5 Steps to Bounce Back!
Some of us may have overindulged in our favorite foods with friends and family this weekend… which is totally okay.When you are consistent with your healthy lifestyle you have a bit of wiggle room to treat yourself.
Karena and I definitely enjoyed the holiday weekend. That’s what quality time with loved ones is all about! We don’t want any of you to live with regret. Slipping up can be good sometimes. It makes you want to get back on track that much more, giving you more motivation and drive to make the best choices for your body!
It’s important to remember that after an indulgent weekend, bouncing back is KEY. Here’s how we do it…
1. DRINK UP!
After traveling, tons of activity and possibly a few cocktails, your body is dehydrated. For the next two days focus on drinking half your body weight in ounces of water throughout the day. This means if you weigh 150 pounds, you should drink at least 75 ounces of water in one day. This will help reduce cravings for sugary food from the weekend. We love adding natural flavors to our water like cucumber, mint and lemon. This will also help with pH levels…read below!
2. RAW BABY!
This word can scare a lot of people. RAW food diets can be intimidating because they imply a strict, difficult to follow regimen. The truth is, including an abundance of raw foods into your meals for the next few days will leave you feeling vibrant and recharged. Your digestive system has been in overdrive all weekend with heavy meals and now it’s time to give your body a break.
It’s not necessary to eat exclusively raw foods to reap the benefits. Just include plenty of raw foods into each meal for a day or so, loading up on green smoothies, leafy greens, fresh vegetable juices and seasonal fruits. Raw foods are unprocessed and bursting with nutrients that your body will easily absorb. As a bonus all that fiber will help you feel cleansed. For protein, opt for lighter options like tempeh, tofu or fish alongside your meals. You can also include a scoop of our organic, plant-based Perfect Fit Protein in a smoothie or shake! This is also an ideal time to do either your 7 Day Slim Down or 5 Day Slim Down from your Tone It Up Nutrition Plan.
Some of our favorite RAW foods!
Fruits: apples, bananas, papaya (contains digestive enzymes), grapefruit, watermelon, kiwi, berries, mangos!
Vegetables: KALE (a great source of fiber), broccoli, spinach, snap peas, arugula, leafy greens, zucchini, cucumbers, cabbage, carrots, ONIONS (cleanses the liver), bell peppers, celery, avocados (technically a fruit!)
Supplements: Wheat grass, green superfood mix & psyllium husk! Psyllium husk is an AMAZING source of fiber! Mix 1 tbs with almond milk once a day for the next 2 days to help cleanse your system.
Some nuts & seeds: keep these on the low side for the next day.
Herbs & Spices: cinnamon, parsley, basil, cilantro, cayenne, ginger, fresh mint and garlic!
BOUNCE BACK SMOOTHIE
- 1 cup kale
- 1/2 banana
- 1/2 cucumber
- 3 strawberries
- 4 fresh mint sprigs
- pinch of ginger powder
- 1 Tbs psyllium husk
- 1 Tbs wheatgrass or green superfood powder
- 1/2 cup fresh pineapple or apple juice.
- Post workout? Add one scoop of Perfect Fit!
Blend all ingredients, pour, sip and enjoy!
3. BRING ACID LEVELS DOWN
Having the right alkaline balance is important for many reasons including improved energy levels, decreased inflammation, disease prevention and more. After indulging in processed foods, sugary treats, bread, dairy and a few cocktails, you need to balance your pH, girl!
Focus on eating alkaline forming foods like the ones listed above along with adding lemon to your water. Green, leafy vegetables along with cucumbers, avocado and wheat grass are all very alkaline forming. Also, anyone on the Tone It Up Nutrition Plan, drink your Meta-D morning drink! We also LOVE kombucha!
4. CARDIO & WEIGHTS
After a few too many treats, your body has extra glycogen stored in your muscles. The best way to burn through it before it’s stored as fat is to increase cardio and hit the weights for a full body routine. We suggest High Intensity Interval Training, or HIIT along with a head-to-toe toning routine. A great workout to do is Kettletoning, because it works the total body AND destresses you at the same time :) It’s the perfect blend of kettlebells, toning and yoga!
5. WALK & REST
Recharge and relax with a good 30 minute walk after dinner for the next few days! This will also help you unwind before bed while enjoying a bit of much needed you time after a busy weekend. Head to bed and get at least 7.5 hours of rest!