Clean Eating, Healthy Eating, Weight Loss, Workout

My Post Vegas Detox Plan

Hand writing Time to Detox concept with blue marker on transparent wipe board.Last week, I went to Vegas with a few instructors and members of one of the studios where I teach – Dogpatch Dance & Yoga in San Francisco. While we had a great time, I definitely was off track with my nutrition.  The main culprit was that I was off my normal sleep, workout, and eating schedule, which threw me off, coupled with the lack of fresh fruits and veggies and eating at random times of the night, including a 5AM post club meal of Fried Chicken and Waffles! Now that I am back home, I am going to use this week to get back on track with my nutrition, sleep, and fitness.

Here is my plan of action, I’ll make sure to share my results with you at the end of the week:

  1. Hydration: Vegas in June is pretty hot and dry and even though I didn’t drink alcohol while I was on vacation, I didn’t drink enough water.
    • Start each day with a glass of water upon waking up is a great way to wake up the body and rev up the digestive system to facilitate a smoother detoxification process.
    • Drinking at least half my body weight (in ounces) of water is vital on all levels and should be a non-negotiable for everyone. But if you are working out, make sure to add 16 – 24 additional ounces to your daily total.
  2. Nutrient Dense Breakfast: Breakfast is such a vital meal and most of us take that for granted and either skip it completely or eat a breakfast high in fat and sugar. Each morning, I’ll be drinking Shakeology, which is a nutrient dense vegan meal replacement shake that is more like a super potent multi-vitamin & probiotic packed with superfoods, super greens, adaptogens, and more.  This not only gives me fuel, but the daily dose of dense nutrition helps moves things right along and puts the proper things into my body.
  3. Simple Lunch & Dinner: I’m not trying to be super fancy this week with my meals, I’m eliminating chicken, red meat and pork and will focus on eating a lot of fish, fruits, and veggies for most of my meals. My meals will be:
    • Kale Salads with Tuna, Beets, Hard Boiled Eggs, and Cabbage for lunch
    • Thai Curry Lentils & Spinach with Brown Rice, Garlic & Herb Salmon with Sauteed Garlic Green Beans and Roasted Sweet Potatoes, Grilled Fish Tacos with Fresh Mango Salsa & Black Beans and rice for dinner
  4. Green Smoothies for my Afternoon Snack: I love drinking Green Smoothies in the afternoon, because I typically crave something sweet and by packing a smoothie with fresh kale and some frozen fruit, it feels like treat but also helps with adding more detox friendly ingredients to my daily intake. Here’s my recipe.
  5. Special Attention to the Body: I’ll be doing Shaun T’s “Shaun Week” Fitness Challenge this week, which is sure to be a perfect addition to my nutrition plan, as I’ll be able to break a sweat and help to get rid of those Vegas toxins.  I’ll also add in some yoga with Beachbody OnDemand’s Yoga Studio program.  (If you want information on how to access this for free, comment below).
  6. Rest: One of the most important parts of this week is ensuring that my body gets caught up on its rest (although I slept for 16 hours when I returned). Our bodies use rest to help heal, reset, refresh, and recover and if we deprive our bodies of rest, the body can’t function the way it needs to. Plus, it has been shown that sleep deprivation is a big factor in weight gain. So I’ll be aiming for 7-8 hours of sleep each night.
  7. Self Love: With a detox, it’s so easy to look at it as a punishment. We focus on what we are missing out on and make a big deal out of it. Instead, I am simply using this as a way to honor and respect my body. I don’t regret anything from my time in vegas and if I had to go back, I would probably have done the same thing, except eaten more macaroons! So, now that I’m back home, I am simply focusing on how lucky I am to be able to eat nourishing, healthy and fresh foods, excited to try Shaun T’s “Shaun Week” workouts, and to take time to rest and recover from one of the best Vegas trips to date!

If you want to keep up to date with how this week goes, make sure to follow me on Instagram, Facebook, and/or Snapchat!

Diet, Fitness, Health, Motivation, Weight Loss

The #1 Reason Why You Should Get Off The Scale

frustrated-with-losing-weight-2Have you ever started a new fitness program or diet and every single morning you would step on the scale to see if it was working? When you saw the number on the scale go down, you were elated and felt proud of yourself. It motivated you to keep doing the workouts and following the diet plan.  But what happened when you stepped on the scale and the number didn’t move? You probably just thought it was a fluke and you immediately begin to replay the last 24 hours to see what you did or didn’t do to cause the number to stay the same.  You try again the next day and still no change, now you’re starting to feel that you are doing something wrong. By day 3 of no progress, you are totally obsessed with finding the culprit for why you are not seeing progress and your motivation to keep going is dwindling by the second. By the end of the week, you are frustrated and feel defeated and quit all together. Sound familiar?

If this is something that you have struggled with in the past, I want to shed a piece of advice for you – STOP USING THE SCALE AS THE ONLY METRIC FOR SUCCESS! 

The scale only shows a small portion of the story and doesn’t reflect the healthy choices and small changes you are making to reach your results.  From my own experience, I’ve also found that the scale is usually the last thing to show true progress. Your best bet is to start to focus on Non Scale Victories which are more qualitative in nature, which can include improvements to your energy, mood, sleep, digestion, skin, hair, nails, etc.   This can also mean taking photos and trying on the same pair of pants each to physically see and feel how your body is changing.

When I work with my clients to help them shift from the short term mindset of the scale to a healthier and long term mindset of Non-Scale Victories, I find they stay motivated to continue with the workout programs and nutrition plans I have recommended and they tend to lose weight and keep it off for good.  Why is this? Because Non-Scale Victories give you immediate feedback on your progress and you begin to notice that you feel and look better.  It gives you a small “win” while you wait for the number on the scale to start to move.

If you are struggling to stay motivated because you are feeling frustrated and defeated by the scale, shift your thinking and begin to celebrate all of the things that are changing for the better as you build a healthier lifestyle that will improve the quality of your life for the long run!

 

 

Diet, Health, Healthy Eating, Juicing, Recipes, Weight Loss

Saturday Morning Detox Juice

Saturday mornings I do a kitchen/fridge clean sweep and I had a few fruits and veggies that needed to be eaten or pitched. So I made this juice concoction.

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Recipe:
2 Carrots
6 celery stalks
1 handful of beet greens (I had 3 beets on hand)
2 apples

Let’s just say I was pleasantly surprised by this combo. The only thing j would have added was lemon, but it was sweet, smooth and refreshing, plus has awesome detox benefits.

Happy Saturday!

Beachbody Products, Beachbody Programs, Clean Eating, Diet, Fitness, Health, Healthy Eating, Motivation, Personal Development

3 Day Shakeology Cleanse Results Are In!

photoWell, after my weekend of craziness I came back home 3.5 pounds heavier.  I decided that the only way to get back on track was to be 100% focused on my diet for a few days. I decided to do the 3 Day Shakeology Cleanse, because I know how beneficial ShakeO can be to my health – It’s not just a “protein shake”.  No, it is WAY MORE THAN THAT!

For the past 3 days I’ve been eating 1 Salad/Steamed Veggies, 2 pieces of fruit and drinking 3 glasses of Shakeology  which is packed with vitamins & minerals (I don’t take a multi-vitamin anymore because of it), pre-biotics and pro-biotics (to help keep my digestion in order), antioxidants, phytonutrients, superfoods, supergreens, and superfruits, and a lot of other amazing things. Oh yeah, and protein. So as you can see, this is the real deal.

People asked if I was cranky, groggy, or even hungry during the cleanse and to be honest the answer was no.  Shakeology nourishes your body while it cleanses the body, so you never get those weird side effects.  I actually had the opposite, I had tons of energy (I was also doing Insanity the past 3 days without any problems), felt great, and slept like a baby.  It’s probably because this is one of the only shakes out on the market that is 100% natural with absolutely no artificial ingredients or sweeteners.

The final results:

Day One: 124.6 Pounds

Day Two: 122.6 Pounds

Day Three: 120.6 Pounds

So, I lost 4 pounds so far and I have a feeling that tomorrow when I wake up, I will have dropped another pound or two.  So, the end result is that if you are looking for a way to detox after a crazy weekend or jump start your weight loss or even drop a few pounds for a big event, I totally recommend that 3 Day Shakeology Cleanse.  If you are interested in learning even more about it, you can email me at allisontibbs@beachbodycoach.com or click here to learn more about the Cleanse and how to purchase your kit.

Beachbody Programs, Clean Eating, Diet, Health, Healthy Eating, Recipes

The Ultimate Reset: Day One

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Today kicked off Day One of the Ultimate Reset. I decided to do this 21 cleanse program for one main reason: I wanted my body to be able to keep up with my goals and dreams. Nutrition plays a major role in how our bodies perform, operate and how we feel. This in turn affects how we go through our days, how we feel about ourselves and how we feel about our future. If my body isn’t at it’s best, then I can’t be my best. Over the past 3 years I have improved my fitness levels, I recently finished Insanity with major improvements. However, my eating habits are what is holding me back.

The Ultimate Reset is a 21 program that focuses on eating very clean and supplementing the body with vital components to restore, balance, cleanse, detoxify and reset the body back to its optimal settings.

Day One wasn’t that bad at all. I never felt hungry or undernourished. The recipes are easy to follow and are quite tasty. I plan on eating them even when I’m off the Reset. My favorite was the Creamy Garlic Salad Dressing that I made today for my salad. I wasn’t a fan of spinach and eggs for breakfast, but it kept me full until lunch with no hunger pangs. The supplements were pretty easy to take and I set an alarm for 8am, 12pm, 3pm, and 6pm so I don’t forget. The only supplement that I don’t think that I will ever get used to is the Alkalinize. It has a dark vibrant green color, smells like grass, and tastes like salty wheatgrass mixed with dirt (LOL). So I decided to take that as a shot complete with a lemon wedge to mask the taste. I also held my breath.

All in all, I’m excited for this 21 day program. I think that I will get the results I am looking for (lose at least 5 pounds and drop my body fat by 5%) and hopefully will adopt a new way of eating and fueling my body.

Stay tuned!

Beachbody Products, Beachbody Programs, Clean Eating, Health, Healthy Eating

5 Signs Your Body is Toxic (From Team Beachbody Website)

For the past few weeks, I’ve been doing research on toxins in the body and how they affect us.  That is one reason that I’m going to do The Beachbody Ultimate Reset on June 12th with a few people.  This article was the icing on the cake that got me really excited to commit to The Ultimate Reset.  Read this article below, written by Kim Kash.

5 Signs Your Body is Toxic by Kim Kash

http://www.teambeachbody.com/eat-smart/nutrition-tip/-/ntip/185846758/

Do you sleep 8 hours but wake up groggy? Are you perpetually grumpy? Do you crave sugar? Are you gaining weight even though you’re exercising regularly? Is your cholesterol through the roof even though you think you’re eating right?

If this sounds a typical day for you, your body may be overloaded with toxins. Toxins that are causing you to gain weight, feel fatigued, and crave all the wrong foods. How did this happen?

1. You have a hard time losing weight.
Possible Cause: In modern society, toxic chemicals are everywhere. They’re in the processed food you eat, the plastics you handle, the cigarette smoke you breathe in, and more. Some of these pollutants may trigger disruptions in the body’s endocrine system and this can cause you to gain weight.

Solutions: The harsh truth is that ridding your world of all toxic chemicals and pollutants is nearly impossible. But, you do have some control. Choose to eat more whole foods. Package and reheat your foods in glass instead of plastic. Stop smoking. These solutions do require some effort, but once you start to see the numbers on the scale go down, you’ll feel rewarded for it.

2. You’re always tired.
Possible Causes: Toxic chemicals in the environment and in the foods you eat could be the culprits here too. If you’ve been feeling severe fatigue for more than six months, you could have Chronic Fatigue Syndrome. Other symptoms may include forgetfulness, joint pain, irritability, depression, and achy muscles. Another possible cause for your exhaustion could be mercury poisoning if you eat a lot of fish or shellfish or have mercury fillings in your teeth.

Solutions: Once again, you’re not going to be able to avoid all toxic chemicals, but you can stop smoking, choose glass and other products over plastic, and eat less processed food. If, your doctor determines that you have mercury poisoning, steer clear of fish and shellfish for some time and have any mercury filings replaced with a non-toxic alternative.

3. Your cholesterol is too high.
Possible Causes: If you are overweight or obese, your weight is one cause for your high cholesterol. Obesity can decrease your HDL (good cholesterol) numbers and increase your triglyceride numbers. Triglycerides are particularly dangerous as they can increase your risk of having a heart attack or stroke. If you are in good shape, your high cholesterol may be due to certain medications such as beta-blockers, estrogen, and corticosteroids.

Solutions: To put it simply: lose weight. If that’s not an issue but you can’t ditch the medications that are causing your elevated cholesterol levels, eat foods–such as oatmeal, fish high in omega-3 fatty acids such as salmon and halibut, nuts, and olive oil–that can help you in your battle against those numbers.

4. You crave coffee, sugar, or junk food.
Possible Causes: The foods themselves. When you eat caffeine, sugar, and other unhealthy foods, they often cause your serotonin and/or your sugar levels to spike…and then sink to lower than they were before you ingested that food. Talk about creating an unhealthy cycle!

Solution: Kick your junk food habits. Expect a withdrawal period during which you’ll be cranky, have headaches, and feel fatigued, but this will likely subside within a day or a few days.

5. You’re grumpy.
Possible Causes: Likely, your irritability is caused by a combination of the environmental and food toxins that might be causing your other issues as studies have revealed that chronic exposure to low levels of environmental toxins can lead to depression, anxiety, and mood swings.

Solution: The best way to feel better is to eat better, lose weight, exercise (it boosts the serotonin levels in your brain that help keep you happy), and make smarter decisions when it comes to what chemicals your exposure yourself to.

Admittedly, making major changes to your lifestyle is difficult. But, we also want you to feel healthier and happier. That’s why we recently launched the Beachbody Ultimate Reset. It’s a 21-day program that will help you curb your cravings, lower your cholesterol, feel more well rested, and more. Isn’t it time to stop feeling toxic and start feeling better?