Eve's Health & Fitness

DOB: October 27 CURRENT RESIDENCE: North Eastern Oklahoma OCCUPATION: Certified Group Fitness Instructor HEIGHT:5'1"; WEIGHT:105 lbs.; BF%:14.3% bodyfat FAVORITE BODY PARTS TO TRAIN: Back, abs FAVORITE CHEAT MEAL: Mexican and any dark chocolate CAREER HIGHLIGHT: Featured as a fitness role model in Chad Tackett's Committed|100; Fitness website: https://www.committed100.com/ DESCRIBE MYSELF: Competitive, energetic, persistent, focused, consistent, and driven.

Wednesday, May 27, 2020

Why Your Weight Fluctuates

Why Your Weight Fluctuates

Let’s discuss a number of reasons that lead to the benign, yet frustrating, experience and what you can do about it.

Food and drink supply the body nutrients and calories that influence weight gain, loss or maintenance. Food and drink also have actual mass completely unrelated to calorie count which influences body weight in the short term. If you drink two cups of water (a substance with zero calories) and immediately step on the scale, you will be a pound heavier due to that liquid mass — but it does not mean you have actually gained a pound of fat, muscle or other body tissue. For this reason, it is best to weigh yourself first thing in the morning before consuming anything. However, if you ate a big meal late the night before, the chances are, it isn’t fully digested and will lead to a higher number on the scale.


Another thing that can cause pseudo-weight increase is your fluid balance. Sweat and dehydration can create losses, but water retention from carbohydrates and sodium causes temporary weight gain.
Athletic situations, such as pre-workout or carb-loading, require high carbohydrate intake to load muscles and liver with glycogen to burn while training or in competition. While great for energy availability, each gram of carbohydrates stored requires 2–3 grams of water to go with it. This water will be lost as the carbohydrates are burned off, which is why the gain is only temporary.
Sodium is a mineral responsible for fluid balance and binging on a super salty meal can cause an imbalance in fluid levels between your gut and vasculature, leaving you with a bloated, puffy feeling as the body struggles to regulate fluids. Managing sodium needs can be tricky for athletes, as they vary greatly from person to person based on sodium sweat concentration. Those who sweat heavily and often have crusty, white residue on their skin and clothes after a workout, have daily needs far beyond the suggested intake of 2,300mg/d for the general public.
 Water lossis a big factor in quick weight fluctuations. Many athletes succumb to dehydration during long, hard workouts, especially in hot and humid conditions. Dehydration of 2% body weight that isn’t replenished before weighing in results in a 3-pound ‘loss’ for a 160-pound adult. Weighing yourself before and after workouts can provide you with a sweat rate and allow you to replenish fluids lost more accurately.
Our eating habits change throughout the week. Typically, the week starts off with healthy motivation on Monday and slowly declines as the week goes on to happy hour and take-out over the weekend. Studies have shown this eating cycle is reflected on the scale with the highest weigh-ins being Saturday through Tuesday before decreasing again as your body processes and adjusts for the varying intake. This cycle should be accredited to normal fluctuations and not attributed to true weight gain. If you’d like to reduce this weekly flux, aim to maintain consistent, healthy eating habits all seven days of the week.
Cortisol, the stress hormone can be elevated after workouts and other periods of high physical or mental stress. This hormone increases inflammation in the body which messes with digestion, fluid retention, hunger and metabolism.
Females are more prone to weight fluctuations due to the menstrual cycle. A combination of changes in eating habits and fluid retention causes most women to be at their highest weight on the first day of menstrual flow and lowest at the mid-follicular period. While there isn’t much you can do about the monthly fluctuation of female hormones, you can work to reduce lifestyle stress and general inflammation with relaxation techniques and a high antioxidant diet.
Just as food has mass going in, you also have mass going out. Research suggests you lose about a quarter pound of poop a day. If you are a bit backed up, that can add up when you step on the scale. Fiber helps move food waste through the intestines to be excreted. On-the-go lifestyles, reliance on sport foods, and fear of GI upset during performances can have athletes missing out on the recommended 25–30 grams per day of fiber intake. Aim to maintain regular bowel movements with proper hydration and a fibrous diet high in plant foods.
Weighing yourself each morning allows you to connect the fluctuations on the scale to your eating, workouts, stress, etc … and get an overall better understanding of how your body reacts in a big picture way. However, seeing a constantly changing number can be frustrating and research has documented that constant fluctuations can lead to a negative mindset around weight. If you are looking to gain or lose, keep in mind the day-to-day matters less than the long-term trend.
Consider getting an average weekly weight: Just weigh yourself each morning, write it down and at the end of every week add the seven days of weights up, then divide by seven. Do this all month, and you’ll see if your weight is trending up or down while averaging out those little ups and downs that do not reflect true weight changes.
Contributing Author:  Lori Nedescu, MS RD CSSD
Eve :-)

Wednesday, April 08, 2020

How to Build More Muscle and Burn Fat

Everything You Need to Know About Burning Fat and Building Muscle

You've heard of the "fat-burning zone," an exercise intensity of about 50 to 65 percent of your maximum heart rate, thought to be below the threshold where your body will start burning carbs. It turns out, though, that cranking up the intensity can lead to more fat loss in the end. You want to burn as many calories overall as possible during your workout so that afterward your body will be forced to use fat to help your muscles recover. That's how you get the biggest burn.
Intensity is only part of the equation, however. These six strategies will help you build muscle and torch fat more effectively.
  1. Get moving early. You can blast up to 20 percent more body fat by exercising in the morning. The key: Eat breakfast after your workout, research in the British Journal of Nutrition suggests. "Your body has less glycogen (a.k.a. energy) from carbs if you don't eat, so it will have no choice but to turn to fat," explains Jordan Metzl, M.D., a sports medicine physician in New York City and the author of Running Strong. (And ICYDK, there are even more benefits to morning workouts.)
  2. Sleep more. Aim for at least seven hours a night. Less than that keeps your levels of the stress hormone cortisol elevated, which may sabotage the results of your workout. "Cortisol slows muscle growth," Baar says. It may also cause the body to hold onto fat. "Stress is seen as a threat, so your body begins hoarding fat so it has energy stores, particularly in the abdomen," Olson says. (These science-backed strategies will help you sleep better.)
  3. Follow the 1:3 ruleOne hour, three times a week. People who stuck to that workout schedule for six months experienced a change in their gene expression that encouraged their bodies to remove fat from the blood stream; they also had significantly smaller waists, according to research from Lund University in Sweden. The study authors say the genetic changes may lower the risk of heart disease too.
  4. Push harder. The best way to build lean muscle mass is by lifting weights or doing bodyweight exercises until you're tapped out. (Just one reason why weight lifting will change your life.) When you lift to failure-the point where you physically can't do it any more-all your muscle fibers get the signal that they need to grow. "It could be five reps with a heavy weight or 15 reps with a lighter weight; whatever it takes to get you to failure." And don't worry about bulking up: Women are naturally less muscular than men. If you do feel your muscles are looking bigger than you'd like, though, lift heavier weights, but don't push yourself to failure every time. "This helps your muscles grow stronger without getting as big."
  5. But take it easy sometimes too. Change your routine to let your muscles rest. "Switching from moderate- to high-intensity workouts gives your body different challenges to adapt to and prevents overtraining," says Polly de Mille, an exercise physiologist at the Hospital for Special Surgery in New York City. And recovery is essential: That's when your muscles are able to build themselves back up stronger and your body dips into your fat stores to replenish your drained energy. (Here's your active recovery guide to get the most out of your workout.)
  6. Snack smart post-exercise. Eat a combo of carbs and protein within two hours of your workout. "The carbs replenish glycogen stores, while the amino acids from the protein help repair wear-and-tear on your muscles so you're stronger the next time you exercise," says Douglas Kalman, Ph.D., R.D.N., a sports nutritionist and cofounder of the International Society of Sports Nutrition. Aim for a 2-to-1 ratio of carbs to protein (or if you're exercising for longer than 75 minutes, a 3- or 4-to-1 ratio), like a smoothie with a scoop of protein powder (go for 20 to 40 grams), a quarter-cup of oats, and a banana. (Or one of these healthy post-workout snacks.)
Contributing Author: Kelly Mickle


Eve :-)

Wednesday, February 26, 2020

28-Minute Total-Body Strength Training Workout

How it works: Start by setting your timer for seven minutes and aim to complete the exercises in Circuit 1 as many times as you can before the timer goes off. Once completed, take a 30- to 60-second break. Reset your timer to seven minutes and complete Circuit 2 as many times as you can until your timer goes off. Repeat Circuits 1 and 2 with the allotted rests in between for the full 28-minute workout. (While your goal is to complete each exercise as quickly as possible, remember to maintain proper form.)
Kayla Itsines 28-Minute Workout

Circuit 1

Squat and Press

A. Hold a barbell with palms facing away from body, and plant both feet on the floor slightly wider than shoulder-width apart. Bring the barbell forward and upward into chest. This is the starting position.
B. Looking straight ahead, bend at the hips and knees, ensuring that knees remain in line with toes. Continue bending knees until thighs are parallel with the floor. Ensure that back remains between a 45- to 90-degree angle to hips.
C. Push through heels and extend knees to return to starting position, while also using shoulder and arm muscles to extend elbows and press barbell directly above head. Arms should be in line with ears on either side of head.
D. Bend elbows to lower the barbell into starting position.
Do 12 reps.
Negative Push-Up
A. Place both hands on the floor slightly wider than shoulder-width apart and plant both feet together behind you, resting on balls of feet. This is the starting position.
B. Taking a full 3 seconds, bend elbows and lower torso toward the floor until arms form two 90-degree angles, ensuring that you maintain a straight back and stabilize through abdominals.
C. Taking 1 second, push through chest and extend arms to lift body back to starting position.
Do 10 reps.
X Mountain Climbers
A. Place both hands on the floor shoulder-width apart and both feet together behind you, resting on balls of feet. This is the starting position.
B. Keeping left foot on the floor, bend right knee and bring it into chest and toward left elbow. Extend right leg and return to starting position. Then, keeping right foot on the floor, bend left knee and bring it into chest and toward right elbow. Extend left leg and return to starting position.
C. Continue alternating between right and left. Gradually increase speed, ensuring that the moving leg does not touch the floor.
Do 40 reps (20 per side).
Straight-Leg Jackknife
A. Lie on back with both arms extended above head, holding one dumbbell with both hands. Engage abdominal muscles by drawing belly button in toward spine.
B. Keeping feet together, raise legs off the floor so they form a 90-degree angle with hips. At the same time, bring the dumbbell up toward feet, slowly lifting head, shoulder blades, and torso off the floor.
C. Briefly hold this position and then slowly lower legs and arms until they are both just slightly off the floor.
Do 15 reps.
Circuit 2

Barbell Reverse Lunge

A. Safely place a barbell on shoulders behind head and plant both feet on the floor slightly wider than shoulder-width apart.
B. Carefully take a big step backward with right foot. As you plant foot on the floor, bend both knees to 90 degrees, ensuring that weight is evenly distributed between both legs. If done correctly, front knee should be aligned with ankle and back knee should be hovering just off the floor.
C. Extend both knees and step forward with right foot to return to starting position.
D. Repeat on opposite side, stepping into a reserve lunge with left foot. Continue alternating sides.
Do 20 reps (10 per side)
Upright Row
A. Hold a kettlebell with both hands with palms facing down, and plant both feet on the floor slightly wider than shoulder-width apart. With arms extended, hold the kettlebell directly in front of body. This is the starting position.
B. Using the muscles in shoulders and arms, bend elbows outward and upward to bring kettlebell up to chest. Avoid "shrugging" shoulders by drawing shoulder blades down and back. Extend elbows to return to starting position.
Do 12 reps.
X Plank
A. Place both hands on the floor slightly wider than shoulder-width apart and both feet together behind you, resting on balls of feet. This is the starting position.
B. While maintaining a straight back and stabilizing through abdominals, release right hand and left foot and bring them together directly below torso. Return to starting position.​
C. Repeat using left hand and right foot. Continue alternating between right and left for the specified amount of time.
Do 20 reps (10 per side).
Single-Leg Abs Bike
A. Lie flat on back on a yoga mat with feet extended out in front of you. Bend elbows to place hands behind head. Gently raise both feet, head, and shoulder blades off the floor. This is the starting position.
B. Bend right leg to bring knee into chest. Extend right leg to return to starting position. Complete half of the specified number of reps on one side, and then complete the remaining reps on the other side.​ (Once you have grasped this movement, incorporate a twist with upper body. This can be achieved by meeting the knee with the opposite elbow. For example, as you bring the right knee into the chest, twist upper body over to the right so that it can meet left elbow.)
Do 24 reps (12 per side).
Eve :-)

Wednesday, January 29, 2020

Dumbbell HIIT Workout for Arms and Abs

Grab a set of Heavy Dumbbells and begin...

Dumbbell Inchworm to Row
A. Holding a dumbbell in each hand, from standing, place hands on floor in front of you and slowly walk hands (still grasping weights) out until you reach a high plank position.
B. Row right arm back, then left before walking your hands back to feet to come to standing.
Runner Switch with Press
A. Start in plank position holding dumbbells. Quickly hop right foot outside right hand, leaving left leg extended behind you for a wide mountain climber stance.
B. Leaving left hand on ground, twist torso to right and press right arm, holding dumbbell up to sky.
C. Place hand back to ground, then quickly switch legs bringing left foot outside left hand, twist torso to left and press left arm up.
Dumbbell Burpee and Curl
A. Squat down, knees to chest with dumbbells in each hand on the floor. Jump back with both feet, landing in a high plank position. Perform one push-up.
B. Jump feet forward landing wide outside both hands, then stand.
C. Perform a hammer curl with palms facing in toward body.
Dumbbell Clean and Press
A. Stand with dumbbells in both hands at your sides. Hinge at the hips and bring arms back behind you. Quickly swing them forward and up to chest with palms facing in as you return to standing, squeezing glutes as you do so.
B. With a slight bend in your knees, push through heels as you press dumbbells directly up overhead.
Full-Body Get-Up
A. Lie on your back with knees bent, feet on floor, and the ends of one dumbbell in both hands; arms stretched above head and behind you on floor.
B. In one swift movement, swing arms up overhead and forward passed your knees, push through heels and come to standing with dumbbell at chest level.
C. Press weight up overhead then return to chest before reversing movement, sitting on ground and uncurling spine to return to starting position.
Contributing Author:  Alyssa Sparacino
Eve :-)

Tuesday, January 21, 2020


Woman Doing Crunches
Why is this abs workout different from any other? Simple: This eight-week program has been carefully selected to work your entire midsection, hitting your abs from every angle, three times a week.
Dumbbell Crunch
Works: Upper Abs
  • Lie faceup on the floor with your knees bent, and your feet and lower back on the floor.
  • Grasp the ends of a dumbbell in both hands with your arms extended toward the ceiling.
  • Crunch up contracting your abs to lift your shoulder blades off the floor while keeping your arms straight.
  • Pause, momentarily holding the contraction at the top of the movement before lowering back to start.
Reverse Oblique Crunch
Works: Lower Abs, Obliques
  • Lie faceup on the floor with your hands by your sides, feet up and together, thighs perpendicular to the floor.
  • Contract your lower abs to roll your pelvis upward and raise your hips off the floor.
  • As you pull your legs in, twist your torso and angle both knees toward your right shoulder.
  • Slowly return to start, then repeat, twisting legs to the left side.
Exercise Ball Side Crunch
Works: Obliques
  • Lie with your upper back on an exercise ball, feet shoulder-width apart. Keep your knees bent 90 degrees and lightly place your left hand behind the left side of your head.
  • Slowly crunch your upper body toward your right hip, squeezing at the top for one count before returning to the start position.
  • Complete all reps for one side, then switch sides.
Elbow Plank
Works: Core
  • Lie facedown on the floor. Bend your elbows 90 degrees and curl your toes under you, resting your weight on your forearms and toes. Your body should form a straight line from the top of your head to your heels.
  • As you keep your back straight and pull your abs in tight, hold plank for 30 seconds.
  • Relax, rest for 30 seconds, and repeat.
Exercise Ball Lying Cable Crunch
Works: Upper Abs
  • Sit on an exercise ball facing away from a low-pulley cable with a rope attached to it. Walk your feet forward, then lean back until you’re lying on the ball.
  • Grasp the rope with both hands. Place the insides of your wrists on the sides of your head. Allow weight to hyperextend your lower back against the ball.
  • Keeping your hips stationary, slowly crunch your body upward so elbows travel toward thighs.
  • Pause briefly at the top, then slowly return to start.
Exercise Ball Knee-In
Works: Lower Abs
  • Get into a pushup position, hands on the floor, legs ex­­tended behind you, and feet on the ball.
  • Without rounding your lower back, contract your abs and bend your knees, using your feet to pull the ball toward your chest.
45-Degree Side Bend
Works: Obliques
  • Lie sideways with your right hip flush against a 45-degree back extension bench. Hold a dumbbell in your right hand, with your arm hanging straight down.
  • Slowly bend torso toward floor, then rise up, flexing laterally at your waist.
BOSU Ball Mountain Climber
Works: Core
  • Place your forearms on a Bosu ball and extend your legs behind you, with the balls of your feet on the floor.
  • Brace your abs and pull your right knee toward your chest. The ball of your left foot should be resting on the floor.
  • Keeping your core tight, quickly switch feet so that your right leg is now extended and your left leg is drawn into your chest.
  • Continue alternating legs for up to 60 seconds.
Hanging Leg Raise
Works: Lower Abs
  • Grasp a pullup bar with an overhand, shoulder-width grip, arms fully extended and legs hanging straight down toward the floor.
  • Keeping your legs straight, bring them up in front of you until your legs are just above parallel to the floor.
  • Pause at the top of the movement for a moment, then reverse the motion, slowly lowering your legs back to start.
Medicine Ball Stand-Up
Works: Upper & Lower Abs
  • Lie faceup with your knees bent and your feet and lower back flat on the floor.
  • Hold a medicine ball with arms extended toward the ceiling.
  • Contract your abs to curl up explosively, bringing your shoulders and upper back off the floor. Push through your heels to stand up fully.
  • Slowly lower back to start.
Medicine Ball Windshield Wiper
Works: Obliques
  • Lie faceup with feet and lower back on the floor. Place a medicine ball between your feet. Extend your arms out to the sides in a T position. Lift both legs perpendicular to the floor.
  • In a slow and controlled manner, rotate your hips so that your legs move from left to right, in a “windshield wiper” motion.
Rotating Superwoman
Works: Core
  • Lie faceup on the floor, arms extended toward the wall behind you and your legs straight.
  • Engage your core and raise your shoulders and legs about six inches off the floor.
  • Hold for 30 seconds, then keeping your arms and legs raised off the floor, roll over onto your stomach.
  • Hold for 30 seconds.
Cable Crunch
Works: Upper Abs
  • Hook a rope attachment to a high-pulley cable and grasp the handles, holding them near the sides of your head.
  • Get on your knees and tilt forward at your hips 30-45 degrees, keeping your thighs perpendicular to the floor.
  • With your head neutral and upper body rigid, contract your abs, bringing your face toward the floor.
  • Stop just short of the floor, squeeze abs momentarily, then slowly return to start.
Exercise Ball Pike
Works: Lower Abs
  • Get into a pushup position, hands shoulder-width apart on floor, legs extended behind you with feet on ball.
  • Keeping your legs straight, bend your hips and try to pull your feet toward your chest, rolling ball forward.
  • Pause, then slowly return to start position.
Exercise Ball Plank Hold
Works: Core
  • Place your forearms on an exercise ball and extend your legs behind you, with your balls of your feet on floor.
  • Keep your abs contracted and your back straight, with your body forming a straight line from head to toe.
  • Hold position for 30 seconds, rest, and repeat.
Twisting Medicine Ball Toss
Works: Upper Abs, Obliques
  • Sit on the floor with your left side a few feet from a wall, holding a medicine ball with both hands in front of your chest, knees bent, and feet on the floor.
  • Turn your torso to the left and throw the ball against the wall. Catch it in both hands and twist your body to the right, slowly lowering your torso toward the floor as you go.
  • Allow the ball to touch the floor briefly, then toss ball across your body toward the wall again.
  • Repeat for reps, then switch sides.
Contributing Author:  BY 

Eve :-)

Sunday, January 19, 2020

How to Slow Down Aging Skin in Three Steps


Two influences come into play with skin aging: extrinsic (outside) forces, like UV damage, and intrinsic causes, which are dictated by our DNA.

We know we can control damage from factors like sun exposure (with sunscreen and other protection), but science is discovering that we also have power over internal triggers-much more than we realized. So, yep, you can actually slow down the aging of your skin. The food you eat, the supplements you take, the lifestyle you follow, and even some things you put on your skin can shift your genes to interpret (or "express") the information coded in your DNA in a way that actually slows aging. (Related: 5 Legit Ways to Slow Down Your Body's Aging Process)
You can influence the way your body induces production of a protein or a gene product by affecting the communication among those genes. For example, after a day outdoors, the body may ask, How much protein should I make to counteract damaging UV exposure? We can sway the answer to that question.  These strategies do just that.
1. Eat Skin-Friendly Food
The body's strongest accelerator of intrinsic aging is probably inflammation, says Nicholas Perricone, M.D., a dermatologist in New York City. "But if your diet specifically combats that factor, you can counteract the damage."
The reason: Consuming anti-inflammatory foods lets genes focus on the processes they've been programmed for-like collagen production-rather than exerting all their energy fighting inflammation. To reduce inflammation and slow down the aging of your skin, up your intake of olive oil; fatty fish like salmon and tuna; fruit and vegetables like strawberries, blueberries, spinach, watercress, and kale; and nuts like almonds and walnuts-and avoid processed meats, fried foods, and refined carbohydrates. (Of course, this doesn't take into account individual sensitivities that may cause inflammation. If you have a food sensitivity to walnuts, for example, then eating those can make your skin worse, not better.)
Focus on antioxidants too (vitamins C, E, and A, resveratrol, and CoQ10). Antioxidants may influence your genes positively because they combat free radicals that trigger inflammation. There is no recommended daily allowance of skin-protecting antioxidants, though Dr. Marmur says "eating [five or more servings a day of] fruits and vegetables in a spectrum of colors will ensure you are getting a variety." You can also find these nutrients in nuts, fish, red wine, and flaxseeds. (Related: Groundbreaking New Beauty Formulas for Glowing Skin)

2. Try Supplements

Elevated cortisol levels caused by chronic stress can "damage collagen, exacerbate acne, and trigger inflammation," says Whitney Bowe, M.D., a dermatologist in New York City and the author of The Beauty of Dirty Skin. Nixing chronic stress not only makes your life more enjoyable but also helps slow the aging of your skin. There are myriad ways to lower stress, including yoga, sleep, therapy, and even herbal adaptogens, which you can apply topically or take orally. Dr. Bowe stirs some into her coffee. Adaptogen herbs come from plants like ashwagandha, reishi mushrooms, Rhodiola, ginseng, wild indigo, and holy basil, and they may be considered gene regulators because they help reduce cortisol. Moon Juice Beauty Dust ($38, sephora.com) is consumable, while Marmur Metamorphosis ($85-$495, marmurmetamorphosis.com ) is a trio of topical serums. Another skin-gene-friendly nutrient is ingestible collagen. "After age 30, we start to lose 1 to 2 percent of our collagen each year," Dr. Bowe says. Taking a daily collagen supplement may help replace what we lose. (Related: Should You Be Adding Collagen to Your Diet?)
It might also encourage and support the genes that turn on or increase collagen production. Try Vital Proteins' collagen ($52, amazon.com). "Collagen synthesis requires vitamin C, so accompany your collagen powder with a dose of vitamin C either orally or topically," Dr. Bowe says. Try Dermalogica BioLumin-C Serum ($87, ulta.com).

3. Use Creams that Affect Genes

New topical formulas can support the communication among your stem cells and keep gene activity robust. Augustinus Bader, a professor of applied stem cell biology and cell technology at the University of Leipzig in Germany, developed a hydrogel for burn victims that healed their wounds without skin grafts. How? A burn cuts off communication among healthy skin stem cells, inhibiting healing. Bader's patented gel reconnects those severed lines, enabling the body to repair itself.
And aging, it seems, is a bit like enduring a long, slow burn. It doesn't happen overnight, but Bader says "communication between stem cells breaks down over time," causing genes once responsible for key processes like collagen production to simply switch off. Bader infused his hydrogel technology-a cocktail of peptides, lipids, and amino acids-into an antiaging cream that keeps your skin smoother, firmer, and plumper for longer. HydroPeptide Nimni Cream ($220, dermstore.com) aims to switch on the genes for collagen production. Augustinus Bader The Cream ($265, augustinusbader.com) has peptides, lipids, and amino acids to support our skin's stem cells. Neova DNA Total Repair ($89, amazon.com) uses enzymes to help skin repair itself. (Related: The Best Anti-Aging Tips for Better Skin)
Contributing author:  Genevieve Monsma

Eve :-)

Monday, January 06, 2020

This 30-Day Clean-ish Eating Challenge Will Reset Your Diet for the New Year

This plan is easy, tasty, and (gasp!) doesn't take all the fun out of eating.

I believe that this will set you up for success during this month, so you'll get on track to crush any goal you set this year—feel better, lose weight, get strong. Plus it'll help you turn healthy eating into a lifestyle that you can happily manage (keyword: happily).

Here's how to get started: Before you jump in, get acquainted with the "rules" of clean eating. The goal is to eat more whole foods you recognize and no processed junk you don't. That means no to frozen dinners and yes to fresh produce. Every day, we'll help walk you through the process with easy-to-understand tips like things to cut out entirely and how to cook more healthy, fresh meals. You'll find some great examples to help in the video above—an entire day's worth of meals, from breakfast to dessert, that fall into the clean-ish eating agenda. I'm also giving you an "ish" day (NOT a cheat day) every week that allows you to rebel a little. So, head to the grocery store to stock up on everything you'll need to eat clean-ish for the next 30 days, find some sample meal and snack ideas here—and get ready to feel great, sleep better, have clearer skin and less bloating, and a body and mind that are prepared for the best year ever.

Cheers and Happy Clean-ish Eating,

Eve :)

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