Holiday Detox Guide

Ohh, the holiday season. It may be the 'most wonderful time of the year', but with all of the food-centered celebrations and get-togethers, it can also be the most challenging time to maintain a healthy lifestyle.  From gluttonous family recipes, to high-calorie cocktails and food-centered gifts, the holidays can end up negating a lot of the progress you've made throughout the year.  While restricting yourself from enjoying a seasonal treat is not necessary (or encouraged!), there are certainly steps you can take to prevent an evening of high-calorie food from turning into an entire week.  

I wanted to create a detox guide that will replenish your body with WHOLE FOODS, rather than your typical juice cleanse that spikes your blood sugar and creates a desire to eat even MORE.  In order to make the guide super simple and customizable for anyone to follow, there are no specific measurements of the foods listed.  This will help you to eat intuitively and listen to your body's hunger cues.  You may be surprised how quickly you become full when eating slow-digesting protein and high-fiber vegetables at every meal!  The whole-food detox menu is meant to rebalance your blood sugar levels and prevent cravings throughout the day, while also help reduce water retention and bloating; both of which are common side effects to consuming high-carb, high-sodium foods the day before.  

Not only will the detox guide help you understand how to bounce back the day after a holiday splurge, but it will also help you enjoy the holiday without eating to the point of discomfort. Being able to enjoy the foods you love without the guilt or overly stuffed feeling after is an important component to living a healthy lifestyle. I want you to think of this guide as a RESET for your body and mind, that will be achieved through detoxifying the aspects of our lives that aren't allowing us to thrive as much as we could be. Throughout this program, we're going to be refreshing our system, improving our mindset, and re-discovering our power of choice.

This guide is going to help you: 
1)Take control of your eating patterns
2)Prevent a holiday splurge from turning into a holi-week splurge
3) Learn how to de-bloat after a food-centered get-together
4) Reset your body and mind to improve energy and productivity
5) Identify your goals before the new year 
6) Start the new year feeling fresh refreshed and balanced!

So, what’s included?

  • #Healthified holiday recipes that your whole family will enjoy

  • Mindset development to stay in control of your choices throughout the season

  • Game-plan to avoid overeating at holiday parties or food-centered get-togethers

  • Simple detoxifying menu for the day after a holiday splurge

  • Tips on how to de-bloat and increase energy levels post-holiday

  • Year-end reflections to identify opportunities for growth

  • Goal-setting worksheet to start 2019 strong!

Purchase the guide below to stay on track of your goals this holiday season and get a head start on making 2019 your healthiest year yet!

Holiday Detox Guide 1.png

#FitforFall 8-Week Transformation Challenge


Happy Sunday everyone!  I am excited to announce that the #FitforFall 8-Week Transformation Challenge starts ONE WEEK FROM TOMORROW (September 25th)!  Fall is an incredibly busy time for most people, so my goal was to make this challenge suitable for anyone's schedule. Instead of weekly one-on-one sessions that can be difficult to find time for, the nutrition coaching and workout programs will be sent to you ONLINE, so you can utilize the tools and motivation any time that works for you!  


Below I have outlined everything you'll receive as a part of the 8-Week Transformation Challenge:

  1. Weekly Coaching Videos to help transform your relationship with food and create healthier habits long-term.
  2. Nutrition Guidelines to take the guesswork out of portion sizes and concentrate on macronutrient balance (protein, fats, and carbohydrates). 
  3. Healthy Recipes to help you feel confident in the kitchen and make you fall in love with healthy eating. 
  4. Full-body Workout Program (suitable for all fitness levels) that you can do at the gym or in the comfort of your own home.  
  5. Email Support to answer questions, keep you motivated, and ensure you are as successful as possible reaching your goals!

BONUS: Sign up between now and September 25th and receive a FREE eBook with 14 delicious Healthy Fall Recipes to jumpstart your success!


>>How to Register!<<

Visit the link below to secure your spot in the 8-Week Transformation Challenge!  Space is limited because I want to give each participant the support needed to help reach their goals. Feel free to contact with any further questions, otherwise I look forward to seeing you NEXT MONDAY to get started!

Copy of Copy of The oneswho are crazy enough tothink theycan changethe world,are the oneswho do..jpg
Receive this recipe eBook for FREE when you sign up for the 8-Week #FitforFall Transformation Challenge!

Receive this recipe eBook for FREE when you sign up for the 8-Week #FitforFall Transformation Challenge!

Yoga Poses to Improve Your Posture

Have you ever looked at a candid picture of yourself and were shocked at what you saw? Bad posture has become incredibly prevalent among people of all ages and it can hinder the overall aesthetic you're trying to achieve.  Since our posture tends to get worse each year, it's incredibly important to get ahead of the negative progression early, as it will be more difficult to correct later on. 

Some of the most common causes of bad posture in young adults are sitting for long periods of time, looking down at a cell phone (or laptop screen) frequently, and over-training muscles on the anterior (front) side of the body.  Below are four yoga poses that are effective in strengthening the posterior (back) side of your body and lengthening/stretching the anterior side.  A combination of these will improve your posture by helping you stand tall and prevent slouching.  I like to practice this sequence in the morning when I first wake up (or after long car rides!), holding each pose for about ten breaths.  Try to perform this routine daily for best results, as you will see more immediate changes to your posture the more consistently you practice it. 

FullSizeR (26).jpg

Camel Pose (Ustrasana): This pose improves your posture by stretching the entire front side of your body.  It opens up your abdomen, chest, and hip flexors while correcting a forward-craned neck often caused by cell phone usage.  This pose also strengthens your back muscles in order to help you stand tall. 


Balancing Table Pose (Dandayamna Bharmanasana): This pose helps to strengthen and lengthen the muscles surrounding your spine.  It also improves balance and core strength to help you stand tall.  Try to envision pulling the extended hand and foot away from one another to enhance the lengthening of your spine.

FullSizeR (27).jpg

Pigeon Pose (Eka Pada Rajakapotasana): This pose stretches the quadriceps, hip-flexors, abdomen, and chest.  It's a great pose for individuals who sit a lot throughout the day and/or have tight hip flexors.  By lengthening the hip flexors, it can relieve lower back pain and improve upright posture.  

FullSizeR (24).jpg

Cobra Pose (Bhujangasana): This pose strengthens your back, glutes, and shoulder muscles that help you stand tall and improve your posture.  It also stretches the anterior muscles of our chest, abdomen, and hip flexors which, when over-trained, can cause sway back and rounded shoulders. 

FullSizeR (23).jpg

I always like to finish my yoga routine with child's pose (balasana).  After lengthening the anterior side of the body, it is always important to also stretch the posterior side.   (Not to mention this may be one of the most relaxing poses imaginable!  Coming in a close second behind savasana ;))

Try these poses out for yourself and with consistent practice, you WILL see significant improvements to your posture and mobility.  It's amazing what a big difference stretching makes in all facets of wellness! 

Check back for more routines in the future or contact Erin below for a customized exercise plan to help reach your goals!