Hey Everyone!

So for the past couple of weeks, I have neglected you again, sorry. I have had family birthdays, beginning the semester, and best of all JURY DUTY :( I do, however, have some updates for you!


30 day squat challenge: Today is day 22 of the challenge, and so far I am pretty pleased with the results. My butt is definitely rounder and sits higher, which have made all of my clothes look 10x better on me than before. The only regrets I have about the challenge is that I did not start it earlier in the summer and this stinky Baltimore whether has not allowed for a lot of bathing suit time.

***If you fell off the program, start it back up from where you left off, I know you can do it!!

Fat Flush: I loved this drink and wish I could drink it forever!! I did notice that it made me pee, a lot, but that was to be expected. There were some side effects tat I was not expected though. Apparently, as the toxins are be released, your cells go through withdraw from them. My withdraw symptoms included a weird taste in my mouth, itching, and migraines; they all lasted for about 1.5-2 days. After I finished my flush, my weight stabilized around 136.6 lbs and I feel like I have more energy and sleep  better. Overall, I am happy with the results of the flush. 

***Warning, easy on the mint, it can make the taste overpowering. 2 leaves should be enough.

Here is what my jug looked like. It wasn't a full gallon so I filled it up twice a day

Squats- The miracle worker

Everyone one wants the perfect butt, high, round, and firm, but few know the miracle of the squat. Squats come in many different forms, but the most simple is with your own body weight.

Form is everything when it comes to squats. Do them wrong and not only will you not get any benefit, but your liable to hurt yourself (especially when you begin to add and weights, kicks, or jumps).

To get started, I have put together a 30 day challenge. I plan to put these out regularly, making them harder as we advance together. Once you get to larger sets, try to break them up. Don't forget to take a picture of yourself before you start the challenge and after. GOOD LUCK!!!

Food Challange: Taste the Rainbow

Here is my first food challenge, and it's pretty simple. Try to get as many colors of food on your plate throughout the day. I have a saying at work- the richer it is in color, the better it is for you. Each color group provides a different nutritional benefit. 

Red: lycopene and antioxidants  

Orange: beta-carotene, immune health

Yellowish Orange: vitamin C, detox

Dark Green: folate, healthy cell building

Green: Indoles, luten, detox

Whitish Green: allyl sulfates, cancer fighting

Blue: Anthocyanins, antioxidants

Purple: reservator

Brown: fiber, bowel regulation 

For more information about benefits, see the glossary

**Before making any change to your nutrition or fitness routine, please consult with a physician, nutritionist, or personal trainer**