MMB – Why Detox?

Hi Everyone,

Happy Monday to you!  Have you stepped outside yet?  Oh my goodness, it’s like a summer morning out there!  After I write this blog, I’m going to head out with the boys and get some morning fitness in to kick off the day!  I hope you find time to get out and move today too!

This past Saturday was the 3rd Spring Fitness Challenge and it was all about “The 500” & “The 300”!  I bet you are wondering what those are? I’m glad you asked!  The 500 is made up of five training circuits that include 100 exercises each.  For example, a block might be 25 push-ups, 25 jump squats, 25 burpees, and 25 star jacks.  These blocks are meant to be multi-muscle group firing, which means that you are using your entire body to complete each set of exercises.  Low impact exercises are also shown so that everyone can participate at their own ability. 

Once a block has been completed, the boot camper must run for two minutes. After the run, the boot camper takes on the next block until all five blocks and five runs are completed and the boot camper has conquered The 500! 

For my 30 minute boot camps, reps are reduced to 15 per exercise so that the format can fit within a 30-minute boot camp and thus, The 300 is the goal!  Either way, The 500 & The 300 are guaranteed to maximize your effort by building muscle, training fast twitch muscle fibers, utilizing and taxing the core, and weaving in burst training to burn calories and shed fat!  Woo hoo!  That’s exciting fitness and it’s why we gather together on Saturday mornings to kick off the weekend!  If you haven’t tried one of these formats, don’t wait any longer.  Come join us!

Here are the winners from Saturday:

7am The 500:

1st place – Christina Mantha with a 17:40.

2nd place – Joanne Vieira with a 19:52.

3rd place – Lisa Dillon with a 20:34.


8:05am The 300:

1st place – Cliff Donnelly with a 17:21

2nd place – Debbie Robison with a 17:54.

3rd place – Heather Thompson with a 18:05.


Congratulations to all of the boot campers who showed up and put the hard work in.  You are all winners in my book! 


1st place winner of The 500 – Christina Mantha!!   Way to go Christina!!


1st place winner of The 300 – Cliff Donnelly!  Way to go Cliff!!


Announcements and Reminders:

1)  Cardio Core on Tuesday at Jen’s Studio:  There are (2) spots open at 5:45pm, (3) spots open at 6:55pm, and (3) spots open at 7:35pm.  Please text or e-mail me to sign up for this fun filled class on a Tuesday night!

2)  Spring Fitness Challenge – We are 1/2 way through The Challenge!  If you weighed in, how are you doing with your nutrition?  You might want to weigh yourself at home and check in.  If the scale hasn’t moved, it might be time to shake something up.  How are your portion sizes?  Are you eating too much at night?  Snacking on empty calorie snacks?  Are you drinking enough water?  Think through some of these things and be honest with yourself.  I’d be happy to do a 20 minute check in with Jen to help you with this. 

3)  Next Running Boot Camp is Sunday, May 6th at 7am.  Mark your calendars for another Running Boot Camp!  Class is 60 minutes and starts from my house.  Drop in cost is $15.

4)  Cardio Fusion is at VBC this week.  Bring your kettle bells!


Thought for the week:  Why detox?

Many of us have heard of detoxing, but why should we do it and how should we do it?  This list from might help:

1. Remove toxins from the body.

Long-term exposure to toxins (environmental pollutants, cancer-causing chemicals, preservatives, pesticides, heavy metals, and industrial waste) affects our metabolism, behavior, immune system, and leads to disease. They are stored in tissues and cells throughout the body, including the brain, often for years – yikes!

2. Prevent chronic disease.

Environmental toxins are responsible for many cancers, neurological diseases, heart disease, strokes… you name it. Our bodies do have a built-in detox function to deal with these dangers, but those systems are constantly overloaded! Detoxing assists and improves what our bodies are trying to do naturally.

3. Enhance immune system function.

A compromised immune system makes us vulnerable to colds and flus, affecting our quality of life and productivity. Regular detoxing helps strengthen immune system functioning and fights off infection.

4. Lose weight.

Toxins affect the body’s natural ability to burn fat, leading to weight gain. Diabetes, heart disease, and high blood pressure are directly linked to weight issues. Detoxing rids the body of toxins stored in fat cells and increases metabolism.

5. Slow premature aging.

Detoxing rids the body of free radicals and heavy metals partially responsible for aging. Detoxing helps to increase nutrient absorption, including antioxidants and vitamins that help fight oxidative stress.

6. Improve quality of life.

Simply put, our bodies don’t function very well when they’re loaded with toxins. We may have joint pain, headaches, digestive disorders, sleep problems, and lack of energy. Depression may be eased and memory may be improved as a result of detoxification!

7. Increase energy.

You will have more mental, physical, and emotional energy after detoxing. People tend to sleep better and need less of it.

8. Improve skin quality.

Diet and environmental toxins undeniably affect skin. Detoxing improves acne, and strengthens hair and nails, and gives us a natural, healthy glow.

9. Mental and emotional clarity.

When the body’s systems are aligned, a shift also occurs with our mental and emotional states. We can deal with more when we’re clear and grounded. We can make better decisions, analyze accurately, and see things differently.

10. Restore balance to our body’s systems.

Our digestive, nervous, and hormonal systems were designed to work together to achieve optimum health. This is what our bodies want to do! When we overload them with toxins and unhealthy foods, these systems don’t work as well as they should and we get sick.

Detoxing brings balance back and helps our systems function properly again.


So, what are some ways we can detox? 

Check out this list from  Happy detoxing!

Our bodies can become overwhelmed due to the volume of toxins exposed in its environment by way of water (fluoride and other chemicals), air (chemical trails, pollution and other toxins), food (chemicals, pesticides, preservatives, genetically modified ingredients etc.), pharmaceuticals and other drugs.

True healing requires a detoxification of both the mind and the body. Below are 10 ways you can help your body detoxify naturally so it can flush out some of the everyday toxins to which it’s exposed:

1. Start the day with a glass of spring water and the juice of one freshly squeezed lemon.

This helps flush out the toxins and alkalizes the body. Alternatively, you can add a couple of tablespoons of apple cider vinegar to a glass of spring water. Hippocrates treated his patients with apple cider vinegar. He found it was a powerful cleansing and healing elixir, a naturally occurring antibiotic and antiseptic that fights germs and bacteria, for a healthier, stronger, and longer life.

Don’t forget to drink plenty of water throughout the day to continue flushing out the toxins.

2. Drink a freshly made vegetable juice daily.

Include lots of greens such as kale, spinach and cilantro. I love to start my day with a juice made with apples, carrot, lemon, ginger, turmeric, beetroot, kale and cilantro. When the seasons change, some of my ingredients will also change.

3. Eliminate toxic oils from your diet.

Toxic oils can include vegetable oil, peanut oil, sunflower oil, cotton seed oil and canola oil. Substitute with good oils, such as extra-virgin olive oil, coconut oil, avocado oil, hemp oil and flaxseed oil. Hemp oil, for example, is a great source of omega-3s, -6s, and -9s.

4. Drink green tea and herbal teas such as dandelion, nettles etc.

These teas help the body detoxify and clear out toxins.

5. Eat more raw fruits, herbs and vegetables.

Fruit, vegetables and herbs contain enzymes that aid digestion and improve nutrient absorption.

6. Minimize or eliminate white sugar intake.

Also avoid substitutes that contain toxic artificial sweeteners, and opt for natural versions such as stevia, honey, coconut sugar, date sugar, molasses, or maple syrup.

7. Minimize or eliminate white flour and white breads.

White flour is like adding glue in the body, and it overworks the digestive system. It can cause digestive disorders, and it can make it difficult to have normal bowel movements.

Substitute white flour for other flours such as spelt flour, kamut flour, quinoa flour, brown rice flour, buckwheat flour or cornmeal. Switch from white bread to whole grain bread.

8. Take a probiotic supplement.

You can also eat foods that contain live cultures, such as cultured vegetables, Greek yogurt, or kefir. The beneficial bacteria kill harmful bacteria and yeasts and help to heal the lining of the intestines.

9. Eat legumes and less meat, fish and poultry.

Legumes are a great source of protein and the fiber in beans helps keep the bowels eliminating properly.

10. Breath deeply, walk, smile, laugh, be happy and remove toxic people out of your life.

Find the positive in every day and move your body. This will all help to reduce stress and the stress chemicals in your body.