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8 Week Transformation Challenge

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DETOX - Week 1

Anyone feeling the urge to purge?

Over the years I have come across so many different types of detox methods, some I actually gave a try, however it usually resulted in having to choke bad some horrible texture or flavored ingredients. Some in my opinion seemed dangerous. When done correctly, detoxing and cleansing the body resets the body and gives it a fresh start by removing excess waste that has accumulated in the colon. Many people are carrying an extra 7 to 10 pounds of bloat (waste) without realizing it! Holding onto this accumulated waste not only causes a person to feel bloated and sluggish, it also releases toxins into the body causing inflammation. (causing pain and discomfort)

There are many detoxes available, all promising results. Many products will assist in eliminating waste but at what cost to your body? Detoxes and cleanses seriously prohibiting food may empty the colon but also put unnecessary stress on the body creating inflammation that otherwise would be minimized or even avoided if done correctly. In addition not eating for days effect your mood, energy, productivity and puts the body into starvation mode so that when food is re-introduced instead of metabolizing it, and using it, the body will go into storage mode to make up for being deprived. When the body stores food, it stores fat. Visceral, or Belly fat, to be precise. So for anyone considering doing some “spring cleaning” look for something that;

  1. allows food and encourages eating small balanced meals comprised of clean high quality food every 3 hours to keep your blood sugar stabilized,
  2. Insists on increased water intake
  3. Suggests light exercise only in an effort to avoid creating inflammation during the detox.

IGNITE - Weeks 2-8 Burn/Sculpt/Restore

the Ignite Phase you will still “cut” bloating foods, eating “clean” foods & drinking plenty of H2O. You’ll just be adding some additional foods, exercise and swapping a few supplements to raise the level of your plan and truly Ignite your metabolism into a fat burning machine!

Step 1 – BURN:

  • You “Burn” the belly fat by adding a metabolism boost, a 6th meal & some high quality carbs

Step 2 – SCULPT

  • You “Sculpt” your body by activating your engine with cardio & strength training

Step 3 – RESTORE

  • You “Restore” your digestive system with pro biotics

Are you ready to expand your knowledge around food and nutrition to create a positive, permanent change in your health? Why not start with an 8 week transformation challenge?

Fitness and nutrition expert Mark MacDonald, founder of Venice Nutrition, author of the New York Times Best Seller, Body Confidence, CNN's fitness & nutrition expert, featured on Dr. Oz last year and most recently is being featured weekly on HLN with Mike Galanos, created this 8 week 3 phase program; Detox/Thrive/Ignite. It was developed by Mark and sets each individual up to achieve his/her fitness and nutrition goals quickly, yet safely. Whether the goal is weight loss, weight gain, a decrease in body fat percentage, more energy, or simply learning how to make better choices. All goals can be achieved. I'm excited to share this information because it is my goal to always share current up to date safe information to help more people make healthy choices.

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Why Do Diets Fail?

Think of your body as a car. You need to re-fuel it with gasoline in order to keep it running. Well your body's fuel source is glucose. (SUGAR) Your entire nervous system in run on glucose and when you skip a meal or cut calories in order to lose weight you will find yourself in a vicious yo-yo cycle. Your body is always adjusting to maintain a balanced state called "homeostasis" and when you cut calories or carbohydrates your blood sugar drops, your pancreas releases a hormone called glucagon to stabilize your blood sugar and your body starts to burn muscle. (it's only other glucose source) Subsequently the cravings then set in and you over-eat because you have not provided your body with the nutrition it needs to function optimally. When you overeat your liver over-releases insulin in an attempt to stabilize your blood sugar, your blood sugar spikes and your body goes into fat storing mode. This is a vicious cycle many people find themselves in. As the cycle continues and you burn muscle and store fat you find yourself in a worse position than you started!

It's your choice to do something different!

A New Way of Thinking about "Diet"

I don't like to use the work "diet" too much because of the negative effect it has on most people. however your daily nutrition or meal plans are your "diet"

I encourage you to shift your mindset and embrace a new way of thinking about food and "diet".

Let's go back to the basics:

Every move you make, every breath you take comes from an energy source called ATP and it comes from glucose. (your fuel for your body) So think of a baby - when a baby is born they eat every 3 hours a balance of protein, fats and carbohydrates, (in breast milk or formula) they eat when the are hungry, stop when they are satisfied. WHY is that?

They eat that way because that's the way the body was meant to be fed, going back to the root of physiology, that is the way your body creates it's energy source called ATP. So if you maintain your blood sugar by eating in 3's - a balance of protein, fats, and carbohydrates, every 3 hours, from within an hour of waking to within an hour of going to sleep, you will maintain your blood sugar. Maintaining your blood sugar will will create hormonal balance inside your body will allow your body to release stored body fat into your blood and you burn it up in your muscle. Maintaining your blood sugar will give you the results you strive for and you will look and feel your very best! To learn more visit


Look Down at your Plate!


Where do I Start?

A simple way to start is to look down at your plate and split your plate into 3 sections. Ask yourself;

Where's my protein?
Where's my fat?
Where's my Carbohydrate?

Your plate should contain 1/3 protein, 1/3 fat, 1/3 carbohydrates for every meal, and the key is to eat up to 6 meals a day. The first week will be the week of adjustment and the most difficult for most people. Some individuals who generally have a previous lifestyle of skipping meals, like breakfast, will struggle with eating so much food.

TIP: If it's been 3-4 hours since your last meal and you don't feel hungry enough to eat a small meal, then eat a 1/2 meal.

It is very important that you eat until your SATISFIED, NOT until your full. (like a newborn baby)

Eating a balance of protein, fat's and carbohydrates in every meal within an hour of waking, and for every 3-4 hours, until an hour before you go to bed WILL stabilize your blood sugar throughout the day and create balance called "homeostasis". This will create hormonal balance internally which in turn will help reduce stress, allow your body to reduce any existing inflammation. (Which will result in eliminating aches and pains that result from that inflammation) and also release stored fat into your bloodstream allowing you to burn it up in your muscle through regular exercise. Maintaining stabilize blood sugar on a regular daily basis will result you to sleep better, manage your stress, lose weight and increase energy! You will look and feel your very best!

Implementing this eating structure WILL kick start your metabolism within the first week, your body will tell you when 3-4 hours comes around and you will never skip a meal again because you will feel horrible. Your health starts from within!


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