Monthly Archives: January 2014

Detoxification Cleanse – Day 3


Day three: let the pooping begin!

Don’t be turned off by it, we all know the whole purpose of a cleanse is to actually remove the toxins from your body, and what better way to do that than through sweat, sneezing, and, well, eliminating.

Yesterday’s yoga experience was…interesting. I forgot that it’s January and everyone and their brother has resolved to move their body more, create time for themselves and bring peace into their lives. The class I went to was packed. Uncomfortably so. I was squished in too close to my neighbor for me to be comfortable (personal boundary issues, I know) and the time before class started when I usually try to quiet my mind was frankly just too loud. I reminded myself of something my favorite yogi Jess says often: your practice is about you and your mat – no one else in the room has an impact on it and you leave whatever you choose on the mat. Interestingly enough, our instructor, Biz, is also working her way through a one-month cleanse, and is integrating her yoga classes with it. So yesterday’s class was focused on cleansing the kidneys and bowels. Yup. You heard it. With a smile, she announced to the class that she encouraged coughing and sneezing as a great way to release toxins, and well, we all know what might come out the other end! Despite being a bit uncomfortable with my proximity to others, I did have a wonderful 90 minute yoga practice full of twists and bends and a focused ending meditation.

I felt great pretty much all day yesterday – not overly hungry, no cravings, not too difficult. I continued to work on my 2014 vision and goals, and watched the Packers loose in the playoffs. It was weird to be watching football at home and not indulging in beers and some sort of cheesy, meat-y treat. One thing that I’m going to need to work on and probably need support in is figuring out how to be social, and at the same time, do the right things for my body.

Again, I didn’t sleep well, and it was midnight before I finally dozed off. I probably need to give some study and attention to my sleep habits and patterns in the near future.

Today is day three of the cleanse and it requires another elimination – no grains, nuts or beans. Fruits and vegetables only, prepared with oils and spices. I already feel like I may struggle with today – no ants on a log for when I get snacky. Since I’ve already got my spaghetti squash marinara and vegetable soup, I’ll stick with those, but I may add a salad in – I bought some fabulous apple balsamic vinegar and rosemary olive oil at Oro di Oliva this week as a treat.

So I’m ready. Bring on the pooping (it actually started yesterday) and get this body cleaned out. I’m ready for a different kind of feeling this year.


Fast break: What am I eating?


Each Sunday, I will post a blog to help you prepare for the week, set some goals, and feel inspired. The whole reason for this blog was to get back a time in my life where it was possible for a couple of friends and I to physically get together weekly for “Fit Club.” We met on Monday nights and did a workout (usually Jillian Michaels  DVD’s in my basement), I cooked a healthy meal, we reviewed a “strategy” for the week, and physically wrote down and shared our goals. During this time, I lost a significant amount of weight – I think I was down to about 180 pounds and a size 12. I felt great, accepted responsibility and had accountability for my choices. When we stopped meeting regularly, I slowly but surely put all of the weight back on, plus an additional ten pounds.

This is a different time in my life and in those people who are physically close to me. Work schedules, kid schedules, proximity and a need for down-time have imposed themselves, and it’s no longer possible to commit to physically being together weekly. So after about a year of hemming and hawing, the idea for the blog came to me. If anyone actually reads this and finds it helpful, I hope we can become a supportive community for each other. Your feedback will help me remain accountable and feel inspired to connect with others this way.

So enough of the back story. This week, I am launching a 17-week initiative based on The Spark Diet. This is the basic structure that I followed and learned from in the past, so I’m revisiting in. Each week, I will link you to the basic concept that I’m focusing on, and give you some thoughts and resources surrounding it. So here goes nothing.

The first six weeks of this program are called the “Fast Break.” Each week focuses on a simple, attainable change to apply to your lifestyle. The goals of this timeframe are to build confidence, gain momentum, and get used to the idea of this new lifestyle.

STRATEGY: Our bite-sized nugget of knowledge this week poses the question, “Do you know what you’re eating?” The whole point of this week is to actually become accountable for the food you’re consuming by recording it. I have made the commitment to myself that I will track all of my food using My Fitness Pal. If you prefer to use pen and paper, use it (although in this day and age, it’s so easy to plug things in using aps on your phone or computer, it seems like a lot of work to figure it out on paper – PLUS you might give yourself a little more wiggle-room than the counter will!). Here are some of the most well known trackers out there – click on one and use it, okay?

my calorie counter                    myfitnesspal                    sparkpeople

As I mentioned, although I respond well to the articles and resources on Spark People, I prefer My Fitness Pal for my tracking. I was able to sync my FitBit with My Fitness Pal, so now it automatically updates my calories burned, which I love. I also find the My Fitness Pal food catalog to be easier to use/find the foods I’m eating. All of this is up for debate, the main thing is JUST USE ONE OF THEM!

MOVE YOUR BODY CHALLENGE: I challenge you to do these mini-workouts six out of the seven days this week. Shouldn’t take more than 5 minutes each, and if you’re living the the frozen tundra of Wisconsin like me, you can do all of them indoors!  

morning workouts

WHAT AM I GOING TO EAT? I challenge you to start thinking about things that you already like in a different way. For a while, I was hooked on Starbucks stops. A great choice at Starbucks is their Protein Box, but even better, you can make it yourself! Check out my instructions for this homemade Protein Box!

protein box

MOTIVATION: I suspect you don’t even need a Monday – any day will do! Make this week about knowing what you’re eating so you can be ready for more positive change next week!  

new year

Detoxification Cleanse – Day 2


Welcome to day two of the cleanse – I’m feeling good! Yesterday I took it very easy – spent a lot of time on the couch working on my Create Your Amazing Year workbook (which you can get on Amazon) and cooking, juicing, etc. in the kitchen. Since I’m using this workbook, I haven’t been journaling separately; it’s a recommended part of Dr. Fortney’s detox plan, and he has a great handout to guide you if you’re so inclined. I was a little hungry during the day and evening, so I had two rounds of “Ants on a Log” made with natural peanut butter, celery and golden raisins. Today’s instructions are the same as yesterday – no meat, eggs, dairy, wheat, alcohol, caffeine or sugar.

Here’s how my green juice smoothies turned out – so yummy! It did take some time yesterday to juice everything, but I’ve got enough frozen juice cubes for four days, which is great.

The apple & orange separated from the kale & parsley!

The apple & orange separated from the kale & parsley!

Blend cubes with 1 c. coconut milk and a banana - yum!

Blend cubes with 1 c. coconut milk and a banana – yum!

I had a little bit of trouble getting to sleep last night. I was in bed by 10:00, but my mind was buzzing (sidebar: I recently started a consulting business and am in the naming process currently – so it was good, creative buzzing, but still kept me awake). I may take a small amount of melatonin tonight (per Luke’s recommendation) to help me shut off and actually get the eight hours that I’m striving for.

Today I’m headed to a 90 minute yoga & meditation class at Haleybird Studios in Tosa. Should be relaxing, and I have to remember that just because I’m being gentle with myself and detoxing, I still need to move my body to have the best effects. I wasn’t planning to make this Asian Broccoli-slaw salad until the end of the week, but I think I’m going to whip it up today – I was a little bored with my spaghetti squash and soup yesterday and this could give me the variety I need to stay satisfied. 

I’ll keep you posted! Hopefully this good feeling and productivity continues!

Detoxification Cleanse – Day 1


Today I start a 7-day journey to help me get rid of the sugar and processed food cravings and get back on the track of basing my diet on the things that really work for me – fruits and vegetables primarily! I am beginning a cleanse that I’ve done a number of times before, and really felt great after. My friend Dr. Luke Fortney developed Detoxification to Promote Health: A 7-Day Program to help his patients detox in a healthy way that promotes our natural detoxification ability. I highly recommend devoting the time to do this a couple of times a year – and for me, after the holidays is the time where I need it most.

I love that Luke lists the five basic elements of detoxification as:

  • Exercise: every day such as yoga or walking, especially in nature
  • Regular sweating: a sauna, steam room, or hot yoga class
  • Healthy nutrition: rich in organic fruits, vegetables, and water
  • Self reflection: such as meditation and breathing-focused relaxation
  • Body-work: such as massage or acupuncture

The approach is gentle and realistic. You can do this cleanse in the midst of your regular lifestyle, although if you can manage to take some time away from your daily grind, it’s beneficial. I bought my groceries yesterday, and since it’s going to be -20 degrees in Wisconsin for the next few days, it’s the perfect time for me to hunker down at home and focus on my health.

I am doing version #1 of the cleanse, so today I begin by eliminating meat, dairy, eggs, wheat, alcohol, caffeine, chocolate, and sugar from my routine. I brought my juicer out of the basement, and am taking my inspiration from this Green Smoothie Plan.  I’m doing mine a little differently – I’ll juice the kale, parsley, and apple together and add an orange, then I’ll freeze my juice in ice cube trays. This way, each morning I can throw a few juice cubes in the blender with a banana and some coconut milk. I’ve also prepared a meal that I’ll use throughout this week which is spaghetti squash with a home-made marinara sauce (I simmered 2 cans of crushed tomatoes, roasted red peppers and a chopped onion with a bunch of basil, Penzy’s Pasta Sprinkle and some sea salt and pepper). I’ll make this Winter Minestrone soup for dinner, and call it a day! I always drink a lot of tea, so that’s nothing new for me, and I’ll make some of the Vitalizing Beverage using lemon juice, maple syrup, cayenne pepper and seltzer water if I feel hungry or have a craving.

And finally, as my self-reflection efforts, I’m working through Leone Dawson’s Create Your Amazing Year workbook. This project is helping me let go of 2013, envision 2014, and document how I’m going to live this year.

Stay tuned for the rest of the cleanse. I know what’s coming, and I may not be as chipper as I start to feel some of the detox effects, but I promise to be honest about how it’s going and hope that you’ll find this tool helpful in your life, too.

2014 Is Here!


run into the new year

It’s January second and it’s time for millions of people around the world to begin their journeys to health, weight-loss, fitness and mental wellbeing. I’m one of those people, and the proof was in the pudding this morning as I overheard a number of individuals at personal training this morning complaining of holiday weight, lethargy and disappointment in themselves for having one too many cocktails or cheesy dips over the last few weeks.

I am proud to say that despite temperatures in the single digits and a course covered in ice, my friend Erin and I “Ran into the New Year” at State Fair Park in Milwaukee on New Year’s Eve. We finished in 45 minutes, but hey, we finished, right? After the run, Erin and I set a joint goal: another 5k in March, where we finish in 37 minutes (and, we’re both going to be down to 210 pounds by then). I’m trying to think back to my last race, and I think it was Crazylegs back in 2011! Time flies, and I’m not going to let myself get that far away from running in the future. Speaking of which – I finally bit the bullet and purchased a treadmill! It’s on order from Sears, and will be delivered on January 10 – just in time for me to kick into gear for a St. Patrick’s Day race!

kelly010214  So here I am today, up to 225 pounds, but made it out in the snowstorm to Push for training with Karen. I had a good workout, considering I’m still sore from the 5k and I’m coming off of the holiday binge. While I haven’t quite finished my personal resolutions yet, Karen set one for me: I will stop making excuses. I’m just like every other person in the world – I have challenges managing my time, giving in to temptation, and feeling like I have too many barriers to lead a healthy, happy life. But that’s bullsh*t and we all know it. And Karen is going to help me remember it through this year.

My next few posts will be my personal resolutions, goals and action plan for 2014, as well posts letting you know how I do on a 7-day cleanse next week. I’m lining up contributors to help us all with fitness, diet, and inspiration, so stay tuned for more Fit Club action.

Advice from my therapist for the week: set one fitness/weight loss goal for the week. Don’t get overwhelmed. So for this first week in January, 2014, I will clean out the fridge, getting rid of the holiday treats and go shopping to stock up on the things I’m going to need to make this happen.