So you went a little overboard on sweets this holiday season? Good, so did the rest of the world! No need to beat yourself up about it.
When you're 80 years old, you're probably not going to find yourself telling your grand-kids about that time you made a kale smoothie, but you might find yourself telling them about one Christmas long ago when you and your family decorated cookies and ate them all in one sitting! The holidays are for making memories and spending time with people you love. No regrets!
But now you have a little post-holiday bloating? Maybe feeling a little tired and groggy from the lack of nutrients or some mild dehydration? Getting back on track is 80% diet and 20% fitness. These are the tips I follow for 2 weeks straight whenever I feel like I need a reset!
Food & Diet
Provide your body with lots of nutritious food. Focus on quality! You need to fuel your body with all the vitamins and minerals that it’s craving so that it can work as efficiently as possible to flush out toxins, eliminate bloating, and reset your digestive track.
🔹Up your daily water intake to at least 100oz
🔹Take a good probiotic with breakfast (I use Silverfern! It is the best money can buy.)
🔹Take one enzyme supplement with every meal (I use this one)
🔹Eat at least 10g fiber for breakfast (Xtreme wellness tortillas, high fiber oatmeal, fiber supplements, etc)
🔹Eat strict Paleo (little to no dairy, processed foods, or alcohol- everything else is free game)
🔹Focus on protein!! (20g collagen with coffee, protein shakes during and after each workout, at least 20g protein per meal)
🔹Double up on green vegetables (cook them, juice them, blend them in a smoothie, eat them raw, etc)
🔹Limit sugar. (No fruit other than berries, no snacks with added sugar, no sweets)
🔹OPTIONAL: If you have a general multivitamin, take it each day. But if not, you should be okay as long as you are eating lots of vegetables and good quality meat.
Fitness
🔹Sweat out the toxins! Do at least 20 minutes of cardio everyday ON TOP OF YOUR OTHER WORKOUTS. (For example: I usually only do cardio on the weekends and weight training or HIIT on the weekdays. Now, I’ll do 20 minutes of cardio before my weekday workouts)
🔹Continue working out as you usually do. But if you want to up the intensity of your workouts- go for it! You’re loading your body up with all the tools it needs to work amazingly, take advantage of that!
🔹OPTIONAL: Drink BCAAs during your workout. They help your muscles recover and help your metabolism burn your fat for fuel and NOT your muscle in times of caloric restriction.
I know it sounds like a lot, but this is honestly how we should be eating every single day of our lives. BUT life would be boring without occasional indulgences! Follow these guidelines for 2 weeks and I promise you will feel (and see!) a big difference!
xo Karrah
