Tag Archives: gut health

Full Day of Eating

๐…๐ฎ๐ฅ๐ฅ ๐ƒ๐š๐ฒ ๐จ๐Ÿ ๐„๐š๐ญ๐ข๐ง๐  (๐˜จ๐˜ถ๐˜ต ๐˜ฑ๐˜ณ๐˜ฐ๐˜ต๐˜ฐ๐˜ค๐˜ฐ๐˜ญ ๐˜ฆ๐˜ฅ๐˜ช๐˜ต๐˜ช๐˜ฐ๐˜ฏ) โฃ
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I always get asked about what I eat in a day, so I love to share these. Not because I want you to eat exactly like me, but because I like to share that itโ€™s important to actually ๐…๐”๐„๐‹ your body and I know I always get such great ideas from seeing what others are munching on so I like to return the favor. โฃ
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๐€ ๐œ๐จ๐ฎ๐ฉ๐ฅ๐ž ๐ญ๐ก๐ข๐ง๐ ๐ฌ ๐ญ๐ก๐š๐ญ ๐ก๐ž๐ฅ๐ฉ ๐ฆ๐ž ๐ญ๐จ๐ง๐ฌ: โฃ
1๏ธโƒฃ I like to pre plan my days at least the night before so I go into the day with a game plan. โฃ
2๏ธโƒฃ I typically prep my staples on the weekend (๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ๐˜ด ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ท๐˜ฆ๐˜จ๐˜ฆ๐˜ต๐˜ข๐˜ฃ๐˜ญ๐˜ฆ๐˜ด, ๐˜ฑ๐˜ณ๐˜ฐ๐˜ต๐˜ฆ๐˜ช๐˜ฏ๐˜ด, ๐˜จ๐˜ณ๐˜ข๐˜ช๐˜ฏ๐˜ด, ๐˜ฆ๐˜ต๐˜คโ€ฆ) so that I can mix and match during the week. โฃ
3๏ธโƒฃ Vegetables. I eat a ton of them, not only because I know theyโ€™re great for me and my gut, but they also help to keep me full and satisfied. If you can make at least half your meal vegetables for at least two of your meals, Iโ€™d say youโ€™re doing great. โฃ
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๐˜ˆ๐˜ณ๐˜ฆ ๐˜ด๐˜ฉ๐˜ข๐˜ณ๐˜ช๐˜ฏ๐˜จ ๐˜ฅ๐˜ข๐˜บ๐˜ด ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ต๐˜ฉ๐˜ฆ๐˜ด๐˜ฆ ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฑ๐˜ง๐˜ถ๐˜ญ? ๐˜๐˜ด ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆ ๐˜ข๐˜ฏ๐˜บ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถ’๐˜ท๐˜ฆ ๐˜ฃ๐˜ฆ๐˜ฆ๐˜ฏ ๐˜ญ๐˜ฐ๐˜ท๐˜ช๐˜ฏ๐˜จ ๐˜ญ๐˜ข๐˜ต๐˜ฆ๐˜ญ๐˜บ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ ๐˜ฎ๐˜ถ๐˜ด๐˜ต ๐˜ต๐˜ณ๐˜บ? โฃ
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๐.๐’. Iโ€™m currently going through our newest gut protocol program and feeling amazing. If youโ€™ve been thinking about joining us, this is an example of what a day may look like. Weโ€™ll be starting a second round at the end of April if youโ€™d like to join me for it too! โฃ

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Your Gluten Free Guide

So you want to go gluten free?! ๐Ÿž๐Ÿฅฏ๐Ÿ 
I know making any sort of changes to your diet can be overwhelming. If youโ€™re experiencing bloating, gas, tummy issues, etcโ€ฆ and find itโ€™s often linked to the timing of carb heavy foods (think breads, pastas, etcโ€ฆ) it might make sense to temporarily eliminate it to see if it clears up.
Now I know, easier said than done, right?
I was diagnosed with Celiac Disease about 10 years ago after growing up eating ALL the wheat and it was certainly a lifestyle overhaul in the beginning but I promise it gets easier. As Iโ€™m walking our ladies through our newest gut protocol program, Iโ€™m starting to remember some of the things that helped me when getting started.
Here are some of my favorite tips:
1๏ธโƒฃ Become an ingredient investigator. Start to get REALLY comfortable reading the ingredient label. If thereโ€™s anything in question google it and be sure it doesnโ€™t contain gluten. You can also check the allergen statement which should indicate if it contains wheat or any traces of it.
2๏ธโƒฃ Get familiar with the many hidden names for gluten. Itโ€™s not just wheat. It can show up as anything from barley, rye, malt, farina, bulgur, couscous, kamut, etcโ€ฆ (I posted a cheat sheet over on my IG to help with this!)
3๏ธโƒฃ Be mindful of crosscontaimination. Oats are typically crosscontaiminated with wheat so we want to look for certified gluten free oats. Same thing goes for lentils (rather random). Another thing to think about is cross contamination at home and at restaurants. If youโ€™re toasting your gluten free bread after your childโ€™s whole wheat toast, you might be getting some gluten in your system.
4๏ธโƒฃ Focus on whole foods. When youโ€™re consuming things like fruits, vegetables, healthy fats, lean proteins, and gluten free whole grains it becomes really easy to navigate and stick to naturally gluten free foods. Plus, when we focus on what weโ€™re adding in vs. taking out, itโ€™s always helpful for our mindset.
5๏ธโƒฃ Remember that just because something is gluten free doesnโ€™t mean itโ€™s healthy. A lot of gluten free forms of our favorite foods are heavily processed, high in sugar, and low in fiber. Read your labels, pay attention to how your foods make you feel, and aim to stick to naturally gluten free whole foods as much as possible.
Are you gluten free? Any questions for me on going gluten free? Or are you looking for a gluten free swap for your favorite? Fill me in, Iโ€™m always happy to help!
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Is this you?!

Tired all the time?โฃ
Sugar cravings out of control?โฃ
Struggling to lose weight even though youโ€™re doing everything right?โฃ
Suffer from gas, bloating, cramping or indigestion after eating?โฃ
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The good newsโ€ฆ youโ€™re not alone.โฃ
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Instead of beating yourself up for your lack of willpower, motivation, or drive, letโ€™s look a little deeper. โฃ
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๐˜๐˜ฐ๐˜ธโ€™๐˜ด ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜จ๐˜ถ๐˜ต ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ? โฃ
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Truth is 70% of Americans have undiagnosed food sensitivities that stem back to gut health, but instead of addressing these issues head on, we try to find the next greatest diet that will fix all of our problems. โฃ
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Not anymore. Iโ€™m so excited to announce the newest program Iโ€™ll be launching for my clients. Itโ€™s a 4 week gut protocol where weโ€™ll dive into the EXACT root of the issue and focus on removing, replacing, and rebalancing to help heal your gut. โฃ
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The results so far have been incredible and they go way beyond the physical results (๐˜ธ๐˜ฉ๐˜ช๐˜ค๐˜ฉ ๐˜ข๐˜ณ๐˜ฆ ๐˜ข๐˜ญ๐˜ด๐˜ฐ ๐˜ข๐˜ฎ๐˜ข๐˜ป๐˜ช๐˜ฏ๐˜จ) โฃin only 4 weeks time.
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Weโ€™re hearing things like: โฃ
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โ€œ๐˜๐˜ช๐˜ฏ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ด๐˜ญ๐˜ฆ๐˜ฆ๐˜ฑ๐˜ช๐˜ฏ๐˜จ, ๐˜ญ๐˜ฆ๐˜ด๐˜ด ๐˜ข๐˜ฏ๐˜น๐˜ช๐˜ฐ๐˜ถ๐˜ด, ๐˜ฃ๐˜ญ๐˜ฐ๐˜ข๐˜ต ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฅ๐˜ช๐˜ด๐˜ค๐˜ฐ๐˜ฎ๐˜ง๐˜ฐ๐˜ณ๐˜ต ๐˜จ๐˜ฐ๐˜ฏ๐˜ฆ, ๐˜ด๐˜ฌ๐˜ช๐˜ฏ ๐˜ช๐˜ด๐˜ด๐˜ถ๐˜ฆ๐˜ด ๐˜ค๐˜ญ๐˜ฆ๐˜ข๐˜ณ๐˜ช๐˜ฏ๐˜จ ๐˜ถ๐˜ฑ, ๐˜ฃ๐˜ข๐˜ค๐˜ฌ ๐˜ช๐˜ฏ ๐˜ค๐˜ฐ๐˜ฏ๐˜ต๐˜ณ๐˜ฐ๐˜ญโ€. โฃ
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โ€œ๐˜•๐˜ฐ ๐˜ญ๐˜ฐ๐˜ฏ๐˜จ๐˜ฆ๐˜ณ ๐˜ฆ๐˜น๐˜ฑ๐˜ฆ๐˜ณ๐˜ช๐˜ฆ๐˜ฏ๐˜ค๐˜ช๐˜ฏ๐˜จ ๐˜ฉ๐˜ฆ๐˜ข๐˜ฅ๐˜ข๐˜ค๐˜ฉ๐˜ฆ๐˜ด, ๐˜จ๐˜ข๐˜ช๐˜ฏ๐˜ฆ๐˜ฅ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ฆ๐˜ฏ๐˜ฆ๐˜ณ๐˜จ๐˜บ, ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฆ๐˜น๐˜ค๐˜ช๐˜ต๐˜ฆ๐˜ฅ ๐˜ข๐˜ฃ๐˜ฐ๐˜ถ๐˜ต ๐˜ค๐˜ฐ๐˜ฏ๐˜ต๐˜ช๐˜ฏ๐˜ถ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฆ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ฑ๐˜ญ๐˜ข๐˜ฏโ€. โฃ
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๐—ช๐š๐ง๐ง๐š ๐ ๐ž๐ญ ๐ญ๐ก๐ž ๐๐ž๐ญ๐š๐ข๐ฅ๐ฌ? Iโ€™m hosting a totally no strings attached info group REQUEST TO JOIN HEREย 
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Gut Check & Our Newest Zero Impact Fitness Program

New Program ALERT!!!!

The 4 Week Gut Protocol Promo

I’m so excited for our newest Gut Protocol program launching March 15th!ย Super Trainer and nutrition expert Autumn Calabrese created The 4 Week Gut Protocol to show you how the food you eat impacts your gutย & your overall health. The program teaches you how to eat to support a healthy gut and help rebalance your gut microbiome. Autumn worked with Beachbodyโ€™s expert team of nutritionists and PhDs to create a comprehensive program thatโ€™s easy to follow, so you can start feeling better from day one.

It will be paired with the fitness program 4 Weeks for Every Body. These workouts help reduce the stress on your joints so your body can focus on doing the work it needs to support your gut.ย  Done together, these two programs can help you get back on a path to long-term health and wellness.

Introducing The 4 Week Gut Protocol from TeamBeachbody on Vimeo.

This is the first Beachbody program that combines a specific protocol to help support optimal gut health AND a fitness program to help optimize your overall health.

So I’m sure you’re wondering… how does this all work and what do you get?

  • Step one: youโ€™ll remove the most common foods known to cause gut issues.
  • You’ll get 4 program videos to walk you through the protocol so you can get started right away.
  • You’ll also get 4ย weeklyย focusย videos to educate, empower, and encourage you to keep going.
  • There is also a reintroduction video to help you add foods back in and continue to support your gut health.
  • We’ll be using color-coded containers along with revised food lists to get the perfect mix of nutrients while identifying potential food sensitivities.
  • Youโ€™ll also get 8 new 4 Week Gut Protocol recipe videosย & 12 snack recipe PDFs.
  • Plus a digital program guide, trackers, and more help you stay committed.

And then what can you expect with the workouts?

  • All of the workouts are under 30 minutes, and are 4 days a week.
  • We’ll use minimal equipment, simply dumbbells and a core ball
  • This program is for all fitness levels, as there are modifications for beginners, while advanced exercisers will definitely feel challenged.
  • Intensity, not impact, is what gets you results. The workouts focus on eccentric muscle contractions to optimize your time under tension, helping you get stronger, toned, and fit faster.
  • You can also choose to add an extra day of movement, by adding on one of Autumnโ€™s 4 bonus cycling workouts, 4 Rides For Every Body, exclusively on BODi.

You can even try out a sample workout here

4 Weeks for Every Body Promo

Why should I give this a try?

Did you know that 70% of Americans have undiagnosed food sensitivities?ย Absolutely anyone and everyone can benefit from showing their gut some extra TLC. What’s interesting is improving the health of your gut may also help improve things like gas, weight loss, bloating, sleep quality, indigestion, irregular bowel movements, energy, mood, inflammation in your body, and the appearance of your skin.

Are there any supplements required?

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For the optimal experience, I recommend Revitalize and Optimize along with Vegan Shakeology when doing The 4 Week Gut Protocol.

Our gut contains trillions of live & active bacteria.

Think of it like a garden, if you feed it and treat it well youโ€™ll reap the benefits, but if you neglect it and donโ€™t feed it well, it can become overgrown and filled with weeds.

 

  • Revitalize is a probiotic blend that can help support the digestive tract and help maintain gut health. Itย contains 3 billion CFU’s Bacillus coagulans per serving. Probiotics are wonderful to incorporateย to potentially help keep the good bacteria in your gut thriving so your garden is flourished and thriving.
  • Optimize is a proprietary blend of enzymes and Camu-Camu that may help with digestion of carbohydrates, protein, and fat. This can be a fantastic way to be sure you’re getting the most benefit from the foods you’re consuming.
  • Shakeology is aย nutrient dense superfood shake,thatโ€™s formulated with globally harvested ingredients that supply phytonutrients, antioxidants, enzymes, prebiotics and probiotics, fiber, adaptogens, vitamins, and minerals. Since youโ€™ll be removing a wide variety of foods from your diet over the next month, itโ€™s smart to have a nutrient-dense daily safety net like Shakeology to help meet your needs.

What do the results look like?

Erin C. Michelina S. Maddie M.

Will there be a test group?

Yes!! I’m so excited to be hosting a private exclusive test group to go through the program together. I personally have my Master’s Degree in Applied Nutrition so am even more excited to dive into this program. We’ll walk you through the 4 weeks of the program and workouts, to be sure you stay accountability to seeing it through, have a check point to get all of your questions answered, and a ton of extra support and knowledge along the way!

What are my options to join?

Here are the main options! If you already have access to BOD, complete the form below and we can figure out the best option & savings for you :)

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I’m in! How do I get started?

I’m so excited to lock arms and do this together!! Please complete the quick form and I’ll be in touch ASAP with all of the info to get you started. You’ll be able to purchase starting on March 15th.

My Number One Holiday Tip….

If youโ€™re struggling with weight loss right now, feeling stressed out about food, or beating yourself up for not making the best choices, I want to give you my number one tip for the holiday seasonโ€ฆ. โฃ
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๐ŸŽ„๐…๐จ๐œ๐ฎ๐ฌ ๐จ๐ง ๐ฆ๐š๐ข๐ง๐ญ๐ž๐ง๐š๐ง๐œ๐ž๐ŸŽ„โฃ
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Reality is there is no deadline to our journey, and sometimes the best and healthiest thing you can do this time of year, is take a brief pause. โฃ
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๐˜™๐˜ฆ๐˜ญ๐˜ข๐˜น, ๐˜ง๐˜ช๐˜ฏ๐˜ฅ ๐˜ฃ๐˜ข๐˜ญ๐˜ข๐˜ฏ๐˜ค๐˜ฆ, ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฃ๐˜ข๐˜ค๐˜ฌ ๐˜ฐ๐˜ง๐˜ง ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฑ๐˜ณ๐˜ฆ๐˜ด๐˜ด๐˜ถ๐˜ณ๐˜ฆ ๐˜ข๐˜ฏ๐˜ฅ ๐˜จ๐˜ถ๐˜ช๐˜ญ๐˜ต. โฃ
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Instead of making choices based on fear or losing weight, I want you to shift your mindset. โฃ
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๐…๐จ๐œ๐ฎ๐ฌ ๐จ๐ง ๐ฆ๐š๐ค๐ข๐ง๐  ๐œ๐ก๐จ๐ข๐œ๐ž๐ฌ ๐ญ๐ก๐š๐ญ ๐š๐ซ๐ž ๐ ๐จ๐ข๐ง๐  ๐ญ๐จ ๐ฆ๐š๐ค๐ž ๐ฒ๐จ๐ฎ๐ซ ๐›๐จ๐๐ฒ ๐Ÿ๐ž๐ž๐ฅ ๐ข๐ญโ€™๐ฌ ๐ก๐ž๐š๐ฅ๐ญ๐ก๐ข๐ž๐ฌ๐ญ. โฃ
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๐˜›๐˜ฉ๐˜ข๐˜ต ๐˜ฎ๐˜ข๐˜บ ๐˜ฎ๐˜ฆ๐˜ข๐˜ฏ ๐˜ฑ๐˜ข๐˜ด๐˜ด๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฐ๐˜ง๐˜ง๐˜ช๐˜ค๐˜ฆ ๐˜Š๐˜ฉ๐˜ณ๐˜ช๐˜ด๐˜ต๐˜ฎ๐˜ข๐˜ด ๐˜ค๐˜ฐ๐˜ฐ๐˜ฌ๐˜ช๐˜ฆ๐˜ด ๐˜ค๐˜ข๐˜ถ๐˜ด๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฌ๐˜ฏ๐˜ฐ๐˜ธ ๐˜ต๐˜ฉ๐˜ฆ๐˜บ ๐˜ญ๐˜ฆ๐˜ข๐˜ฅ ๐˜ต๐˜ฐ ๐˜ข๐˜ฏ ๐˜ฆ๐˜ฏ๐˜ฆ๐˜ณ๐˜จ๐˜บ ๐˜ด๐˜ญ๐˜ถ๐˜ฎ๐˜ฑ ๐˜ข๐˜ต ๐Ÿน๐˜ฑ๐˜ฎ. ๐Ÿช
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That may mean saying yes to the slice of your grandma’s homemade pie because itโ€™s a special memory and will make your soul feel good. โฃ๐Ÿฅง
๐˜›๐˜ฉ๐˜ข๐˜ต ๐˜ฎ๐˜ข๐˜บ ๐˜ฎ๐˜ฆ๐˜ข๐˜ฏ ๐˜ด๐˜ฌ๐˜ช๐˜ฑ๐˜ฑ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ฆ๐˜ค๐˜ฐ๐˜ฏ๐˜ฅ ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฑ๐˜ช๐˜ฏ๐˜จ ๐˜ฃ๐˜ฆ๐˜ค๐˜ข๐˜ถ๐˜ด๐˜ฆ ๐˜ช๐˜ต ๐˜ฎ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ฉ๐˜ถ๐˜ณ๐˜ต ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฃ๐˜ฆ๐˜ญ๐˜ญ๐˜บ. ๐Ÿดโฃ
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Remember there are foods that are good for our souls and good for our bodies. โฃ
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Letโ€™s find a balance between the two and enjoy the season. โฃ๐Ÿฅ‚๐Ÿฅฆ๐Ÿซ
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Tune into your body, eat mindfully, and trust that it will tell you what you need. โฃ
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๐˜๐˜ฏ๐˜ด๐˜ต๐˜ฆ๐˜ข๐˜ฅ ๐˜ฐ๐˜ง ๐˜ข๐˜ด๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ฉ๐˜ฐ๐˜ธ ๐˜ข ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ ๐˜ช๐˜ด ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ข๐˜ง๐˜ง๐˜ฆ๐˜ค๐˜ต ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต, ๐˜ข๐˜ด๐˜ฌ ๐˜ฉ๐˜ฐ๐˜ธ ๐˜ช๐˜ต ๐˜ช๐˜ด ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ฎ๐˜ข๐˜ฌ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฃ๐˜ฐ๐˜ฅ๐˜บ ๐˜ง๐˜ฆ๐˜ฆ๐˜ญ? โฃ
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Maintaining can be a win right now. โฃ
๐‹๐ž๐ญโ€™๐ฌ ๐œ๐ž๐ฅ๐ž๐›๐ซ๐š๐ญ๐ž ๐ญ๐ก๐š๐ญ. โฃ
What goals are you focusing on throughout this holiday season? โฃ
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