Lean, Clean & Green Detox
This 7-14 Day Detox program helps support the body’s natural detoxification system by providing it with the key nutrients involved in overall organ function. Let your body heal and recover as you change the way you think about food. This unique program gives you guidance on how to combine wholesome food with supportive detoxification supplements whether you’re looking to lose weight, improve energy, or reset nutritional habits.
Rid the toxins from your cells
Cleanse the gastrointestinal track
Optimize your fat burn
For best results exercise 45min each day.
Eat as much as you want of what is included in the program. Not included, not allowed.
Protein: Chicken, Pork, Turkey, Fish, (baked or bbq’d only), Eggs
Carb: All Fruits and Veggies, Sweet Potato, Brown Rice, Quinoa, Oats
Fat: Avocado, Unsalted nuts, Limited Coconut/Olive Oils
Caffeine: Tea (1 black coffee/day)
Processed Food, Sugar, Dairy, Gluten, Alcohol
Serving Sizes: 1 of each per meal for 5 meals a day
-1 serving Protein (1+ palm lean meat or 1 scoop protein powder)
-1 Serving Veggies (1 cup chopped or 2 cups uncut or leaf veggies)
-1 Serving Fat 2 thumbs (1/4-1/2 avocado or 1 handful nuts)
7AM Meal 1- Breakfast
-2 eggs with 2 egg whites with 2 cups spinach and onions
– Coffee black
– Vitamins (Multi, Fish Oil, B)
10AM Meal 2- Shake
– 1-2 scoops protein powder, 1 serving veggies, 1-2 Serving Fruit, Ice, Water, Blend
1PM Meal 3- Lunch
2 Servings Fruit & Veggies
1-2 Servings Protein
1 Serving Fat
4PM Meal 4- Shake
– 1-2 scoops protein powder, 1 scoop dynamic fruits and greens, in shaker bottle just add water and mix
7PM Meal 5- Dinner
2 Servings Veggies
1-2 Servings Protein
1 Serving Fat
10PM Teaby firstname.lastname@example.org
Want to tone up for summer? Start doing this!
For Leaning Out and Toning Up:
1. Incorporate 3 days of circuit resistance training
Work all the primary movements of the body each week. This way your are not only exercising every muscle group, but you are working them in proper coordination to teach the body how to move in everyday life. As you progress, your program will split into muscle group specific days. See my Functional Movement & Circuit Conditioning posts for more info.
2. Do the exercises in circuit order
Choose 6-10 exercises of different muscle groups to do sequentially. Force the body to be constantly moving through the resistance training workout. This will elevate the heart rate into a fat burring zone while also building muscle with weight training. Post workout your body will have to stabilize its’ heart rate and regenerate muscle. So, for several hours after your workout your metabolism will be high as your body uses more energy (calories) to recover.
3. Do 2-3 days of Cardio Specific Interval Training
4. Recover better!
Get at least 8 hours of sleep- this is when the body is actually building muscle!
5. Eat Clean
More to come about nutrition on part 3.by email@example.com
Are you ready for some FOOTBALL?!
The Super Bowl is here and about time to celebrate with food and beverages amongst friends and family. To help protect you from diverting too far from your healthy ways here are a few awesome snack foods I suggest incorporating into your festivities.
Superfood: Strawberries, Pineapple, Grapes, Blueberries, Banana & your favorite fruit.
Eat them because: Rich in antioxidants, fiber, and water to keep you hydrated.
Cut up your fruit, buy some skewers and bam! Healthy grab and go snacks for anyone to love.
Eat them because: Healthy mono-saturated omega 3 & 6 fats and B vitamins to help skin and hair while also increasing nutrient deliverability from plant based foods.
2 Avacado’s peeled and smashed in a bowl with added seasoning packet.
White Bean Hummus
The superfood: White beans
Eat them because: They offer big servings of fiber and protein, but make for a creamier and smoother dip than chickpeas.
Makes: 8 Servings
2( 14oz) cans Great Northern beans, drained and rinsed
Juice of 2 lemons
1/4 cup tahini
4 cloves garlic, peeled
1/2 teaspoon salt
1/4 teaspoon Siracha hot sauce
1/4 cup extra virgin olive oil
In food processor, mix together the beans, lemon juice, tahini, garlic, salt and hot sauce. Process until the beans are smooth , stopping to scrape the sides if necessary. With food processor on low, slowly add the olive oil.
Nutrition per serving: 194 calories, 11.2g fat, 22g carb, 6.3g protein
Veggies to Dip!
Superfood: Broccoli, Cauliflower, Carrot
Eat them because: Nutrient dense low GI carbohydrate packed with vitamins and minerals that will fill you up. Great to help balance your PH with Alkaline rich vegetables.
Simply buy them pre cut, rinse, add to a bowl, dip and enjoy!by firstname.lastname@example.org
Motivation will get you started, but determination will keep you going.
Its about 3 weeks into New Years Resolutions, motivation is getting harder and a lot of us are starting to feel the difficulty of the time/energy/expense it takes to stay committed to a fitness plan.
Forget New Years Resolutions, Form Habits!
Simply saying you will loose 30 pounds this year may be a goal your motivated to reach, but that goal needs to be broken down into a plan of action to keep you on track.
Set 2 weekly habits that are realistic. 1 for nutrition and 1 for fitness, since both go hand in hand. Make sure they are achievable so by the end of the week you feel accomplished. For example, “this week I will drink 80-100oz of water each day, and I will commit to sweating 2 times this week.”
See how you did at the end of the week. If you only made it 5 days with hydration then simply set the next week goal to make it 6 days. Don’t set a new goal until you’ve made your first one consistent for 3 weeks. Habits take 21 days to form.
Take small steps that you will feel comfortable with doing forever. Fitness is a lifestyle that lasts a lifetime.
By doing this you are creating habits that will lead you to your ultimate goal.
Kickstart the New Year with a 2 week Detox!
Holidays are over and it’s time to get rid of all those toxins from your body.
Our 14-day D.TOX℠ program can help support the body’s natural detoxification system by providing it with the key nutrients involved in overall organ function. Let your body heal and recover, and change the way you think about food. This unique program gives you guidance on how to combine wholesome food with supportive detoxification supplements whether you’re looking to lose weight, improve energy, or reset nutritional habits.
– Get a phone call with a health coach to explain exactly what to do.
Winter is Here! The cold weather has come, snow is falling in the mountains, and the Holidays are passing by quickly. To stay healthy through all this change it’s important to make a few lifestyle changes. Here are some tips to continue to progress your health and fitness through these tough months of the year.
Looking to be efficient with your training? Want the best results in minimal time?
Part 1 Building a Proper Cardio Plan
Don’t work too hard! In order to build a lean body we have to teach ourselves how to utilize fat as our primary source of energy. Fat burn it most efficient at lower intensity zones, however our calorie burn at those low heart rate zones is much less. The key is to manage your capacities and volume in a week by week program where your adapting your body to work through all it’s heart rate zones- spending 80% of time below your Aerobic Threshold and only 20% above it.
Your Aerobic Threshold is the heart rate at which your body stops utilizing fat as its primary source of fuel and starts utilizing primarily carbohydrate. Aerobic Threshold is about 85-90% of your heart rate max depending upon your metabolism (nutrition, fitness).
Get in the Zone!
Interval training is the most efficient way to teach the body to adapt to burn more fat. Our bodies have 5 zones when it comes to heart rate interval training. Zones 1-3 are below Threshold and Zones 4-5 are above. Spending 80% of time in zones 1-3 will teach the body to build your threshold up because in these zones you will learn to recover from your short time spent at Peak intensity zones 4-5.
Working in zones 4-5 teaches the heart to be able to withstand added intensity so it can build in its efficiency of consuming oxygen. This way as your body can learn to consume more oxygen it can work at a faster pace in its below threshold zones.
Furthermore, by doing short burst 1 min intervals above threshold you will have EPOC (excess post oxygen consumption) where post workout your body is trying to regulate heart rate back to resting and utilizing more energy (calories) to do so. So your total caloric deficit for the day is up and your metabolism is working better!
For specific cardio program design I highly recommend getting a VO2 test! I’ll hook you up to a mask and measure exact fat to carb burn your body exerts through each heart rate zone so we can build a specific cardio program to make you efficient.
Call or email to inquire
Do you want to move better? More efficiently? Pain and injury Free?
Functional Training teaches the body proper technique for performing primary movements in all planes of motion at varying intensities. By practicing how to move efficiently in the gym, we are teaching our bodies to perform efficiently outside the gym. This way, our habits we learn will prevent us from making the mistake of inefficient movement in our everyday activities, and therefore prevent injury.
What to Practice:
Vertical & Horizontal Push
Vertical & Horizontal Pull
Nobody is perfect. There is always movement imperfections that we can work on to make better. So don’t get caught up with your deficiencies but rather focus on progressing with proper coaching.
As your body continues to learn proper technique we progress by adding various stability, strength, and power exercises. Given the program specific to each individuals needs, one will burn calories by working through the most effective movements for his/her body
Coordinated with a proper cardio or sport specific practice program, one will be able to enjoy his/her everyday activities by preventing injury from techniques learned in the gym. Paired and performed according to schedule will lead to a high strength to body-weight ratio, lower body-fat percentage, increase lean body mass, and build a foundation of technique to progress in the fun activities you love most!by email@example.com
Looking to get ready for waterski and wakeboard sessions? Do this to get prepared!
Focus on your Multiplanar Movements, Posterior Chain Exercises, Core, Balance and Flexibility
Multiplanar Movements Include exercises that move front/back, side/side, and rotationally
Posterior Chain Exercises focus on building the backside mechanics including the back,
hamstrings, glutes, calves, traps and shoulders
Core exercises involve stabilizing the spine and building an all around strong core of the front, side and back pelvis muscles
Balance includes controlling movement in a proprioceptively enriched (hard to control) environment
Flexibility includes maintaining a full range of motion through your joints to help prevent strain and injury
Some Exercises to try include:
It’s official! Hiking up 5 Lakes I saw the build trucks putting in infrastructure for the connection of Alpine and Squaw via a base to base Gondi.
My first thought is that it’s awesome to be able to jump between the resorts, but the more I think about the gondi shoveling in more riders to alpine, the worse I feel about having to share Alpine’s quaint pow bowls. Maybe I’m selfish.by firstname.lastname@example.org