Detox to feel and look great

30 D A Y. D E T O X

Summer is on it’s way! The Majority of us go into panic mode, we leap onto some crazy crash diet that may or may not work… then we pile the weight back on straight after our holiday. I’m a firm believer in a healthy lifestyle and this is about making the right choices. Healthy living doesn’t have to be complicated. It all starts with making a few small changes in your daily habits and routine to give you more energy, feel happier in your own skin and of course look great ON THE BEACH & feel fabulous in your swimwear!

This isn’t your typical juice cleanse, it’s not a quick fix… it’s all about changing small things for 30 days to help create healthy habits & a healthy lifestyle.

So …..What changes can we make for 30 days?

– Cut Refined sugar, Alcohol & (caffeine)
– Remove dairy
– Remove Wheat
– Remove processed foods
– Eat regular healthy meals throughout the day
– Eat the rainbow (vegetables)
– Plan and prepare your meals
– Eat the correct portions
– Be more active
– Stay hydrated
– Sleep well
– Track your work & Set goals
– Find replacements

Healthy snack ideas: E N E R Y. B A L L S

* 10 MEDJOOL DATES
* 1 CUP PF ROLLED OATS
* 2 SCOOPS OF VANILLA PROTEIN
* 2 TABLE SPOONS OF ALMOND BUTTER
* SPLASH OF WATER

NUTRITION

Diet is 80% and exercise is 20%: Therefore we need to be aware what we put in our bodies!!

REMOVE & REPLACE

Remove Dairy:
Milk
Cheese
Yogurt
Butter

Replace with :
Almond/oat/coconut milk
Vegan cheese(or cut)
Coconut yogurt
Coconut oil Top tip!
* USE oat milk in tea and coffee called – Oatley (black and white packaging) It keeps it creamy.

Remove Wheat/Gluten
White Pasta
White rice
Bread
Cereal

Replace with:
Brown rice
Quinoa
Brown pasta
Sourdough bread Top tip!
*EAT your carbohydrates before and after your work out

Remove processed foods
Boxed and package food
Pre manufactured food
Fast food
Frozen dinners

Replace with:
Locally grown, fruits and veg
Free range, grass fed, hormone free meats.

Top tip!
*PREPARE your food for the week, cook in bulk to help you stay away from bad food and sugary snacks.

EXERCISE:

On the 30 day plan we advice individuals to be active 4-5 days a week, even if it’s just a walk with the dog, playing tennis, gym session or a 10-15 min HIIT work out in your back garden. (High intensity interval training). Being active releases hormones called Endorphins, which are hormones that make you feel good. When the body feels good, this helps you make the right healthy choices. ESPECIALLY when deciding what to eat, therefore it puts you in a great mood, gives the body more energy & makes you feel like you can conquer the world!

DETOX PLAN. 30 days to healthy living

I Have put together an exercise & nutritional program that makes the 30 day detox fit in and around your busy schedule. Giving you meal ideas, work out plans top tips that keep the 30 days interesting, achievable & affordable! If you would like to find out more, get in touch.

Esther
Reformer Pilates Instructor and Personal Trainer
Esther-Marie-fitness@outlook.com
07714995804

All services are provided by instructors on a self-employed basis.

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