DID YOU COME BACK FROM VACATION FEELING BLOATED? 😱 (I did!)
ARE YOU LOOKING FOR A PERSONAL TRAINER APPROVED 🔆 WAY TO DE-BLOAT?
YES? THEN YOU HAVE COME TO THE RIGHT PLACE . . . LET ME SHARE WITH YOU THE STEPS I TAKEN! 😊
Vacation is definitely the time to relax, enjoy time with your family & loved ones and loosen up a bit on the strict food you eat every day! My family and I were very fortunate to travel to Europe recently and while we were there, we took great pleasure in trying and enjoying new foods & drinks . . . some which were not the healthiest, but meal time was a wonderful & festive part of our traveling enjoyment. 👫👫
Then we came home and back to reality! Now here is the interesting part 🤔 . . . . . not only for myself, but Tom and the kids noticed this too, we didn’t really put on extra weight on this trip, (I think that was due to the daily walking from morning to night in the beautiful cities & villages), BUT we did notice we all felt a lot more bloated! 😜 Also what probably helped us not to put on extra weight, is that much of the food in other parts of the world have smaller portions and they regularly use fresh & organic ingredients! ✅ I do wish our country would place more importance on organic eating in a way that is affordable for everyone (a big thank you 👏 to Costco for introducing so many organic items)! So, I realized what was causing the bloating was the types of foods 🍝 and extra drinks 🍺🍷 we had that created the inflammation in our bodies, hence the bloated feel!
SOOOOOOOO . . . LET’S GET STARTED IN DE-BLOATING OUR BODIES! A.K.A. Detoxing!
Here are my Personal Trainer Approved Tips to Get You Started + Challenges for YOU ✔️
♨️HIIT (High Intensity Interval Training): Yes, I know it’s not easy getting back into a regular workout, at first, but once you do, I promise you will start feeling better, more energy, sleeping better, bowels regular, skin clearer AND less bloating. Here is a link to a HIIT workout, but I can make it even simpler for you too, you don’t have to go to the gym, you can do this at home, outside or even at a hotel if you’re traveling! Burpees! Yes, they are an excellent way to jump start your cardio workout, strength training workout & just get the blood pumping and then let the fat burning begin!
Challenge: Do 2 sets of 10 burpees every single day for a week for a beginner. Do 2 sets of 15 burpees if intermediate level athlete. Do 2 sets of 20 burpees for the advanced athlete.
💪STRENGTH TRAINING: This is one of the best ways to burn calories, not only when your working out, but the fat burning will continue for hours afterwards (depending on your intensity, it can last for 12-24 hours) even once you stop. This means your muscles are working in overdrive, which creates belly fat burning, then the de-bloating continues. I have multiple strength training workouts on my blog, here is the blog link.
Challenge: Do 4 days of strength training for 2 weeks straight and I promise after those 2 weeks, you will absolutely love the way your body feels . . . stronger, tighter, toned and de-bloated! Do 2 upper body and 2 lower body workouts each week.
💦WATER: You must stay hydrated, especially during these summer months where you will be sweating a lot more and with your additional workouts, you will need the fluids. Read this blog post on the importance of water for your body and why you need to drink it daily. And remember, when you are thirsty, you are already dehydrated, so fill up with 0 calorie water, not sugary, calorie-laden drinks.
Challenge: Drink 8 full glasses of water every single day, and if you are perspiring more, add an additional glass or two of water. Benefits: clearer skin, plumped skin, cleaner bowels, feeling of fullness and yes, de-bloating!
🍳PROTEIN: Why is protein included in my list? First, it must be lean protein for it to count. Link here for the Power of Protein and it’s great benefits. Protein is an excellent way to feed your starving muscles after you workout by repairing them, which then causes the body to work hard to rebuild them back. It will also give you a feeling of fullness in your meal, which will help you eat less food with better portion sizes, again helping with the de-bloating.
Challenge: Try to incorporate a lean protein in every single meal. When you link to my protein blog from above, you will see suggested protein items to eat.
🌱SUPERFOODS: I really try to get my daily fruits & veggies in my diet every single day, but sometimes it can be difficult depending on my schedule for that day. That is why I love to drink my greens superfoods with water or a little bit of organic apple juice to give my body the antioxidants it needs to stay fit & healthy. If you are not familiar with green superfoods, then check out the link. When our bodies are running more efficiently, then they can detox & de-bloat much better.
Challenge: Eat fruits, but also make sure you include veggies with every single meal. If you find it difficult one day, then supplement with a greens superfoods.
💊PROBIOTICS: Choose food wisely! A doctor had told me a few years back to take a probiotic everyday to keep my upper & lower GI “clean” with good bacteria. It was the best thing that I did, because my stomach and my bowels have been running regularly ever since. I know that some can be quite expensive, so here is my probiotic that I found on Amazon, that is very reasonably priced and doctor recommended. Again, a clean bowel is a de-bloated tummy! Another tip my doctor shared with me, is the importance for women to take a women’s probiotic everyday! I never knew there was such a thing, so I wanted to pass this health tip onto you, because this type of probiotic works on getting the good bacteria down in our female parts area! This is the women’s probiotic recommended that I now take every single day now!
Challenge: Take one GI probiotic and one women’s probiotic supplement everyday.
🍴MEDITERRANEAN DIET: This type of eating is truly the best eating for our body, immune system, energy level and digestion. WHY? Because it consists of lean protein, complex carbs, veggies with healthy fats. Looking for more information on the types of foods & recipes, the Mediterranean Diet Cookbook has simple & delicious recipes with nutritional content. What it does NOT include? Simple carbs (white breads, cereals and rice) high sugars, high sodium and unhealthy fats (many times the American diet). When your body does eat food that it can recognize (I always say that God designed our bodies for clean & healthy foods.) then it will utilize these foods exactly where the body needs it! And when our bodies are running smoothly with clean eating, then our body does not bloat with inflammation!
Challenge: Try 1 week of a strict mediterranean diet and see how amazed you feel. Then after the 1st week, you can introduce a little cheat food here and there, but keep most of your diet clean.
👣MOVE . MOVE . MOVE .: We spend way too much time sitting in front of the TV, computer, desk (actually I must move around here shortly, as I’ve been sitting too long writing this blog post 🙄 ) and we must keep our bodies moving. One of the many features that I love on my Apple Watch is the, stand reminder, as it has reminded me quite a few times while typing this blog post! I think we can all get sedentary with business or sometimes just laziness, so the stand up reminder on the Apple Watch is a great way to get you moving. Maybe you can take that phone call on your bluetooth headphones and walk instead of sitting while talking. Or instead of laying around watching TV, think of something to do outside to get moving (this is not your workout time, this is just for when we have sat for too long) or if you live in a hot climate like I do, head for the pool or even do some yoga or stretching inside. When we stop moving, our bodies get complacent, as do our muscles, bowels, mind and so let’s remember to keep moving and stay away from the bloat!
Challenge: If you have an Apple Watch put it on as it’s a wonderful reminder to keep moving, or if not, set a timer on your phone to remind you to stand and not sit longer that 30 minutes at a time without moving.
ARE YOU READY TO DE-BLOAT? 👍
YOU WILL FEEL YOUR DE-BLOATING IN 1 TO 2 WEEKS IF YOU FOLLOW MY GUIDELINE. . . so great ready to feel amazing ! 😃
Now that YOU have set some new healthy challenges/goals, don’t let this guideline slip away from YOU! I know during vacation, it’s not always realistic or even fun to follow these tips, BUT I do suggest that when YOU are home, try to accomplish most of these goals and YOU will truly feel the amazing benefits to your body!
FIT & De-bloating P.T. Product Recommendations:
(if you need any products, I have a list of what I use below, for your convenience.)
CLICK ✅ on any picture to get more information or purchase on Amazon.
MacroLife Greens Superfoods for antioxidants
PB8 Probiotic for digestive health
Nature wise Women’s Probiotic for beneficial flora where you need it
Mediterranean Diet Cookbook for recipes for delicious & clean eating
Apple Watch is my favorite, not only for music & heart rate, but the stand up reminder too
Christie “your personal trainer to Get Fit & Stay Fit”
Hey, I WOULD LOVE 💗 to hear from YOU and how this De-Bloat Guideline is working for YOU! Also, if you need any encouragement or just want to share how you are doing, please reply below or send me an email! 📧
This site contains occasional affiliate links (like Amazon Affiliates) to better serve you in finding the products to assist you in your Fit Life. I do receive commission on the sale of these products, yet the prices are not any higher. I will ONLY recommend products that I use and feel will be beneficial to my readers. You can always trust me to give an honest opinion that will bring you helpful advice with encouraging content.