Happy New Year! Every January, my clients and I are often in search of a detox or quick fix to feel less sluggish after all of the holiday treats! If you want to feel healthier and more energized, here are a few of my detox do’s and don’ts:
- Know yourself. When selecting a detox/diet/exercise program, it’s CRUCIAL that you take into account your likes/dislikes, lifestyle, level of commitment, and start/end date.
The following are detoxes that I recommend because they are what I feel to be the most doable, safe, effective, and nutrient-dense. Not to mention, they do not lead to post-detox overeating or weight gain.
The 21 Day Ultimate Reset may be for you if…
- You love eating and feeling full.
- You don’t sleep well and lack energy throughout the day.
- You have digestive issues.
- You want to form life-long healthy eating habits.
- You want to learn how to make healthy food taste great.
- You like a clear guide of exactly what to do and when to do it.
- You are ready to invest in your health and the high-quality supplements that are included with the program.
The 3 Day Refresh may be for you if…
- You want a detox that’s very manageable.
- You want a detox that you could do once a month (Losing 3-4 lbs. once a month could add up to 48 lbs. per year!).
- You have a busy schedule and want something quick that you could do over a long weekend.
- You want to reset your metabolism into fat burning mode.
- You have a tight budget.
- You enjoy eating real food.
The Whole 30 Plan (a great book) may be for you if…
- You want to educate yourself on how to eat right for life.
- You want to know what foods you’re sensitive to.
- You’re willing to eliminate dairy, sugar, and other junk foods from your diet for a month.
- You want to be able to dine out during your detox.
- You want to make healthy eating a lifestyle after the detox is over.
- Prepare for social challenges. There will never be a time when you don’t have social gatherings centered on food. Therefore, if you’re going to start eating incredibly healthy on a detox, you have to be ready to say no to decadent desserts, have a way to explain your detox in a way that’s polite, and not make others feel judged. In addition, your friends may give you a hard time… Just remember that it will pass and YOU know what’s best for your body!
- Hydrate! Without proper hydration on a detox, toxins cannot be eliminated. Drink half your weight in ounces of filtered water daily to ensure a safe and effective cleanse (For example, if you weigh 140 lbs., drink at least 70 ounces of water daily.).
- Detox more than just your body. Use a detox to de-stress and become more spiritually and emotionally centered. Commit to quality sleep, take Epsom salt baths, and write in a journal, do a social media detox, try a yoga class, or meditate. Do more activities that make you feel happy and peaceful!
- Don’t do a juice cleanse or liquid fast. I’m all about green vegetable juice, but only in addition to a healthy and balanced diet. Juice cleanses are low in fiber and protein (two things necessary for detoxification) and high in sugar (fructose), which is not your friend on a detox. Not to mention, it’s incredibly difficult to commit to a juice fast because you are literally starving! Juice cleanses usually provide about 800 calories a day. You’re bound to fail if you’ve never fasted before.
- Don’t overdo it. Detoxing is not supposed to add more stress into your life. If you are miserable or realize it’s not the right time, take a break. Just do your best to eat clean and don’t sweat it. Don’t make yourself implement a lot of lifestyle changes all at once.
- Don’t do a detox for the wrong reasons. If the ONLY reason you’re doing a detox is because you want to lose weight quickly, you will NOT have the level of motivation required to get through it. You must determine your whys, which could be any of the following: improving your overall health, increasing your lifespan, rebalancing your hormones, changing your insulin sensitivity, decreasing mood swings, lowering your body fat percentage to a healthy range, learning more about nutrition, and making healthy eating a habit.
- Don’t do it to be trendy. Even at the thought of being restricted, some of my clients experience intense cravings, obsessive thoughts about food, or become more prone to binging. Striving to eat clean, non-processed food is fantastic, but you don’t need to do a cleanse to be healthy. If moderation is more your style, I recommend The 21 Day Fix because nothing is off limits and it will make you an expert on eyeballing correct portion sizes.
Please talk to your doctor if you’re considering a new diet/exercise program and don’t hesitate to ask me any health/fitness questions! As your coach, I’m always happy to work individually with you. Thank you again! Wishing you a healthy and happy 2015!
Happy Holidays! Studies show that the average person gains 5-10 pounds between Thanksgiving and Christmas. I want to share a few non-conventional tips to avoid gaining weight during this holiday season. With all the holiday treats I’ve been having, I will be following them with you!
- Consider “Intermittent Fasting.” For me, this means eating all my meals in an 8-hour period and fasting for 16 hours.
Why it works: It takes most people 8 to 12 hours for their body to burn the sugar stored as glycogen. Most people never deplete their glycogen stores because they eat three or more meals a day. This teaches your body to burn sugar as your primary fuel and effectively shuts off your ability to use fat as a fuel. When Intermittent fasting, you can & should still eat the same amount you’d eat in a normal day… the only difference is that you’re eating in a more compressed time frame. Eating in an 8-hour window with daily fasting of 16 hours allows for twice the minimum required time to deplete your glycogen stores and allows your body to start shifting into fat burning mode. Please keep in mind that proper nutrition becomes even more important when you’re fasting and/or cutting calories, so you really want to address your food choices before you try any form of fasting. For more information on Intermittent Fasting, check this out!
- Try Insanity Max 30. We all have our excuses for skipping a workout, but lack of time seems to be the #1 reason. With Insanity Max 30, you can get an efficient, fat-burning workout in just 30 minutes with no equipment necessary. Please don’t hesitate to join my challenge group, work with me privately, or ask me any questions about Beachbody/Insanity Max.
Why it works: Insanity Max 30 uses a High Intensity Interval Training method (HIIT). HIIT can increase VO2 max (maximal oxygen consumption). You want this number to be high because it enables the body to use more fat as fuel instead of glucose. It also increases POC (excess post-exercise oxygen consumption), resulting in an elevated fat loss state for up to 24 hours after you finish your workout – something you won’t get from lower intensity exercise. To learn more click here.
- Add lemon to your meal or water.
Why it works: This almost effortless habit helps to keep your glucose levels stable and blunts insulin response during a meal.
- Take a Garlic extract supplement. I recommend using an aged-garlic extract (AGE) with high allicin potential that includes all constituent parts, including S-Allyl cysteine. If you are going the whole-food route, use it in your cooking! Talk to your doctor before taking this supplement.
Why it works: Allicin (a major biologically active component of garlic), if delivered in a stable form, appears to have the ability to inhibit fat regain.
- Start the day out with Shakeology. Mayo Clinic nutritionist Katherine Zeratsky writes that using protein shakes as meal replacements can help you lose weight.
Why it works: Zeratsky writes, “Protein-rich foods tend to provide a lasting feeling of fullness that other nutrients do not, so by loading up on protein at breakfast, you may be able to satisfy hunger for a longer period of time with fewer calories.” In a 2010 yearlong study conducted by the Department of Internal Medicine at Germany’s University of Ulm, subjects with metabolic syndrome who consumed protein shakes as meal replacements “achieved significant weight loss” and experienced fewer complications from metabolic syndrome. Let me know if you’d like a free sample! There are over 5 different flavors to choose from (including vegan options!). To learn more about Shakeology, click here.
I hope you can benefit from at least one of these tips. As a Team Beachbody Coach and certified personal trainer/nutrition specialist, I am always learning and working hard to improve. Please let me know if you have any questions! Wishing you a HAPPY DECEMBER AND NEW YEAR! Thank you all for your ongoing support.
Here are 5 of my top moments of 2014! What are some of yours?
1. Creating the “Don’t Need Your Approval” music video was a dream come true! Seeing my ideas become reality is so much fun! I always love the filming process because I get to work with incredibly inspirational people. I’m so blessed to be able to pursue my passions and share my thoughts with others through music.
2. Public speaking on nutrition/how to develop healthy habits at a young age has been a major 2014 highlight. At Loyola Marymount University, I have the opportunity to work with students to become healthier and happier through changing their nutrition and fitness regime. Teaching Insanity, Core-Tastic Abs, and Turbo Kick is always the highlight of my week. I love watching my peers get stronger. I’m ecstatic to start my new position as an LMU personal trainer and teach new class formats (TRX and cycling) in the new year.
3. Living with my best friends. My roommates make me so happy!
4. Receiving good news that I have been hired as a Spring 2015 intern for “The Doctors” TV show. This has been my favorite show since high school! I can’t wait to work at Paramount Pictures and learn.
5. Seeing Katy Perry and Miley Cyrus live. Two GREAT concerts. I’m so lucky I got to see both of their tours.