classes that focus on more reps and less weight (such as Sculpt, Barre, or Orange Theory-type of workouts), then your body is going to get used to that activity, and you’re going to have to spend even MORE time on the cardio machines, and take even MORE classes in order to experience the same results. Alternatively, when you’re weight training, you can avoid plateauing by incorporating progressive overload (heavier weights), mix up your reps and supersets, and minimize rest periods.

Cardio is AMAZING for the heart and for circulation in general. Don’t ward it off completely. Instead, be SMART about your workouts.

Prioritize weight lifting and strength training for weight loss and fat reduction.
WHEN you do cardio (because you should!), focus on high-intensity interval training (HIIT) to elevate your heart rate in a shorter amount of time.

Shout with questions! :) Until next time,

XoXo Peri

The Magical Unicorn of Motivation Does Not Exist: Committing to Your Goals and Making the Ultimate Sacrifice to Reach Them

February 5, 2020 Peri Heft

One of my clients is struggling with her commitment to improving her health right now, and I had to have a very real and honest conversation with her about her goals, commitment, and priorities.

The questions isn’t about if you want something or not. Because we all want something — more money, a “better body,” to be a better parent, a more loving partner, etc. Rather, it’s about HOW MUCH you want it, and how much you’re willing to work for it and sacrifice in order to get it.

How hard are you willing to work, especially when you don’t feel like it, when you feel unmotivated, or when you’d rather be doing something else? Do you show up then? Is it still worth it to you then?

Excuses are simply that. Excuses. Too busy, too sore, not prepared, not enough money, don’t feel like it… The truth is, writing that book just isn’t that important to you. That certification doesn’t really matter that much to you. Losing weight isn’t a big priority.

You SAY you want it, but you aren’t willing to show up and DO THE WORK to achieve it.

Don’t wait until rock bottom. Don’t want until shit hits the fan to get your act together. Don’t wait until your health declines, until weight builds up, or until disease settles in. Don’t wait until it’s too late.

Make the shift. Invest in your dreams and your goals today so you don’t have to pay for lack of action tomorrow. It’ll be worth it, you just have to START, and care enough to keep going.

I believe in you,

XoXo Peri

The Best Diet For...

January 28, 2020 Peri Heft

“No one wants to hear about your diet. Just eat your salad and be sad".” … anyone else resonate with this?

When it comes to losing weight, gaining weight, or building muscle, it’s hard to decipher which diet is best for you. Between the Keto diet, eating Paleo, doing low-carb and high-protein, or implementing the anti-inflammatory diet or vegetarian/vegan diet, there’s a lot of choices out there!

Want to know the big secret? These one-size-fits-all diets do NOT fit all. At the end of the day, the way you eat and what you eat has to support YOUR body, YOUR movement, and YOUR health and fitness goals. And many of these diets listed above were developed for completely different bodies and goals.

For example, if you’re doing Keto, and you’re expecting to have the energy to complete intense and/or endurance workouts, this may not be the best diet for you.

In general, below are some good guidelines for navigating diets, supporting your training schedule, and losing weight.

GOAL: Reduce body fat, build lean/bigger muscles

RECOMMENDED DIET: Lower carb, lower fat, higher protein
RECOMMENDED MOVEMENT: Strength training/weight lifting and HIIT cardio
RATIONALE: Higher protein supports muscle growth and helps with satiety, and since resistance training with some cardio is out method, less carbs are needed.

GOAL: Support intense training schedule for endurance sports/activities

RECOMMENDED DIET: Higher carb, moderate fat, moderate protein
RECOMMENDED MOVEMENT: Cardio and endurance workouts, and muscle maintenance to support training
RATIONALE: Your body needs more carbs for higher-energy activities and longer workouts. Protein isn’t as high because your focus isn’t muscle building, but rather, muscle maintenance.

GOAL: Reduce body fat (that’s it)

RECOMMENDED DIET: Multiple options here, but a higher fat, lower carb, moderate protein diet could work for you
RECOMMENDED MOVEMENT: Light to moderate exercise
RATIONALE: Your body won’t have the carbs and protein it needs to build muscle, support longer workouts. or power a high-cardio lifestyle, but that’s your goal. I still recommend building muscle as a tactic for weight loss, as it’s most effective and helps in the long run.

GOAL: Reduce pain and inflammation

RECOMMENDED DIET: Anti-inflammatory and/or vegetarian/vegan diet
RECOMMENDED MOVEMENT: Low-intensity, body weight (think yoga), and steady-state exercise (like walking), light weight training and cardio
RATIONALE: Reduce inflammation and heal

While the above represents a great summary for general guidelines, I hate to tell you, but it also “all depends.” It depends on other health conditions, such as diabetes, PCOS, food allergies, etc., so this could all change. Talk with a coach or nutritionist to determine what’s best for you and your goals!

Until next time,

XoXo Peri

How to Reduce Inflammation

January 22, 2020 Peri Heft

Red meat, inflammation, saturated fats, dairy… oh, what a can of worms to open.

While many of us like to think that if we stick to a healthier diet and exercise, that we’ll be free of inflammation. But… that’s really not true.

ANYTHING that causes inflammation (which is our body’s natural response to a variety of stressors) can cause heat, pain, swelling, redness, bloating, acne, arthritis, and heart disease. And chronic inflammation is the real killer.

So how can you choose better foods to reduce your body’s inflammatory response?

Reduce your intake of the following foods:

Sugar: Fruit juice (yes, even fresh juice!), pastries, and fancy coffee drinks can cause the body to bloat, hurt, and swell.
Saturated Fats: Think pizza, cheese, red meat, full-fat dairy products, etc.
Trans Fats: Anything fried like french fries and hot wings, as well as frozen breakfast products, donuts, and margarine.
Omega 6 Fatty Acids: This can be found in microwave popcorn, chips, and in oils like peanut, soy, vegetable and sunflower oil.
Refined Carbohydrates: This includes white rice products, white flour products, and white potatoes and potato products.
MSGs: Avoid Asian-takeout, unless you know it’s MSG-free.
Gluten and Casein: This essentially means gluten and dairy products (casein is a protein found in dairy products).
Aspartame: This artificial sweetener wrecks havoc on your body’s inflammatory response. Instead, opt for all-natural sweeteners like monk fruit or stevia.
Alcohol: Wine or vodka soda… it’s all the same when it comes to the body’s reaction and inflammation. Minimize your intake, or be “pickier” about when you drink with friends.

Another tip: Take an Omega 3 supplement (fish oil), as it helps to counter all the nasty Omega 6s we consume. Our bodies should have a 1:1 ratio of each, but nowadays, due to our culture and diets, it’s more like 6:1. Nordic Natural is a great, trustworthy brand and source, and can be found on Amazon or natural grocer retailers like Whole Foods.

De-boat, minimize swelling, and feel better all around… :)

Until next time,

XoXo Peri

New Year's Resolutions: How to Reach Your Goals

January 9, 2020 Peri Heft

New year, new you, right? Wrong…

While I love the idea and intention surrounding New Year’s resolutions, I’ve got to shine a light on reality: You’re still the same you, regardless of the calendar progressing from one year to the next, and if you want to initiate change, YOU have to change and YOUR HABITS have to change.

Don’t get me wrong; I’m ALL about working towards a better version of yourself and improving your mind, body and spirit. But HOW are you going to initiate that change, and WHO/WHAT is going to hold you accountable?

A few things to keep in mind as you reset and recommit to your intentions this year:

ESTABLISH YOUR HOW

Most of us have heard that the definition of “crazy” is doing the same thing over and over again and expecting different results. The fact is, nothing changes if nothing changes.

If you want to lose weight, you have to improve your diet and exercise. If you want that promotion at work, you’ve got to work harder and smarter. If you want to purchase that house, you’ve got to save more money. All of these things come with sacrifices, and it’s not easy to say goodbye to something (consuming extra calories, spending money, partying) in order to say yes to something else (losing weight, building your financial portfolio, etc.).

But repeating what you did last year isn’t going to help you reach the new goals you’ve set this year.

RE-EVALUATE YOUR METHOD

If you committed to a certain goal last year and you didn’t reach it, your method isn’t working for you.

Do you need more accountability when it comes to your workouts? Grab a buddy, coach or trainer. Do you need a budget to help monitor monthly finances? Create one. Do you want to minimize your alcohol intake? Find friends and activities that support no alcohol. Do you want to be a better partner in your marriage, and you failed at improving it on your own? Maybe couples therapy can help.

COMMIT

It’s going to be hard. Anything you start that’s new or intensified is going to be painful at first. You may be tired, sore, feel overwhelmed, or feel like you’re missing out on fun (hello FOMO).

But it gets easier with time, I promise you. Stick with it and soon enough, it will become a normal part of your weekly routine.

YOU are the only one standing in your way when it comes to reaching your goals. Set your intention, create an actionable plan that you can adhere to, get the support you need from those around you (or hire someone!), and kick those goals’ butts!

Until next time,

XoXo Peri

January 8-12 2020 Nutrition Consultation Giveaway Sweepstakes

January 8, 2020 Peri Heft

Hello friends,

In celebration of a new decade and New Year’s resolutions, I am happy to offer two (2) twenty-minute (20 minute) nutrition consultations as prizes in a sweepstakes giveaway.

Please review the official rules below.

NO PURCHASE IS NECESSARY TO ENTER OR WIN. A PURCHASE DOES NOT INCREASE THE CHANCES OF WINNING.

1. Eligibility: This Campaign is open only to those who Like, Comment, and Tag a Friend (via @ mention) on PeriFitFoodie sweepstakes-related social media posts on Facebook and/or Instagram, and who are eighteen (18) years and older as of the date of entry. The Campaign is only open to legal residents of the United States of America, and is void where prohibited by law. Employees of PeriFitFoodie, its affiliates, subsidiaries, advertising and promotion agencies, and suppliers, (collectively the “Employees”), and immediate family members and/or those living in the same household of Employees are not eligible to participate in the Campaign. The Campaign is subject to all applicable federal, state, and local laws and regulations. Void where prohibited.

2. Agreement to Rules: By participating, the Contestant (“You”) agree to be fully unconditionally bound by these Rules, and You represent and warrant that You meet the eligibility requirements. In addition, You agree to accept the decisions of PeriFitFoodie as final and binding as it relates to the content of this Campaign.

3. Campaign Period: Entries will be accepted online starting on January 8, 2020 at 10 a.m. MST and ending January 12, 2020 at 10 a.m. MST. All online entries must be received by January 12, 2020 at 10 a.m. MST.

4. How to Enter: The Campaign must be entered as follows: Like, Comment, and Tag a Friend (via @ mention) on PeriFitFoodie sweepstakes-related social media posts on Facebook and/or Instagram. The entry must fulfill all Campaign requirements, as specified, to be eligible to win a prize. Entries that are incomplete or do not adhere to the rules or specifications may be disqualified at the sole discretion of PeriFitFoodie. Optional verbiage to include: You may enter only once. You must provide the information requested. You may not enter more times than indicated by using multiple email addresses, identities, or devices in an attempt to circumvent the rules. If You use fraudulent methods or otherwise attempt to circumvent the rules, your submission may be removed from eligibility at the sole discretion of PeriFitFoodie.

5. Prizes: Two Winner(s) of the Campaign (the “Winner”) will receive a complimentary 20-minute nutrition consultation via phone call, valued at $35 each. Actual/appraised value may differ at time of prize award. The specifics of the prize shall be solely determined by [your company name]. No cash or other prize substitution shall be permitted except at PeriFitFoodie’s discretion. The prize is nontransferable. Any and all prize-related expenses, including without limitation any and all federal, state, and/or local taxes, shall be the sole responsibility of Winner. No substitution of prize or transfer/assignment of prize to others or request for the cash equivalent by Winner is permitted. Acceptance of prize constitutes permission for PeriFitFoodie to use Winner’s name, likeness, and entry for purposes of advertising and trade without further compensation, unless prohibited by law.

6. Odds: The odds of winning depend on the number of eligible entries received.

7. Winner Selection and Notification: Winner will be selected by a random drawing under the supervision of PeriFitFoodie. Winner will be notified by email within five (5) days following selection of Winner. PeriFitFoodie shall have no liability for Winner’s failure to receive notices due to spam, junk e-mail or other security settings or for Winner’s provision of incorrect or otherwise non-functioning contact information. If Winner cannot be contacted, is ineligible, fails to claim the prize within 5 days from the time award notification was sent, or fails to timely return a completed and executed declaration and release as required, the prize may be forfeited and an alternate Winner selected. Receipt by Winner of the prize offered in this Campaign is conditioned upon compliance with any and all federal, state, and local laws and regulations. ANY VIOLATION OF THESE OFFICIAL RULES BY WINNER (AT PERIFITFOOODIE‘S SOLE DISCRETION) WILL RESULT IN WINNER’S DISQUALIFICATION AS WINNER OF THE CAMPAIGN, AND ALL PRIVILEGES AS WINNER WILL BE IMMEDIATELY TERMINATED.

8. Rights Granted by You: By entering this content (e.g., photo, video, text, etc.), You understand and agree that PeriFitFoodie, anyone acting on behalf of PeriFitFoodie, and PeriFitFoodie’s licensees, successors, and assigns, shall have the right, where permitted by law, to print, publish, broadcast, distribute, and use in any media now known or hereafter developed, in perpetuity and throughout the World, without limitation, your entry, name, portrait, picture, voice, likeness, image, statements about the Campaign, and biographical information for news, publicity, information, trade, advertising, public relations, and promotional purposes. without any further compensation, notice, review, or consent. Optional verbiage for Contests: By entering this content, You represent and warrant that your entry is an original work of authorship, and does not violate any third party’s proprietary or intellectual property rights. If your entry infringes upon the intellectual property right of another, You will be disqualified at the sole discretion of PeriFitFoodie. If the content of your entry is claimed to constitute infringement of any proprietary or intellectual proprietary rights of any third party, You shall, at your sole expense, defend or settle against such claims. You shall indemnify, defend, and hold harmless PeriFitFoodie from and against any suit, proceeding, claims, liability, loss, damage, costs or expense, which PeriFitFoodie may incur, suffer, or be required to pay arising out of such infringement or suspected infringement of any third party’s right.

9. Terms & Conditions: PeriFitFoodie reserves the right, in its sole discretion, to cancel, terminate, modify or suspend the Campaign should virus, bug, non-authorized human intervention, fraud, or other cause beyond PeriFitFoodie’s control corrupt or affect the administration, security, fairness, or proper conduct of the Campaign. In such case, PeriFitFoodie may select the Winner from all eligible entries received prior to and/or after (if appropriate) the action taken by PeriFitFoodie. PeriFitFoodie reserves the right, in its sole discretion, to disqualify any individual who tampers or attempts to tamper with the entry process or the operation of the Campaign or website or violates these Terms & Conditions. PeriFitFoodie has the right, in its sole discretion, to maintain the integrity of the Campaign, to void votes for any reason, including, but not limited to: multiple entries from the same user from different IP addresses; multiple entries from the same computer in excess of that allowed by Campaign rules; or the use of bots, macros, scripts, or other technical means for entering. Any attempt by an entrant to deliberately damage any website or undermine the legitimate operation of the Campaign may be a violation of criminal and civil laws. Should such attempt be made, [your company name] reserves the right to seek damages to the fullest extent permitted by law.

10. Limitation of Liability: By entering, You agree to release and hold harmless PeriFitFoodie and its subsidiaries, affiliates, advertising and promotion agencies, partners, representatives, agents, successors, assigns, employees, officers, and directors from any liability, illness, injury, death, loss, litigation, claim, or damage that may occur, directly or indirectly, whether caused by negligence or not, from: (i) such entrant’s participation in the Campaign and/or his/her acceptance, possession, use, or misuse of any prize or any portion thereof; (ii) technical failures of any kind, including but not limited to the malfunction of any computer, cable, network, hardware, or software, or other mechanical equipment; (iii) the unavailability or inaccessibility of any transmissions, telephone, or Internet service; (iv) unauthorized human intervention in any part of the entry process or the Promotion; (v) electronic or human error in the administration of the Promotion or the processing of entries.

11. Disputes: THIS Campaign IS GOVERNED BY THE LAWS OF THE UNITED STATES OF AMERICA AND COLORADO, WITHOUT RESPECT TO CONFLICT OF LAW DOCTRINES. As a condition of participating in this Campaign, participant agrees that any and all disputes that cannot be resolved between the parties, and causes of action arising out of or connected with this Campaign, shall be resolved individually, without resort to any form of class action, exclusively before a court located in [your state/province] having jurisdiction. Further, in any such dispute, under no circumstances shall participant be permitted to obtain awards for, and hereby waives all rights to, punitive, incidental, or consequential damages, including reasonable attorney’s fees, other than participant’s actual out-of-pocket expenses (i.e. costs associated with entering this Campaign). Participant further waives all rights to have damages multiplied or increased.

12. Sponsor: The Sponsor of the Campaign is PeriFitFoodie.

13. Facebook: If you use Facebook to communicate or administer a contest or sweepstakes, include the following: The Campaign hosted by PeriFitFoodie is in no way sponsored, endorsed, administered by, or associated with Facebook.

How to Relieve Muscle Soreness

January 7, 2020 Peri Heft

MANY of us use January as a start date for making healthier habits, whether in our diets, nutrition, cooking habits, gym sessions, amount of workouts per week, or morning routines.

And if you started something fresh in the gym this year, there’s a good chance you may be feeling sore, tight, and potentially lethargic.

Use my tips for relieving muscle soreness so you can stay active and on track with your fitness goals!

Tips for Sore Muscles

Hydrate: This may seem obvious, but hydration is one of the most important and easiest things you can do to relieve soreness. Drink lots of water and if you’re sweating a lot, think about incorporating some electrolytes. Coconut water is a great alternative to high-sugar sports drinks.
Take your Multivitamin: This will help keep your vitamins and minerals (micronutrients) on track with the rest of your body and your new level of activity.
Stretch and Move: Oftentimes, if you’re sore, you may be tempted to take a day off. BUT, that’s actually the worst thing you can do. Letting that lactic acid build up will only make things worse. Instead, MOVE. Go for a 20-30 minute walk, stroll around the park, stretch, or take a yoga class.
Foam Roll: Another helpful tool for breaking up lactic acid and keeping the muscles long and strong is to foam roll. Grab one online or at your local sports store and get to rollin’.
Salt Bath: If you have a bathtub, throw a cup or two of Epsom salt in (you can find it at the grocery store these days) and soak in the bathtub for 20-30 minutes.
Magnesium and Turmeric Supplements: These are both great supplements to take for sore muscles and inflammation, not to mention that they help with MANY other parts and systems in your body, such as sleep, digestion, circulation, heart health, and more. As always, talk to your physician before starting a new supplement regimen, especially if you’re taking other medications.

Until next time,

XoXo Peri

The Secret to Weight Loss and Weight Gain

December 12, 2019 Peri Heft

You know how they say abs are made in the kitchen?

It’s 1000% true. In fact, only 10-20% of the calories you burn come from the work you put in at the gym (Total Daily Energy Expenditure). Yup… that’s it.

Don’t get me wrong: workouts are AMAZING for building muscle, improving heart health, increasing circulation, and reducing stress. But your MEALS and what you’re consuming are going to help you reach your weight loss or weight gain goals the most.

Does that mean you can’t have cheese fries? No, but it DOES mean that they should be limited, less frequent, and balanced as a part of your other fat and carb intake. After all, I’m ALL about balance, NOT about restrictions.

If you’re looking to lose or gain weight, aim for a reduction or addition of 500 calories per day (averages about a pound of weight loss or weight gain per week). For a meal, 500 calories is completely normal, and is encouraged! Fuel from food is good, and should be celebrated! BUT, sometimes, these extra calories can be hidden, or are lurking in side dishes, snacks, and drinks.

So what does 500 calories look like?

2-3 IPA beers
Bagel and cream cheese
A “fancy” coffee or frap
5-6 slides of bacon
Chips and guacamole
Cheese and crackers
Light salad with cheese and ranch dressing
3 glasses of wine
Yogurt and granola
Avocado toast
“Done-up” oatmeal

These are NOT to be placed on the “no list” and aren’t necessarily “bad foods.” Rather, they should be budgeted into your total daily caloric intake. Because well, it adds up!

Here are some lower-calorie options for snacks and drinks:

Egg-white scramble
Plain coffee with cream
Vegetables and hummus
Vodka/Tequila with soda or water
2 slices turkey bacon
Low-carb tortilla wrap
Organic protein shake

At the end of the day, a calorie is a calorie, and they can be sneaky in how they add up or get away from you.

Remember the basic rule of thumb:

To lose weight, your calorie expenditure (how much you burn) must be GREATER than your calorie intake (how much you consume). This equals a calorie deficit, which in turn, leads to weight loss.
To gain weight, your calorie expenditure (how much you burn) must be LESS than your calorie intake (how much you consume). This equals a calorie surplus, which in turn, leads to weight gain. This technique can be used for body building, and general weight gain for health or preference.

Happy calorie-intaking my friends!

Until next time,

XoXo Peri

December 11-15, 2019 Sweepstakes: Mini Recipe eBook Giveaway

December 11, 2019 Peri Heft

Hello friends,

As a part of my PeriFitFoodie launch and in the spirit of the holidays, I am happy to offer two (2) of my Mini Recipe eBooks as a prize in a sweepstakes giveaway.

Please review the official rules below.

NO PURCHASE IS NECESSARY TO ENTER OR WIN. A PURCHASE DOES NOT INCREASE THE CHANCES OF WINNING.

1. Eligibility: This Campaign is open only to those who sign up to receive email newsletter subscriptions at www.perifitfoodie.com and who are eighteen (18) years and older as of the date of entry. The Campaign is only open to legal residents of the United States of America and globally, and is void where prohibited by law. Employees of PeriFitFoodie, its affiliates, subsidiaries, advertising and promotion agencies, and suppliers, (collectively the “Employees”), and immediate family members and/or those living in the same household of Employees are not eligible to participate in the Campaign. The Campaign is subject to all applicable federal, state, and local laws and regulations. Void where prohibited.

3. Campaign Period: Entries will be accepted online starting on December 11, 2019 at 11 a.m. MST and ending December 15, 2019 at 11 a.m. MST. All online entries must be received by December 15, 2019 at 11 a.m. MST.

4. How to Enter: The Campaign must be entered by signing up to receive email newsletter subscriptions via www.PeriFitFoodie.com. The Contestant must confirm their email address upon sign-up, which will be delivered by an automated email produced by PeriFitFoodie to confirm validation of account. Confirming email address after sign-up will ensure proper entry. The entry must fulfill all Campaign requirements, as specified, to be eligible to win a prize. Entries that are incomplete or do not adhere to the rules or specifications may be disqualified at the sole discretion of PeriFitFoodie. Optional verbiage to include: You may enter only once. You must provide the information requested. You may not enter more times than indicated by using multiple email addresses, identities, or devices in an attempt to circumvent the rules. If You use fraudulent methods or otherwise attempt to circumvent the rules, your submission may be removed from eligibility at the sole discretion of PeriFitFoodie.

5. Prizes: Two Winner(s) of the Campaign (the “Winner”) will receive a Mini Recipe eBook, valued at $14.99. Actual/appraised value may differ at time of prize award. The specifics of the prize shall be solely determined by [your company name]. No cash or other prize substitution shall be permitted except at PeriFitFoodie’s discretion. The prize is nontransferable. Any and all prize-related expenses, including without limitation any and all federal, state, and/or local taxes, shall be the sole responsibility of Winner. No substitution of prize or transfer/assignment of prize to others or request for the cash equivalent by Winner is permitted. Acceptance of prize constitutes permission for PeriFitFoodie to use Winner’s name, likeness, and entry for purposes of advertising and trade without further compensation, unless prohibited by law.

6. Odds: The odds of winning depend on the number of eligible entries received.

12. Sponsor: The Sponsor of the Campaign is PeriFitFoodie.