Tag Archives: detox

Fighting the Monday BLOAT…simple ways to feel better today!

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           Fight off Belly Bloat!!

First of all, Mondays are terrific for starting FRESH. Here’s the trick though, its easy to get stuck in a yo-yo dieting nightmare if you are restarting EVERY Monday. Nonetheless, Summertime is great time to be with friends and family, concerts and celebrations but come Monday after the weekend Im not sure about you but my midsection feels a little fluffier than usual. I woke up feeling this way today after spending 2 days with my parents in michigan. I mean who can resist a home made breakfast prepared by your mom? So here’s a couple of tips for you to get back on track today and a special invitation to join my next fitness challenge.

Three Quick Fixes to Reducing bloat:

1. Drink more water and AVOID carbonated drinks. The fizz in carbonated drinks (even diet ones) can cause gas to get trapped in your belly.

2. Eat smaller meals more often. Instead of eating 3 big meals a day, try eating smaller amounts/meals more often. This can keep you free of the bloated feeling that often follows large meals. Eating more frequently can also help contron blood sugar and manage hunger.

3. Don’t eat too fast. Eating quickly and not chewing your food well can causer air swallowing that leads to bloating. So slow down and ENJOY your food. Your meals should last at least 30 minutes, for snacks I’d aim for 10-15minutes. Keep in mind that digestion begins in the mouth and you can decrease bloating just by simply chewing your food more!

WHAT I am doing TODAY and invite you to take a look at trying it for yourself! I am doing a 3 day shakeology cleanse. When I first became a beachbody coach I would do this and last year Team Beachbody released their own “cleanse” called the 3 Day Refresh which I have also done in the past. Why am I doing the shakeology cleanse? Both programs have given me weightloss and de-bloating results. DISCLAIMER: I have heard from customers who say doing either of these programs actually makes them bloat up so be forewarned that everyone’s body and chemistry is different.  For anyone interested in trying this on their own with their own protein shakes, I’m happy to share the eating plan which you will repeat all THREE days.

shakeologyCLEANSE

Breakfast: Shakeology w/ice  & water, 1/2 cup fruit

Snack: 1 fruit

Lunch: Shakeology w/ ice & water, 1 cup green tea

Snack: Shakeology w/ice & water

Dinner: Lean 6oz protein (fish, chicken) over 2 cups of greens. 2 tbs dressing is allowed.

If you want it more regimented, then you can go to my website and order the Refresh Kit (retails $70) and if you want to learn how to save 10% off your order then message me at Jenn Voss Fitness or email me at Beachbody Coach  Jenn.

To change your body, to reach new fitness goals you must always be seeking new ways to challenge yourself. One of the best reasons to be active in the beachbody community is to always be inspired to be doing more to improve your own health and fitness. Whenever you need to feel your best, I highly recommend trying the tips above or investing in doing a cleanse/ refresh! 

Spring Clean: Do you need a DETOX and my TOP 3 Faves

Spring has finally SPRUNG! Open the windows, let in the fresh air and deep clean everything. It’s also a good time to take closer look at your own health and see if you might need some internal spring cleaning too.

Have you ever considered doing a DETOX? Well, I will be honest in telling you that when I hear this word I immediately start to cringe because to me it means I will be needing to limit or take away foods from my diet. In some cases, this can be a good thing but to an endurance athlete, we need to keep our fuel clean and keep it coming to give our bodies the nutrition to support the level of training we put in day in and day out. Therefore, it is not usually recommended that anyone in training for any level of Endurance Events/Races participate in a detox. That being said, we all have our “off training” months or even periods within our training schedules where we are working out at a lower intensity and THAT is the perfect time to find a detox program that fits your needs and schedule.  I’d love to share with you some common reasons WHY you might consider or your body might NEED a detox!

  • DeBloat
  • Cravings
  • Weightloss Resistance
  • Insomnia
  • Fluid Retention
  • Moodiness
  • Gallbladder Issues (or you’ve had it removed)
  • Constipated
  • Feeling Depressed
  • Skin Problems/ Allergic Reactions

If you have more than 3 of these symptoms it’s a sure sign that your body might be out of balance and a Detox may be able to help! There are so many programs out there and I’m here to tell you that I’ve tried a couple and happy to give you my take a ways today. I encourage you to look at several options and find one that fits best with your lifestyle. Depending on the intensity of the symptoms you may want a longer program, but for my own personal ACTIVE lifestyle I’m finding that anywhere from 3 to 21 days works for me.

Whole 30. First you should read the book It Starts With Food. This is the bible for this program and will tell you exactly what you can eat and what you will need to limit for 30 days. I say limit because most American’s do not normally eat this way and so it’s a big shock to most people’s body. I mention this one first because it has been recommended to anyone suffering from celiac or gluten sensitivities. If that is you, talk to your doctor and see if plunging head first into this program can deliver you real results, real fast.

21 Day Sugar Detox (Diane Fillapino) Loved this program and especially her cookbook. What’s nice about this program is you can pick your LEVEL of intensity and really ease your way into a “Whole30” level of thinking. You complete a short survey to find out where you should start and for me I was already cutting out dairy and grains so I followed level 3. What really worked for me was creating a list of foods I had that were “approved” for my level of the program taped to my fridge. I listed all the items in my pantry, fridge and pre-made snacks so that helped me eat healthy.

3 Day Refresh (Beachbody) 72 hours is very doable for anyone, which is what makes this program the most versatile ever! It’s also gentle enough that if your wallet allows it you could essentially “Refresh” monthly, but I’m thinking for me I’ll be doing it at least 4-5x a year. Every kit comes with a journal booklet, suggested snacks and meals and daily guide. If you use and follow the friendly “fill-in-the-blank” daily journal you cannot go off track.

No matter what program you choose, be it one of the ones mentioned above or another one that you research on your own, I highly recommend seeking out some sort of support group. For all of these I found an online community of new friends who were doing the same program at the same time. We checked in daily, shared recipes and asked questions of each other for modifications or for suggestions on how to food prep and outside factors like effects it was having on our moods and family/work life. It makes a big difference to know there’s someone you can lean on and everyone brought an energy to pushing through to the end of the program. One final word, it is important to know that a detox is just that, it is a TEMPORARY eating lifestyle. For me, my body is happiest when I find a grey area between Paleo/Whole30/Sugar Detox/LowCarb/NoDairy/LowGrains diet. See what I mean? Everyone’s body, activity and metabolism is on its own frequency so dont try to fit yourself into ONE “boxed” solution.

I’d love to hear from you about your detox journey, keep me posted.  Cheers to your good health!

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3 Days to a NEW YOU…my review of the Beachbody 3 Day Refresh!

No matter what shape or level of fitness, weight can sometimes sneak up on you. If you followed my fitness journey, you may have heard of me sharing results from doing a 3 day Shakeology “Cleanse” in the past. Well in 2014 Team Beachbody took it one step further and from the creators of the Ultimate Reset they put together a new program appropriately named THE THREE DAY REFRESH. I’m excited to share my review and the results I got with you today!

BEHOLD….THE 3DAY REFRESH KIT & what you get! Imagine yourself thinner, lighter and leaner in 3 days. Yes, it can happen and this program definitely delivers that to you. Everyone’s body type is different, but even if you lose almost nothing, let that not deceive you because it is working from the Inside-Out.

bb.3dayrefreshkit This new improved system has a few added features: a daily FIBER drink and a simple meal plan allowing you to eat more veggies during day the new formulated VANILLA Fresh Shake that delivers top notch nutrition and increases your metabolism while on the program. It is recommended to drink VEGAN shakeology while on this program.

I did the refresh this past summer post-vacation and I invite you to take a peek at how I did it through watching my daily VLOG on my youtube channel, go here to SUBSCRIBE today –> JENNVOSS2000 

View Videos Here:  Day 1 Refresh —- Day 2 Refresh —- Day 3 Refresh & Results

IMG_5637 IMG_5638IMG_5668The kit comes with 6 vanilla shakes, 3 fiber sweep drinks, 3 packets of shakeology. There is no guessing, it comes with a booklet that you FILL IN THE BLANKS as to what you will eat every day on the program. I found that having a light veggie snack with my lunch especially helped me stay full all day long. I will be honest, I was leery of the fiber drink because of my experience with the Ultimate Reset program. It did thicken up quick and I had to add water, but it had a lemony taste to it and so I found it to go down the hatch much smoother. There’s not a lot of choices for your snacks/dinner but hey, this is a 3 day experience, not supposed to be creating a new eating lifestyle.

 

3 days, 72 hours later….here are my results, I was very happy and felt lean and a lot lighter on my feet post Refresh. I honestly can say that I will definitely be doing this several times a year. I know some people will look and say—you looked good before you started, but I will let you know that no matter what size you are, vacation this summer left my body longing for regularity and real food and so it was desperately needed!

Day 1IMG_5692

Day 4IMG_5785

 

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I will say I was not expecting such a HUGE drop in my weight, but I was so happy I could scream. For the past 3 years I have been able to maintain my weight right around 130lbs, this program really works. Plus, I see such a huge difference in my body composition!

Now, I’d love to share a few testimonials from my challengers who completed the Refresh just last month in January!

Down almost 5 lbs and the holiday bloat is gone!  – Kristine

I feel slimmer in my waistline and down 3 lbs at the end of 3 days. -Michael

This was so easy, I feel lighter on my feet and lost 4.8lbs. I’m heading on a cruise in February and will do this again on my return. -Dayna

I’ll be doing another Refresh this SPRING, I like to think of my fueling and caring for my body like I do my car—every so many “miles” it’s time to get an “oil change” and your body needs to be cleaned out of toxins and reset just the same. That being said, you need to look at your calendar and plan out when it makes sense in your schedule to do this—for athletes in training I know we don’t like to switch up our nutrition before a big event but this may be a great way to recover or I’ve had a few friends do this during a taper to focus on clean eating and found that dropping 2-3 pounds heading into doing an event gave them an edge on reaching a new PR. No matter when you decide to do it, I’m here as a coach to guide you in preparing, cheer you on during and offer support post-refresh.

To join me in my next challenge, please go here and connect with me today –> 3 DAY REFRESH with JENN Save $$$ in FEBRUARY, this program is on SALE in a Challenge Pack for $140 (regularly $160)  if you choose to order a 3DayRefresh Challenge Pack (refresh +bag of shakeology) you will receive a FREE $15 gift card to one of these grocery stores: Trader Joes, Whole Foods, Fresh Thyme or local store of your choice—to use in your clean eating shopping for your program!

Days are getting longer friends, Spring will be here soon! Cheers!

-Jenn

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