Coming Down From Too Much Holiday Eating

5 Easy Detox Tips

Let me guess, now that the holiday's are coming to a close your feeling bloated and stuffed. The good news is your not alone and there is an easy way to get back on track to feeling more energized. Today I wanted to share a few of my favorite tips for getting you back on track.

Often my challengers will ask me how do you know if you should do a detox or cleanse? I ask them how their sleeping habits have been. What their energy levels look like. What they are craving. If they feel or look bloated. If they ever have "brain fog"  and what their current nutrition looks like. Typically they have many of these symptoms and often confess that their nutrition ins't so hot. Sometimes I will encourage them to do an actual cleanse or detox like the 3 day refresh. I recommend this to someone who is at a weight loss plateau or to someone looking to kick start their new eating habits. but sometimes I simply suggest they start with these easy action steps and see where that gets them.

These are some before and after pictures of my husband and I after we did a 3 day cleanse. We don't do them often but when we do we are always happy with the results.

1. I am a huge fan of doing the gallon challenge. Normally I suggest that my clients drink half of their weight in water each day but when you are coming down from an eating binge, I actually suggest they up their intake and strive to drink an entire gallon of water. When I am trying to eliminate bloat I go for distilled water but I don't drink distilled water all of the time. It can actually be hard on your body to process.

If your not a fan of plain water just add in fruits and other herbs or spices to give it some extra flavor. 

2. Gotta sweat out those toxins. If your looking to lose the bloat, I would encourage you to kick it up a notch for a week and do some sort of cardio workout on  Monday, Wednesday and Friday and do some strength training on Tuesday and Thursday. I would only go for a 30 minute session. Consistency will be key compared to spending hours in the gym. 

3. Nutrition wise, I would encourage you to up the number of proteins you are consuming and decrease the number of carbs and fruit. I make an intentional effort to cut out all junk food and sugar. In a typical day my nutrition would look something like this below. The second image shows what it looks like when I am upping my protein and decreasing my carb intake. Keep in mind this calculation is for my body type. Depending on your height and weight the formula for what you are eating may look different. The cravings you may be having for sweets and salty things will go away after a few short days.

Normal Meal Plan Day 

Higher protein, less carb kind of day

4. If you do start to notice you are having some cravings, use green tea to curb your appetite. Not only will it help, but it is also a natural antioxidant. When I am trying to get rid of bloat, I typically will have three hot green teas in a day and not have any coffee. On a normal day I would only have green tea once in the evening to help with my night time snack cravings.

5. My last tip would be to be mindful of what you are doing and the things you are craving. The more aware you are of the things you are putting into your body, the more likely you will be to stay on course. I encourage you to use a food journal or use an app on your cell phone to keep track.  My fitness pal and Loose It are great apps for this.

If you are interested in getting your nutrition back on track and would like some help from a coach please fill out the application below and I will be in touch.

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New Year - New You - Now Accepting New Challengers

Starting 2016 off On A New Foot 

While I realize Christmas is just a few short days away, it also means that 2016 is nearing in your future as well. Guess what that means... Yep you’re right – time to make some New Years resolutions if your one of those people who make them. Or maybe you set goals for the New Year for yourself? Or maybe you’re just ready for a change after the hustle and bustle of the holiday season. Let me guess, your thinking about joining a gym? Before you make that decision I think you should consider this opportunity first.

You see I have been there. I thought that joining a gym would help to get me healthy but it turns out as a busy mom finding time to get the the gym was nearly impossible. I later learned that I needed more than just a gym membership to learn to live a healthy lifestyle; I needed a coach. I needed someone to teach me exactly what it would take to live differently and I needed to be surrounded by people who were going thru the same thing. 

My question to you is how much do you want to change? Like a little or a whole hell of a lot. Are you at the point - I call it the tipping point. This is the point where you decide one day you have had ENOUGH. You are sick and tired of feeling the way you do and sick and tired of what you are looking at in the mirror. The moment when you are over how your feeling, that's the moment when you know you are ready and that is the moment what change happens.

I remember my moment - it was the night after my little ones second birthday party. The party had ended I was exhausted. I was laying in our bed beside my sleeping husband and I felt bad about my post baby body. I was sick of being so tired all the time and I was sick of the belly flab my once thin body was carrying around two years after giving birth. I saw my friend advertising about this upcoming 21 day fix program. It was a program that promised up to 15 lbs of weight loss in just 21 days. It was going to teach me about portion control and help me add exercise back into my life. It sounded like a no brainer and I was ready to go all in. My only hesitation was Shakeology. It seemed expensive, I had no prior experience with meal replacements and quite honestly I was terrified I would hate the taste. BUT I wanted to change more than I wanted to stay the same so I decided I was going to go all in even if it was a risk of the unknown. I ordered the next morning. That's the thing about your tipping point. You don't want to wait anymore and quite honestly I didn't even care what it was going to cost me - I wanted a healthier me.

The rest is history and you know that if you follow me on social media you know that simple decision and small investment was one of the best moves I have ever made not just my life but also for my own health as well as my career. I have spent the last year and a half teaching women how to feel good again and how to be confident in whatever body they have been given. You see to me it's not about being skinny, it's about being healthy and leading my life by example so my son knows what healthy looks like. That's what I am here to teach people - simply how to live better. This is a culture that from the outside looking in seems crazy - trust me I was an outsider until I went all in and I am here to tell you it is a culture you want to be part of. Your life will change for the better 100%. 

Don't tell me you can't get your body back after having a baby. If I can do it, anyone can! 

Now, if you are still reading this post it might be a sign you are at your tipping point and it's time to try - seriously what do you have to lose - nothing... NOTHING at ALL!!!!

You see a healthy lifestyle is 80/20. 80% of this is nutrition and 20% is exercise. What I needed was someone to tell me what to do and hold me accountable when I felt like quitting. Starting a new fitness routine is fun but then the excitement wears off and that’s when you really need someone to push you.

That is what I am offering to you. I am offering to push you even when you don’t feel like it. I am willing to teach you how to live differently and I am willing to support you for as long as it takes. You see this lifestyle I am going to show you takes practice and lots of support. Let me be that person for you.

If you are looking for someone to be your biggest fan and help you to start the New Year off on a different foot please fill out the application below. I will be in touch within 24 hours. We start on Monday January 4, 2016. I hope you will consider joining me for something new.

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