How about a food cleanse ?

Detoxing, cleansing, measuring and meal timing, Paleo, Keto, plant based ahhhhhhhh, so many choices, so many theories, so many bio individual needs that one size DOES NOT fit all.

So what about just a simple Food Cleanse and what does that mean exactly. To me and my clients, a food Cleanse is just a simple way to get back into clean eating habits without the stress of having to measure out every bite you eat or following some strict caloric and macros tracking plans which become really unrealistic in the long term. It's a way to remove all of the processed and harmful foods in your life, without over planning or over thinking. What else does this cleanse involve? Happy you asked. It also involves removing any other toxic habits and making time for self care. Habits such as lack of sleep, lack of or too much exercise (yes the is a such thing as too much exercise), high stress levels, too much screentime, harboring unhealthy relationships, over working etc. It is a full analysis of your day to day habits and how they are effecting your mood, your focus, your energy and possible weight gain. Below are my 7 steps to a successful food cleanse and how you can get started:

  1. Remove Processed sugar : this means your morning muffin or the extra teaspoon of sugar in your morning coffee. Sugar can “weigh you down” in more ways than one. It can cause brain fog and make you sluggish after the initial “sugar high” passes. Wondering why you might be falling asleep at your mid morning meeting ? Your sugar crash may be the culprit.

  2. Sleep more: Sleep is crucial in keeping your mind functioning at its optimal capacity . It also helps to balance your hormone levels so that your body knows when to eat and knows when it is full. Less than 5 hours of sleep per night disrupts the natural balance of the hormones ghrelin (hunger hormone) and Leptin (the hormone that suppresses appetite), which can cause you to crave sugary and carb filled foods in abundance, causing weight gain (specifically around the abdomen)

  3. Remove Alcohol : by removing alcohol from your diet you are automatically reducing the amount of sugar and empty calories that you are in taking.

  4. Make time for Self Care: whether it be an extra long relaxing bath, 5 minutes of daily meditation, or taking that nice long walk during your lunch break, making time for self care is essential to your mental health and wellbeing. It's no mistake that you automatically feel relaxed and more focused after returning from vacation. So why is it that so many of us choose to skip this important step on a daily basis. Here's a quick tip: set aside 10 minutes a day for just you. Disconnect from social media, put your phone face down on your desk, and just take this time for you. I promise, after these 10 minutes of “you time”, your stress level will begin to drop and you will feel more refreshed and ready to tackle the rest of the day.

  5. Stress Less: I know life is stressful, I know we all have multiple responsibilities, our careers, our family, our finances etc… but stressing about these things will not make them go away and it certainly will not help resolve them. Find ways to reduce stress and in turn I promise that the weight will drop, and you will be more productive since you will have a clearer more focused mind. My tip : I do 15 minutes of yoga by myself daily. I can't always get to a class so I watch a video on this has helped my stress level go down tremendously.

  6. Eat from Nature: the easiest way to ensure that you are eating foods that are good for you, all you have to do is eat from nature. Fresh vegetable, fresh seasonable fruit, lean protein sources, healthy grains. Remove anything packaged or processed or anything your ancestors from the 1800’s would not recognize as food.

  7. Move more : whether it be a gym workout, a pilates class or just a long walk mid day, just commiting to moving your body around more will make you feel more energized, help your brain function better, and you guessed it, promote heart health. And weight loss. Take care of your body and I promise that your body will take care of you.

Ready to tackle your first Food Cleanse ? These simple steps are just the tip of the iceberg. I promise that you will see changes if you commit to yourself and your well being. Want a little guidance and a more in depth customized approach, reach out to me and let's set up your complimentary 60 minute HealthHistory Consultation so that we can discuss your specific needs and goals. Click on the link below to schedule your time with me!!

In Health and Wellness,


Why I Became a Health Coach and Personal Trainer

I wanted to talk a little bit today about what brought me to the world of Health coaching and Personal Training. I wasn't always in the Fitness and Wellness Industry. For 10 years I was a Fashion Designer. I studied at the Fashion Institute of technology and received my BA in fashion Design in 2005. I was so excited to be a designer and I started working immediately after graduation. I loved my industry, the shopping, the creativity, the fact that I was doing something I had wanted to do since I was a little girl making clothes for my Barbies using scraps of leftover fabric that my mom would have otherwise thrown away. It was everything I thought I wanted. But the industry quickly took a toll on me. The long hours, the tight deadlines, the many hours glued to a desk and a computer screen designing patterns and working on presentations. I found myself eating junk food, sugar, drinking way too many Starbucks lattes and of course indulging in happy hours several times a week in order to release stress and feel like I had a social life. In other words, I was leading a very unhealthy lifestyle for a woman in her early 20's. Living in NYC, it is so easy to fall into this lifestyle. You work late hours and then you don't want to rush home, you want to relax with a glass or 4 of wine and then of course eat junk food since you never made the time for dinner before leaving the office.

When I was 25, I decided to join a gym. It was a small local gym and it was affordable so I figured this would be a good place to start. I would go workout about 2x a week, which wasn't much, but I always felt good when I went. I also realized how out of shape I was when I could barely run 1 mile without feeling drained. I started to grow bored of working out alone, so I started taking classes like spin, Zumba and Total Body conditioning which I loved. I started to enjoy the gym but I felt like I needed more in order to really start seeing my body change, so I started working with a  personal trainer. That was the best thing I could have done for myself. It held me accountable by scheduling time for my sessions and for the first time I was doing workouts the were specifically made for me. I continued to take classes and then I started running which was a challege for me, but I wanted to prove to myself that I could do it. I signed up for 2 Spartan races and a year later 2 half marathons. The discipline that I gained training for races was so important to me. I loved having something to work towards and finishing these races felt amazing, I went from eating horribly and never working, out to signing up for races and commiting to my fitness. I felt amazjng. The only thing that frustrated me, was the fact that my body was still not as fit looking as it felt, I was fast, I was strong but I didn't look as fit as I wanted to. So, through the encouragement from a friend, I decided to train for a Fitness Competition. In  2014, I hired a coach, and started my journey to the stage.

It was during this journey to the stage that I started learning about food and macro counting. My body was changing fast, with a lot of hard work, both at the gym and in the kitchen. But it was also here, where I started focusing on depravition rather than health, and working out in excess rather than working out to feel good. I have a bit of a competitive side to me, so of course, I wanted to reach perfection and I wanted to win. 3 shows later, I was tired, and frustrated, and because I did not  place well at my shows, despite my hard work. I became depressed, and instead of working hard to continue to improve my body, I was angry and I took it out on myself. I started eating everything in site that I had deprived myself of for a year and a half. Sweets, which have always been my weakness, junk food, everything that I wasn't "allowed" to eat during my prep, And the more of those things I ate, the more I wanted them. I hated how I felt and looked, but I couldn't seem to get myself back into a routine. I wasn't working out, I was eating badly, and everytime I said I was going to go back on my "diet", I was only able to maintain that for a few days before I fell off the wagon. 

At this same time I was preparing to take my NASM exam to become a trainer, and I felt like I needed to get my act together if I was going to work with clients. I needed to be the person I was before I started competing. The person who loved her workouts, who loved healthy food and who enjoyed encouraging people to take care of their bodies. It was that person that wanted to change her career to become a Personal trainer in order to make a difference in other people's lives. It was that version of me, who remembered what a positive impact fitness had on my life, and I wanted to give that back to people. People who were new to fitness and people who needed someone that they could trust and relate to. So I did just that. I got back into my workouts, I started eating healthy without depriving myself, and I started researching nutrition programs that would best suit my goals. That is when I enrolled in a Health Coaching program that changed my life. I learned so much about myself and about food/ nutrition. I learned that it wasn't about the quantity of food but rather the quality of food  and I was excited to share this with my clients. I wanted to get them away from the old school mentality of dieting and get them to think in a more modern way about nutrition. Food quality is everything. Eating natural, whole foods is the way to go, and I will talk more about this in later blog posts. So this was my new mission. I not only wanted to provide my clients with workouts and exercise plans, but I wanted to be able to guide them nutritionally. I want my clients to enjoy food and to feel good about what they are eating. I do not want my clients to feel like they have to deprive themselves of food and I want them to understand that they don't need to count calories or depend on a food scale in order to lose weight. My programs teach them more sustainable habits.

This is probably the longest blog post that I will ever post, but I want you all to understand where I come from, I want you all to know that I was once that new person at the gym just trying to find my way. We have all been there and if that is where you are right now, I am excited for you. This journey can be life changing and I am excited to be a part of it with you.

I would love to hear about you guys and you stories. Please feel free to share in the comments below and thank you for reading my post!! 

In Health and Wellness