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New Year’s resolutions bring out a ton of different detoxes, cleanses and weight loss programs, but you don’t have to spend a small fortune to cleanse the holiday fun away!

Here’s the secret…your body knows how to detoxify just fine. It just needs a little help sometimes.

I go back and forth even using the word “detox” because it brings up so many gimmicky products on the market that I do NOT recommend. But I am a fan of encouraging your body’s natural detox pathways (and I am a fan of B shots for many other reasons than just detox support).

The fact is there is a lot you can do in your everyday life to support natural detoxification without spending an extra penny.

I’ve never been a fan of juicing or fasting (without medical supervision). Major blood sugar issues can occur when people are drinking juice without any fiber, fat or protein to help with the blood sugar spike. Drinking juice is similar to drinking soda from your blood sugar’s point of view (especially if you’re diabetic), so this is not something I recommend unless we are doing something therapeutic to aid in a particular condition where fasting has been proven to be effective.

Also, many industrial toxins are stored in fat. So if you start doing something extreme, like going on a liquid diet or severely restricting calories for several days, you are triggering rapid weight loss and mobilizing toxins in fat cells, thereby releasing all those toxins INTO your system. Isn’t that what we’re trying to avoid? This can cause some major health issues, especially for people taking lots of medications.

Cleansing with diet and lifestyle , however, is much easier and safer to do.

There are all types of cleansing protocols out there, each touting their own particular secret weapon. But unfortunately, like many things, a lot of them are all hype.

Remember, there is no magic pill. So just be careful with all the marketing out there and use your common sense. Our bodies are smart. They know exactly what to do if you give them the right environment to do it in.

So, how can you support your body’s natural detoxification process without buying into a gimmicky piece of equipment or series of juices or pills?

1. Eat a clean diet .

This is the best thing you can do to promote effective detoxification. Why would you eat processed or chemical-laden food if you want to “detox?” Cut out all processed foods (including processed sugars), gluten (wheat, spelt, barely and rye), soy, cow dairy except for grass-fed butter or ghee (no, this does NOT include eggs even though they are in the dairy section), fried foods, alcohol (and other recreational drugs) and pretty much anything that comes from a package or a drive-thru window. A lot of people love the Whole30 program to cleanse and reboot healthy eating habits and I think that is a great place to start. The best part of cleaning up your diet for 30+ days is that when you start reintroducing the foods you cut out, you may notice that it causes a reaction. For example, gluten may suddenly make you tired or dairy may exacerbate your eczema. This is called an elimination diet and it is a great way to find out if you have any food allergies or sensitivities. Another secret…if you eat like this 80-90% of the time in general, you likely won’t need to ever do a detox!

2. Drink plenty of water .

Water not only hydrates us, but it helps us pee and poop, to put it delicately. Those are two of the best detox functions our body provides for us so take advantage of them! If you are not pooping at least once per day, you are not detoxing properly and diet change and water intake is often the only change needed (obviously use caution if you have a condition requiring you to limit your water intake).

3. Move daily .

Movement is essential for proper detox metabolism. You don’t have to go over the top and get a gym membership or have fancy home equipment. Walking is really all you need! Walking in combination with deep breathing helps us go from “fight or flight” to “rest and digest,” which helps us poop and absorb key nutrients from our food that is needed to metabolize and eliminate toxins. Yoga, light stretching, qi gong and tai chi are all great as well, and aerobic exercise is also helpful because it should get us sweating, which is another important way our bodies naturally detoxify.

4. Meditation .

Meditation is a detox for the mind and if you haven’t noticed, mind and body are indeed connected. You can’t have a healthy body with a toxic mind. Meditation and mindfulness can help reduce stress, which can significantly affect your health by reducing inflammation thereby improving detoxification and elimination pathways.

5. Deep Breathing .

Our lungs are actually a significant emunctory (an organ that promotes elimination). Just as the skin helps us detox by sweating, our lungs help us detox by filtering out toxins we breathe in and blowing out toxins we need to eliminate. So deep breathing can significantly support your body’s natural detox pathways…and it’s FREE!

Can B shots and teas and hydrotherapy and saunas and colonics and a whole host of other things help us “detox?” Sure (who doesn’t want to sit in a warm sauna in the middle of winter??). But you don’t have to do those things to help your body eliminate properly.

You can take all the pills and shakes and liver cleanses you want, but if you don’t lead a clean lifestyle, all your doing is stressing out and confusing your body.

By doing the basic 5 things outlined above, you are preventing the need to detox by supporting your body’s natural detoxification pathways and making it a little easier for your system to take care of itself. And it’s all at no additional cost!

Disclaimer: This article is for general wellness education only and is not meant to take the place of medical advice from your healthcare provider. Always discuss any diet or lifestyle changes with your doctor before attempting them yourself.

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The hardest part of my job as a Nutritional Therapist is to explain to people that it’s not just their eating habits they have to change but they have to be conscious of supporting their organs during this transition. Its as if I am speaking a foreign language, something that needs subtitles to completely understand.

Going Paleo is an amazing transition into a lifestyle change. You see your body change almost instantly, you feel great, and your newfound energy is intoxicating. The only caveat is that some of your organs may only be operating at half mast.

If you have been eating sweets and starches for a long time you may have severe Hypochlorhydria (a deficiency in hydrochloric acid) a gastric juice that is unequivocally the most important line of defense in the stomach for protein and carbohydrate breakdown.

If you have been eating a low-fat, vegetarien, or vegan diet you may have a lazy gallbladder that causes low bile production or duct issues (inadequate fat breakdown). It’s entirely possible that in your youth you may have congested or toxified your liver making it difficult to properly detox and achieve Ketosis (the process in which the body uses its own fat for energy).

There are a myriad of issues or possible occurrences that may inhibit you from truly enjoying the Paleo diet. So let’s discuss the ways to remedy and give those fabulously hard working organs some support!

Step #1 – Relax

relaxation for anxiety

As Americans we tend to get a little busy, okay, a lot busy. We prioritize everything and take on way more than we can handle. When this happens we generally are rushed through our meals. We maybe eat in our cars, or while walking to the next meeting, in between clients with no time to breathe.

I know this because this was my life and finding that work life balance is the first step to having vital organs. If we are not in a parasympathetic state we are releasing too much cortisol and therefore the body is wired for stress. Unless we take a moment to breathe and relax, the food we are about to eat won’t properly digest, causing gas, bloating, and later, diarrhea. See where I’m going with this?

Step #2 – Chew your food

Recently we have unlearned the proper way to chew. If we don’t chew our food into a bolus (ball of mush) we have already put a kink into the process. The stomach has to work extra hard to break the food down, and possibly, if you have insufficient HCL, it wont get broken down and will rot in your stomach. If whole foods are passed into the duodenum or small intestine they will putrefy and release gasses, causing discomfort and possibly lead to intestinal disorders like diverticulitis, colitis, ulcers, leaky gut, the list goes on.

Step #3 – Prepare your body

It doesn’t matter if you do or don’t suffer from any of the following I have already talked about because you can take the necessary precautions either way. Supporting your liver is easy; drink a glass of lemon water first thing every morning, if you need extra help have some dandelion root tea before bed every night to help with liver congestion.

Eat foods rich in Zinc like artichoke or drink Apple Cider Vinegar before and during meals to stimulate the production of HCL and breakdown your proteins and nutrient dense carbohydrates (vegetables). Eating beets or drinking fresh beet juice thins the bile out and is a super supporter of your gallbladder.

If you can’t stomach beets they have even made beet supplements to help to stimulate proper bile production. Also, drinking Kombucha is an amazing way to populate good gut bacteria to help with lacking digestion just in case the first few steps weren’t enough.

These are all natural and healthy ways to support your organs when switching to a Paleo diet . Making such a drastic transition may seem great at first but can be stressful on the body so giving it the adequate love it needs is a great priority to think about. Some of you reading this have done these in the past but may have just needed a little reminder. So as I leave you today with a bit more information on organ protection, remember, cut some time out of your life to give your organs a little love!

Spicy food.

There’s not much middle ground when it comes to spicy food; you either like it or you don’t. There are a few exceptions, such as turmeric. It is a mild enough spice that when combined with others creates an amazing flavor without additional heat, but did you know it also has amazing health benefits? For people without related autoimmune diseases or allergies, these can be great additions to an already healthy and nutrient dense diet.

In this article, I hope to accomplish two things. First, I am going to introduce you to flavors and spices that you can add to your diet no matter what level of heat you can handle. Second, I am going to help you decide whether adding spicy foods, such as turmeric or cayenne, back into your diet is something you should consider.

If you have never been one for spicy foods or just want a couple spices that are good for you and flavorful, make sure you have a good supply of turmeric, paprika, ginger, and cayenne.

Turmeric is one of the most amazing spices in any kitchen arsenal. It has shown potential to help with diseases such as Alzheimer’s and other forms of Dementia. It also carries potent anti-inflammatory effects , so it can assist with inflammation you may be experiencing as well. There are also many other benefits associated with Turmeric.

The vitamin A content in a tablespoon of Paprika is more than 100% of the daily intake requirement. Vitamin A is believed to improve eyesight.

Ginger has been a well known spice for many things. Many people swear it helps calm their stomach and even speed up recovery when ill. It is also great for pain relief from arthritis, sore muscles, menstrual cramps, and bronchitis, and it is even used for pain in the chest, lower back, and stomach.

Finally, one of Cayenne peppers lesser known health benefits is the fact that it is great to relieve pain as a topical agent. If you mix a tablespoon cayenne pepper with one cup of coconut oil, it makes a great topical pain reliever, as well as a ready made spicy oil to cook in.

If you’re like me, you find those previous spices great for everyday cooking, but what I really crave when I want spicy foods is typically jalapeños , Serrano peppers (typically as a sauce), or some smoky Chipotle peppers . The Capsaicin in these peppers are amazing antioxidants, and as you move up the scale in heat, known as the scoville scale , the more antioxidants are in the pepper. Remember when you were a kid and you had to drink a whole glass of that sugar filled lemon juice to get a daily serving of vitamin C?

A single Jalapeño has more than your daily requirement of vitamin C. As you begin to scale into these peppers, you gain additional benefits pertaining to weight loss, as the Capsaicinoids are known to stimulate the metabolism, and there is a greater benefit when you “go hotter.”

For instance, a Serrano pepper is said to be approximately five times hotter than a Jalapeño. While many of the health benefits are similar, the main benefit the Serrano has over the Jalapeño is a boosted stimulus for your metabolism. These peppers are also being linked to insulin sensitivity, which helps combat type 2 diabetes by stimulating consistent fat oxidation, instead of fat storage, turning fat into fuel for the body , very similar to what the Paleo diet does.

The final point towards spicy foods that I would like to share with you is in the form of an experiment I performed. Prior to writing this guest post, I performed a 7 day caffeine fast. Instead of coffee or tea, I drank water, and for energy I utilized peppers and sauces with a higher scoville rating, such as eating pickles that had been pickled with Habaneros and a Ghost pepper seasoning salt.

I found that my midday fatigue had subsided, and I was actually gaining even more energy in the early evening after everything within my day was coming to a close. I successfully replaced caffeine with Jalapeño peppers, Habanero peppers, and Ghost peppers.

So, as you can see, there are various degrees of heat that you can encounter, and many of the benefits are shared between the varying levels with some scaling with the heat. The primary question you should ask yourself when considering the addition of spicy foods back into your diet is “did I do this for autoimmune reasons?”

If the answer is yes, this may be something to do lightly. If you add turmeric and some milder paprika to your diet, you will see amazing health benefits from even these flavorful additions. If you made the change to the Paleo lifestyle for health or fitness you may want to consider being someone who adds Jalapeño peppers, Serrano peppers, or maybe even the Habanero pepper to their diet.

As a naturopathic doctor, I focus on the whole person, not just the symptoms or diagnosed illness. Every person who comes into my practice has one thing in common: inflammation. Inflammation is present in every illness – some causes we can control and some we cannot without medical intervention. But wouldn’t you like to reduce it as much as possible or even PREVENT it? Here’s the good news: you can.

Since the Industrial Revolution, we are exposed to a lot more toxins than our ancestors. We can’t always control the quality of the air we breathe, or even sometimes the water we drink, but we can control what we eat which can have a huge overall effect on our body’s level of inflammation. So today, I would like to talk about 5 things you can do to reduce your inflammation through diet:

1. Find and eliminate food sensitivities.

Food allergies and food sensitivities are very different. Allergies you would likely know of by now and can cause very serious reactions. Sensitivities however can cause more vague symptoms that you don’t necessarily recognize right away, but over time, can cause a lot of inflammation that can amplify symptoms from other illnesses. Blood testing can be done, but they aren’t as accurate as it really depends on the state of your immune system and when you ate the food(s) in question.

Therefore, the best way to find your food sensitivities is to do an elimination diet. Eliminating the foods in question (most commonly gluten, cow dairy, soy, eggs, peanuts, tree nuts, fish and shellfish) for 8 weeks gives your body a chance to recover from chronic inflammation. You may not even notice much of a change in your health during the actual elimination.

However, after you re-introduce those foods after 8 weeks, one at a time, every 3 days (as it can take up to 3 days for symptoms to show up), you may notice some really obvious symptoms that were hard to identify before.

The most common reactions are fatigue, tummy upset (cramping, bloating, gas, constipation or diarrhea), skin rashes (eczema or even hives), brain fog, increase in mucus production or sinus irritation and even joint pain. By identifying and eliminating those foods from your diet long-term, you are significantly reducing your levels of inflammation and helping to reduce the severity of symptoms from other causes.

2. Eat dark, leafy greens.

Dark, leafy greens like kale, chard, spinach and even Romaine lettuce are a great source of vitamins, minerals and fiber and can even help reduce cholesterol. Greens are also a source of calcium, a common worry for people eliminating dairy, and are high in vitamin K, which significantly aids in calcium regulation and bone density. and your body’s natural detox pathways so they can function effectively, helping to eliminate unwanted toxins and inflammation. Plus, they’re super yummy and you can literally put them in anything from soups to smoothies.

3. Don’t fear the fat.

There’s been a LOT of confusion around fat over the years and I am so pleased that it has now been proven in conventional media and research that fat is not the enemy! Good fats from nuts, seeds, avocados, coconut, fish and even grass-fed meat and butter can be very anti-inflammatory and yes, they can even help you lose weight. “Fat-free” and “non-fat” products tend to include high fructose corn syrup or sugar in the top 3 ingredients to make them taste better, which brings me to number 4…

4. Eliminate sugar as much as possible.

By sugar I mean the white stuff. Or the syrups, or the nectars, or the brown stuff for those thinking “organic” or “raw” sugar is better. Sugar is sugar. Yes, there are natural sugars in fruits and veggies and the more sugary options should be used in moderation too (bananas, dates, dried fruits).

But sugar causes a LOT of inflammation in the body and can even suppress your immune system for hours – not something you want when you’re sick or trying to avoid getting sick, right? So eliminating sugar as much as possible can significantly reduce you inflammatory load and can help reduce your risk of diabetes, fatty liver, heart disease, cancer and more.

5. Pay attention to your fluids.

This is a big one and often goes overlooked. You can really make a huge difference in your health by what you drink. In my practice and in my social circles, it can be hard to find people who regularly drink enough water. Clean, filtered water should be the main drink for everyone – yes, even kids.

So many people suffer from chronic dehydration that can cause a slew of issues over time including headaches, kidney/urinary symptoms and more. Sodas and fruit juice can be 140 calories per can of pure sugar. Coffee drinks can have over 500 calories in one drink!

And coffee substitutes or energy drinks can be just as bad. Alcohol is also pure sugar to your bloodstream and can pack a punch sugar/calorie-wise, depending on the type and amount consumed. I can’t tell you how many people tell me they can’t lose weight even though they eat well and it turns out they are drinking 1000 calories or more a day.

I’m not saying (black) coffee or (red) wine is bad for you once a day – but I am recommending you look at all aspects of what you put into your body when you are struggling with inflammation, illness or weight. The culprit may not be (just) the foods, but the drinks.

It really does matter what we put into our bodies. It can have a huge effect on how you feel regardless if you are struggling with chronic illness(es). Prevention is key. If you start practicing now, hopefully you will not have to ever struggle with chronic illness. If you are currently chronically ill, discuss this with your doc and commit to this for 3 months and I guarantee you will feel better. Save the money you are spending on supplements and multivitamins and invest that money into your diet. You can’t erase all the effects of a bad diet with a pill, but you can significantly change your health and prevent illness with a healthy diet. Reducing inflammation through diet can lead to increased energy, reduced tummy troubles, sleeping well and much more – who doesn’t want that? But it does take work for those who aren’t used to it. Luckily, we are in a time where people are waking up and realizing we are what we put in and on our bodies. We’ve got so many great resources now, including Paleo Demystified, where you can access recipes , meal plans and even grocery lists. The power is in your hands and there are millions out there ready to support you!

Disclaimer: This article is for general wellness education only and is not meant to take the place of medical advice from your healthcare provider. Always discuss any diet changes with your doctor before attempting them yourself.

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I am sure you are aware that sitting for long periods of time is probably the not the best thing for your health and wellness.

But what exactly is it that makes it so terrible, and how big of a deal is it really?

Let’s start with your musculo-skeletal structure. When you are sedentary and seated for long periods of time there is a predictable set of issues that will arise. Starting with your hips and knees being in a bent or flexed position that tightens and shortens your hip flexors and your hamstrings. Tight and short muscles turn off their opposing muscles, a term called reciprocal inhibition. In this case, your quads and your glutes are disengaged.

Not just while seated, but once you do stand, those hip flexors and hamstrings remain tight and continue to turn off your main driving muscle group, your glutes. They will begin to atrophy, and force other muscles to come into play to allow you to move forward. Injury will not be far behind. Without your glutes functioning properly, your pelvis and spine are unstable.

This, in combination with typical poor sitting habits, forces your lower back into a tightened shortened state, forces your upper back into a forward rounded position, your shoulders into a internally rounded and forward position, and forces your head into a forward position. Your chest gets tight, your upper back gets weak, and your abdominals are turned off and begin to atrophy and turn soft.

All this puts you incredibly out of balance. Doesn’t sound too good, does it? This well intentioned individual then goes for a run on a lunch break , or plays a pick up game after work, and it’s no wonder injuries and chronic pain becomes just a mater of time.

dangers of sitting

The hazards do not end there. Beyond the direct link of lack of adequate exercise to obvious health problems, poor posture can reduce your lung capacity by up to 40%. This lack of ability to properly oxygenate is also linked to myriad diseases including neurodegenerative disease, cancer, as well as the above listed ailments. All this has health professionals stating that sitting for prolonged periods and being generally sedentary is the single greatest health risk to all of us.

For a species that has been evolving over the last 2.5 million years whilst walking, running, sprinting, lifting, and squatting, sitting for long periods is unnatural and uncomfortable. A deep squat is actually our position of rest. Just look at indigenous populations, and see how easily they rest into a deep squat position while performing tasks .

This requires natural human posture and flexibility that comes with moving as we are designed to move, which is to say frequently and with variation. It requires lots of ankle mobility and hip mobility, which is entirely lost after frequent bouts of marathon sitting. It requires a strong pillar, or the musculature that encompasses your entire trunk, and proper positioning of your shoulders and head.

All this comes with frequent movement. Movement feels good to us. It feeds a deep instinct in all of us. There is a reason it feels so good to go for a walk in a forest, or to get your heart rate elevated on a run . Good things happen to our bodies when we move. Muscles are activated properly which allows for you to carry optimum posture, improving blood flow and performance.

Hormones like leptin are brought into balance, which regulates fat metabolism and appetite in the body. There is even evidence that moving frequently releases neurotransmitters such as GABA (Gamma amino-butyric acid) that reduce stress sensitivity and emotionality.

Evolution of humans

In addition to incorporating a specific strength and fitness program into your lifestyle that works toward correcting your personal and specific movement issues, there are some easy things you can do in your day to help correct your movement. First of all ,take frequent breaks from sitting.

Even brief breaks where you stand tall and stretch or go for a quick walk will give you measureable benefits. Incorporate some specific stretches into your day. Understanding it may be awkward to stretch in your workplace, get it done in the morning and evenings. It doesn’t take long and your mobility will be helped tremendously.

1. Kneeling Hip Flexor stretch

• Putting one knee down, and a foot forward, begin by reinforcing optimum posture. Pull your head back and up, chin down, chest up, shoulder blades rolled back and down on your rib cage and pull your rib cage down and together.

With abs in tight, shift your pelvis forward until you feel a stretch on the front of your back leg. Increase the benefit by raising the same arm as the leg that is back until your elbow is by your ear without letting your shoulder roll forward.

Harder than it seems. If doing well and with purpose, you should feel your abdominal working hard as you shift forward and back.

Hip Flexor Stretch

2. Door frame chest stretch

• With shoulder blades rolled back and down on your rib cage, anchor your lower arm against a door frame or a post and turn your torso and hips away. You should feel a big stretch through your chest.

Door Frame Chest Stretch

3. Rocking Lunge Active Stretch with Rotation

Active Stretch with Rotation

• Start in a deep lunge with your left leg forward with your hands on the floor.

• Straighten your left knee to rock your weight back and onto your right foot, lengthening the left hamstring. Flex your left toes as you rock into the hamstring stretch to lengthen the calf a bit too.

• Return back to your deep lunge, and repeat for a total of 10 times on each side.

So get out of that chair, stop the marathon sitting sessions, and get moving. Your body will be forever grateful, and will repay you with tremendous dividends. You will be able to be active, fit, healthy and balanced deep into this beautiful life and experience all the joys it has to offer.

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Being in the health and fitness industry for over six years, as well as a former sponsored Cross fit athlete I have lived and learned the big difference between being fit and being fit AND healthy. There I was PRing all my lifts, accomplishing a 2:18 Fran, 4.4 40 yard dash, developing an out of this world motor and then getting two sponsorships.

I was living a dream! 6 months later here comes this wall and I slammed against hard, so incredibly hard. No energy, insomnia, and riddled with depression accompanied by high levels anxiety. I wasn’t even the same person anymore.

Overwhelmed with confusion, worry, and plain just uninterested in life. After a few months of living in misery I finally decided to swallow my manful pride and get some help. After searching I found a Holistic Doctor and had a crap load of tests done and what I found out was jaw dropping, I couldn’t believe it at first. I thought since I had the “six pack” how could there be any issues!

The Doc sat me down and said you have overworked yourself to hypothyroidism, insulin resistance, adrenal fatigue, magnesium deficiency, vitamin D deficiency, very high liver enzymes, candida overgrowth , and ! Even though I have all these certifications, years of experience and a wide knowledge of nutrition and knew all the ends and outs of training and over training (so I thought).

I was fooling myself into thinking I was an exception to the rule like I was not human, Superman if you will. This was a humbling, nightmarish reality I knew I had to expect and overcome to get my life back on track. The motivation that kept me from giving in was being a soon to be father and being the best father possible is and will always be the number one goal.

I knew that there was no doubt I would break through my self-wreckage, there was no other choice. Now I can teach and educate athletes and gym goers of all what to do and not to do! Since I interact with hundreds and hundreds of people a day trying to get in the best shape they possibly can. I’ve been in Physical, emotional and mental recovery for over two years now and feel INCREDIBLE! Over the couple years I have compiled a list of 7 rules to follow to make sure this doesn’t happen to you.

Tip # 1 – SLEEP


My favorite tip! Who doesn’t like sleeping beside an infant or a toddler? If you are a parent you know
what I’m saying, but sleep is something you must learn to love and cherish . When you sleep the magic
happens – HGH is being produced (the youth hormone),  long term memories are stored, recovery occurs, and fat burns! Not getting enough rest can literally make you much more insulin resistant the next day, and cravings for sugar will be higher. It’s not always the quantity, it’s about the quality, but both won’t hurt! Work on getting to bed between 9-11pm at night, make it a priority and you will be surprised and excited how refreshed and ready you will be. Find out how our Paleo ancestors used to sleep.

Tip # 2 – Take a week off – less is more

I really like to take time off and use that energy for other passions in your life, I recommend you do the same. Spend more time with your family, friends, or just getting away from the normal swing of life
(vacation). Having time to reflect and reorganize your priorities in a completely un-stressful state of mind can do wonders. You need to have that time where fitness isn’t number one. Remember your muscles and gains won’t disappear in a week! You will come back eager and stronger than you were before!

Tip # 3 – Overall Stress Load

Working out is stress, even though it’s a beautiful stress, that actually makes us better in the long haul. Stress is all around us mental, emotional, in the air we breathe, and in the food we eat. You should tailor your workout by how you feel that day. If you slept poorly or had a whole pizza the night before maybe that day isn’t the best day to do a 30 min AMRAMP! Always ask yourself that day and be honest, what do I feel like my body and mind can handle today? You will start to learn and listen to what your body is saying and understand that you’re not being lazy, you are being smart.

Tip #4 – Feel alive not dead after the gym

This one was the hardest for me to adapt to, but I quickly fell in love. When you are a cross fitter this is a ard concept to get down. You don’t ALWAYS have to be completely and utterly destroyed when you
leave the gym. Consistently doing this can wreck your hormones, sleep, and recovery along with many
other things. It truly is an amazing feeling, pushing yourself through hell and back and coming out on
top alive. That sense of destruction can bring a lot of accomplishment but choose your battles wisely.
Most of the time do your muscles and mind a favor and leave the gym energized and not literally

Tip #5 – Nutrition

The old saying “your body is a temple” holds very true. Think of food as information, not just something to eat . What message do you want to send your cells, brain, muscles, the whole being that is you!? Ice
cream and nachos, even though a delicious war zone on your taste buds, it’s not going to help you
recover from a workout like a steak and sweet potato will. I know for most of you that’s obvious, but for some it’s still a work in progress. The key is for you follow one simple rule – JUST EAT REAL FOOD – for real results.

Tip # 6 – Don’t compare, compete

In a cross fit setting you’re in competition almost every day. If not working out that day probably
salivating on your next time to beat that person next to you in a WOD! Big thing is to compete but not
compare. I know it’s hard seeing someone squat 700lbs and think “why can’t I do that right now!” and
feeling down on yourself.

Being better than the person YOU were yesterday is all you should really care about. It will destroy your confidence and the inner workings of your mind by always feeling you are not enough. You are not what you squat, but it is really fun! Be proud of where YOU have come from and what YOU have accomplished.

Tip #7 – Are your motivations strong enough?

Motivation is everything, it is what gets your feet on the floor in the morning. It’s that thing that gets you on that horse after you fall off. My questions for you is does your motivation make you tear up? Does it fill you with joy and excitement? Does it give you goose bumps, always running through your mind with constant determination? Dig deep and be honest with yourself and what you want and WHY you truly want it. Do your everyday values match your long term goals? If not, they need to, you owe it to YOU.

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