28 Day Lose to Win – Week 1 –

Congratulations! You have taken an important step to take back control of your health and transform your body.

Your goal in Week 1 is to clean your body and flush your system by removing as much inflammation as possible.
CUT       CLEAN        FLUSH

DETOX PHASE 1 Week 1 (7 days)
We’ve all been there: You’re wearing your favorite pants, skirt or dress, you eat, and suddenly you feel as if your clothes don’t quite fit anymore. You probably already know that pouring on the salt makes your belly puff up (salt is notorious for causing water retention). Ditto for certain foods that are prone to causing gas, like broccoli, Brussels sprouts and beans. But you may not know about these other sneaky culprits.

Cut foods that cause bloating.
Below is a list of foods and drinks that can cause water retention and bloating:
• Gluten • Soy • Cheese & Yogurt • Refined Sugar • Sugar Sweeteners (besides Stevia)
• Salt • Grains (just for Detox Phase) • Soda (diet & regular) • Alcohol • Coffee & Tea

When to Talk to Your Doctor
We all feel a little puffy now and then, but if it seems like you’re constantly bloated and nothing helps—even cutting back on salt or avoiding gas-causing foods—check with your doctor. He/she will probably screen you for conditions including irritable bowel syndrome, celiac disease, and gluten and lactose intolerance, all of which can cause bloating. Chronic constipation also causes bloating, so if you often go three days or more without having a bowel movement, tell your doctor.

Clean out your digestive system with detox supplements and clean foods.
Below is a list of clean foods and recommended portion size

Portion size  FEMALE  1 palm or 3 oz.
Protein  Bison (extra-lean) • Chicken • Egg Whites • Hemp • Lean Fish (no shellfish) • Salmon (no fat with this option) • Turkey • Venison • Only fresh, no processed meats and no beef, pork or lamb. Can add back in later• Avoid all protein bars.
FEMALE 1 tip of the thumb
Fat  Avocado • Chia Seeds • Flax Seeds • Oils – Olive – Coconut – Macadamia • Raw Nuts & Natural Nut Butters
FEMALE 1 fist or 3 oz.
Fruits: • Apples • Bananas • Berries • Grapefruit • Mangos • Oranges
Vegetables: • Bell Peppers • Celery • Carrots • Cucumber • Green Beans • Tomato
Avoid calorie dense veggies in the DETOX Phase, like beans, corn, peas, potatoes, etc.
Leafy Greens • Collard Greens • Kale • Lettuce (all types) • Spinach
*SUGGESTED DETOX SUPPLEMENTS:  Milk Thistle – Dandelion Root Extract-  Psyllium husk – Organic sulfur/MSM – Probiotics

Tips for success!
• Let go of the calorie mindset. Simply follow your portion sizes each meal. • You can measure your portion sizes by weight or with your hands (palm, fist and thumb). • Make sure you are hungry (never starving) before each meal and satisfied (never full) after. If you are hungry before 3 hours try adding this amazing detox soup to your meal plan….best part is you can eat as much as you want. http://circuitforwomen.ca/news/warming-detox-soup/

Flush excess toxins with WATER and EXERCISE
Water Fights Fat
Drinking water is hugely beneficial for weight loss. In fact, if you’re looking for a magic bullet to get your weight loss under way, there is no better strategy. The body retains water as a response to not getting enough water in the first place. Perceiving a threat, the cells cling onto the water they have, causing swelling in our hands, feet legs and belly. When we drink enough water, our cells can relax and do their job-without holding on to the scarce water.
As you are losing weight, your body is going to have more toxins and waste to dispose of. Step up your water intake at this point, and you’ll help your body eliminate wastes more efficiently, thereby helping your weight loss along.
*Water Recommendations: 8–12 glasses per day/8 ounce glass

Exercise for Detox
Gentle, low-intensity aerobic exercise is best for the Detox Phase of this program. Rebounding is especially good because the low-impact motion allows for excellent stimulation of the lymph system. For best results start slowly and exercise under your normal capability. Exercise at a pace at which you can breathe evenly and carry on a conversation.

You will exercise 7 days this week for at least 20 minutes.

*Additional Detox Suggestions (optional)

Infrared Sauna: is a powerful means of cellular cleansing as it increases metabolism and blood circulation. In addition to its use for detoxification, it also relaxes muscles, soothes the spirit and rejuvenates the body. The radiant energy produced is the same as heat from the sun, with the exclusion of the ultraviolet rays. A flood of sweat and toxins is released through the skin’s open pores as the warm blood circulates deeper throughout the body.

Vibration Therapy: using a vibration machine allows the lymphatic system to push stored fats out of the body. It can also help increase serotonin and decrease cortisol, which is a known agent of belly fat.

Tips for success!
If knowing how and why to exercise was enough, we’d all be in shape. Making exercise a habit takes more: namely, the right mindset and a smart approach. Whatever your age or fitness level—even if you’ve never exercised a day in your life before—there are steps you can take to make exercise less intimidating and painful and more fun and instinctive. While practical concerns like a busy schedule or poor health can make exercise more challenging, for most people the biggest barriers are mental.

Here’s what you can do to break through mental barriers:
Ditch the all-or-nothing attitude. You don’t have to spend hours in a gym or force yourself into monotonous or painful activities. A little exercise is better than nothing. In fact, adding just modest amounts of physical activity to your weekly routine can have a profound effect on your mental and emotional health.
Be kind to yourself. Research shows that self-compassion increases the likelihood that you’ll succeed in any given endeavor. So don’t beat yourself up about your body, your current fitness level, or your supposed lack of willpower. All that will do is demotivate you. Instead, look at your past mistakes and unhealthy choices as opportunities to learn and grow.
Check your expectations. You didn’t get out of shape overnight, and you’re not going to instantly transform your body either. Expecting too much, too soon only leads to frustration. Try not to be discouraged by what you can’t do or how far you have to go to reach your fitness goals. Instead of obsessing over results, focus on consistency. While the improvements in mood and energy levels may happen quickly, the physical payoff will come in time.


Address your stress If a demanding and hectic lifestyle is overtaxing your adrenal glands, they’ll ends up overproducing cortisol. Too much cortisol makes it harder to relax and boosts your insulin levels, which can cause you to pack on the pounds, especially around the midsection. Reduce the stress levels in your life through relaxation techniques like meditation, deep breathing and exercise. You’ll look and feel way better for it. Here is a link to a few of my favorite Meditations.
Sleep:A lack of sleep can also increases the levels of cortisol. Sleep has been provided by nature to do the body’s healing work, and it takes seven or eight hours for this process to happen. Commit to getting at least seven to eight hours of good quality sleep every night to keep your body and hormones in balance.