First off you should consult your physician to make sure you are a good candidate for a detox.  If you have pre-existing medical/health conditions you need to find out if a detox may cause more harm than good.  Several drug and supplement interactions can be lethal.  Let the doctor know which specific detox you are planning on doing and print out a copy of the detox supplements. 

A good detox program must  purify the blood, detox the liver, and cleanse the colon, kidneys, and bladder.  Make sure your detox addressess each of these organ systems.  

Run for the hills if your detox doesn’t include fruits, veggies, water, and other real foods.   Most detoxs severely restricts calories which will create weight loss only to be regained with a vengence when you return to a normal diet.   You should be able to get a variety of nutrients from a variety of sources.   Strict liquid diets and a few pills are not a detox that’s called starvation.  Steer clear of overly restrictive diets or detoxs that do not include real food. 

Make sure you can stick to the program for the pre-determined amount of time.  Most detoxs are approximately 1-2 weeks.  You really have to pre-plan the best time to start a detox.  Make sure you don’t have any special occasions planned over your detox which will lead you to temptation.  Results will be greatly diminished if you do not stick to the plan.  Even going off the detox for a few meals can really waste all of your hard work.  Spend some time really planning a good time to start your detox.  I personaly prefer a more strict 7 day detox instead of a lengthy 14 day detox.  Mentally I can wrap my mind around it better and I can literally handle just about anything for 7 days. 

You should also have a nutrition plan on how to eat after your detox.  If you go rigth back to your old way of eating you’ll regain all of your weight back and you’ll be rigth back where you were before the detox.  A thorough detox should also include a nutritional plan on how to eat after the detox to transition you back to normal food and to also make sure you can maintain your results. 

You also need to make sure the supplements involved with the detox are safe and effective.  You don’t want any harmful stimulants that could be dangerous to your health.  I’ll be honest, about 90% of all supplements are a complete waste of time and money.  Supplement companies come and go so make sure your detox uses a supplement company that has a minimum 10 years of being in business.  Do the supplements have quality control testing done on them to guarantee purity and effectiveness (should follow GMP protocols “Good Manufacturing Practices” set forth by the FDA).  Do the supplements have peer reviewed clinical studies on them to prove that the nutrients get absorbed by your body and are safe?  Do the supplements have a long term effect on your body?   Do a little homework before you decide to start any detox program.

I started investigating several detox programs for my clients just about a year ago.  I was totally shocked about the total crap out there.  My clients were wasting their money and in most cases endangering their health.  So I came up with my own 7 Day Detox.  It’s totally awesome, Christina and I got awesome results – you can check out our video testimonials at www.cherryhilldetox.com .  I lost 8 lbs, 1% bodyfat, and 1 inch off my waist.  Christina lost 8lbs, 3% bodyfat, and over 4 inches in just 7 days.  I even created a “No Pills” version if the cost is a little too high and/or you have an aversion to pills.

So why does this Detox work while others do not?

•   High soluble and insoluble fiber content will stabilize your
  blood sugar and insulin levels.
• Stable blood sugar levels decrease food cravings and
  supercharge your energy levels.
• High fiber will pressure wash your gastro-intestinal track of any
  toxins and impurities interfering with nutrient absorption.
• Protein supplements guarantee you don’t lose valuable lean
  body mass and only lose evil body fat.
• You will not be losing water weight because you will be taking in
  1-2 gallons of water per day to flush out all the toxins.
• Alfalfa is one of the ultimate “super foods” and it has a
  powerful effect on your body’s alkaline state (a big secret to
  warding off cancer, many other diseases and joint
  inflammation).  It’s a major part of your supplement regimen.
• Vita-Lea multi-vitamin guarantees you are getting all of your
  required vitamins, minerals, and essential nutrients.
• You will not restrict your calories, you’ll be eating a ton of
  fresh fruits and vegetables.
• No harmful stimulants or supplements
• 100% money back guarantee for all Shaklee supplements
• 24/7 support from our qualified staff of personal trainers and
  nutrition experts.  You are not alone!!  If you come to our
  studio, we’ll take pre/post measurements including weight, body
  fat %, and body circumference measurements.
• 7 Day RD Designed Post Detox Meal Plan & Grocery List including fat melting exercise routine

 Get all the details at www.cherryhilldetox.com . 

Committed to your success,

Kevin Hensel, President Fit-4-Life

Marlton personal trainer

Must Have Pantry Items:

Cereals: Kashi Go Lean (My favorite), Kashi Go Lean Crunch, Barbara’s Bakery Shredded Oats, Barbara’s Bakery Cinnamon Puff Ins, Kashi Autumn Wheat (feel free to mix cereals for better taste and variety – Kashi cereals have awesome protein and fiber)

Breads: Ezekiel 4:9 / Ezekiel Sesame (My favorites – might want to freeze gets moldy fast), Trader Joes Whole Wheat Tuscan Bread, Peperidge Farm 9 Grain Whole Wheat. Ezekiel Muffins, Kashi Go Lean Waffles (Blueberry my favorite)

Crackers: Dare Whole Wheat Grains First, Trader Joe’s Bite Size Everything Crackers, Stacy’s Whole Grain Pita Chips, Kashi TLC Crackers, Raincoast Crisps (Whole Foods)

Steel cut oatmeal (not instant, rolled oats OK – brand not important) Trader Joe’s actually has pre-cooked frozen steel cut oatmeal. Very tasty and super fast!

Grains/Pastas: Barilla Plus Pastas (awesome protein, very tasty), Quinoa (Brand not important), Bulgur wheat (Brand not important), Long Grain Brown rice (long grain – fluffier and lighter – brand not important)

Beans: Garbanzo beans/chick peas, kidney beans red/white (no sodium – canned beans are faster to quick), edamame (probably in frozen section)

Solid White Tuna (packed in water not oil)

Nuts: Raw, unsalted nuts (Almonds/walnuts- brand not important) roasted nuts taste better but unfortunately also destroy all the healthy omega 3 fatty acids in the nut

Crazy Richards Peanut Butter or Traders Joes Unsalted Peanut Butter (TJs mixes really well – to mix the oil store the peanut butter upside down in your pantry). Almond Butter is also another great alternative

Cooking Must Have Pantry Items: Chicken/vegetable broth – organic (less sodium), Muirglen Canned Tomatoes, Vinegar, Lemon juice

Popcorn (No butter, lo sodium) – my favorites Naked Popcorn, 365 Popcorn (Whole Foods)

If you are just too busy to cook, Personal Chef Christina Dimacali will also come to your home and prepare meals for you visit her website www.cyplate.com .

For most people reckless snacking derails their healthy diet, leaving them frustrated and overweight.

Do you eat a healthy lunch only to succumb to the vending machine an hour later?

I’ve got good news for you, if you do.

With just a few adjustments to your diet, you can effortlessly kick your snacking habit to the curb.

You see, the urge to snack happens when your blood sugar levels drop—giving your body the message that you need more fuel. (Enter the vending machine.) This happens after eating meals that are low in fiber, low in calories, and high in sugar.

The solution?

Eat meals that are filled with fiber and you’ll stabilize your blood sugar levels, and feel full longer.

The Case for High Fiber

Researchers have done their homework on fiber, and the results spell easy weight loss for all who listen. By consuming an extra 14 grams of fiber each day you can cut your calorie intake by a full 10 percent.

People who consume more fiber (as low as 20 grams per day) weigh an average of 8 pounds lighter than people who consume low fiber (closer to 10 grams per day).

There are two main reasons that high fiber leads to weight loss:

1. Fiber fills you up and stabilizes blood sugar for hours. This tames your appetite and protects you from needless snacking.
2. Foods that are high in fiber aren’t as calorie dense. When you fill up on high fiber foods you eat just as much but take in fewer calories.

Breaking it Down

It’s always easier to understand a concept like this when real life examples are given. So here’s a review of a low fiber, high sugar diet that ‘Jane’ was eating, and then we’ll see the small changes made to increase her fiber content and stabilize blood sugar.

• Breakfast: Jane would typically eat a packet of instant oatmeal made with low fat milk and topped with banana and brown sugar. On the way to work she would also grab a mocha or latte.
• Snack: Without fail by 10am Jane’s stomach would growl, sending her to the vending machine. She would end up with a small bag of chips, crackers or candy to hold her over until lunch.
• Lunch: By noon Jane was starving again, and would inhale her packed lunch of a medium sized bagel with low fat cream cheese and deli slices, and a small container of yogurt.
• Snack: At 3pm Jane’s appetite would soar and she would scavenge the office for a small snack to hold her over until dinner. She usually found part of a leftover pastry or cookies, and if all else failed she would once again turn to the vending machine.
• Dinner: Most nights Jane would make a dinner of chicken breast, instant rice and a small salad, some nights she would substitute pasta for the rice.
• Snack: Every night at 10pm Jane would find herself back in the kitchen in search of something sweet. Most often she would have a bowl of low fat ice cream or sorbet before going to bed.

Did you notice a trend in Jane’s diet? While she kept her selections fairly low in fat, she hardly ate any fiber which left her battling hunger all day. Her meals were also very high in sugar, which caused her blood sugar levels to jump up and plunge down throughout the day.

Here’s the revised version of Jane’s meals:

• Breakfast: Instead of the instant oatmeal Jane switched to using old fashion -steel cut (intact) oats. She then topped it with broken walnut pieces and banana. Instead of drinking a high-sugar mocha or latte, she started drinking hot tea.
• Snack: Apple and 20 raw almonds 
• Lunch: For lunch Jane had a cup of lentil soup, a slice of rye bread and a cup of steamed veggies.
• Snack: Shaklee snack bar, 4 grams of fiber and 10 grams of protein 
• Dinner: This meal didn’t change much for Jane. Instead of instant rice she made brown or wild rice, and instead of white pasta she made whole wheat. She also added a vegetable dish to dinner, in addition to the salad.
• Snack: Most nights Jane skips her late night snack since she just doesn’t feel hungry. On those nights that she does want a sweet treat she enjoys sliced fruit.

That didn’t look hard, did it?

As you probably noticed, Jane’s daily calories dropped dramatically after adding fiber to each meal. Also her percentage of calories from fat also dropped, since her snack foods were high in fat.

This means that Jane is effortlessly losing weight simply by consuming more fiber.

You can follow Jane’s lead by evolving your diet to include higher levels of fiber.

To expedite your weight loss be sure to include a consistent and challenging exercise routine. I’m here to help with that – simply call or email today to get started.

Yield: 6 servings

Here’s what you need…

• 1 teaspoon olive oil
• 1 teaspoon chopped garlic
• 1 cup asparagus, cut into 2 inch segments
• 1 (16 oz) package pre-chopped stir fry vegetables
• 1 (10 oz) package shredded cabbage
• 1 cup chopped pineapple
• 1 cup chopped cooked chicken breast
• 3/4 cup teriyaki sauce

1. Heat the olive oil in a large skillet or wok. Add the garlic. When the garlic is browned add the asparagus. Stir fry for 5 minutes or until the asparagus turns bright green.
2. Add the chopped stir fry vegetables, cabbage, and pineapple. Stir fry for 5 minutes or until the vegetables are tender.
3. Add the cooked chicken pieces and mix in the teriyaki sauce. Stir fry for another minute, until the sauce is evenly distributed.

Nutritional Analysis: One serving equals: 117 calories, 1.8g fat, 15.8g carbohydrate, 4g fiber, and 10.7g protein.

Kevin Hensel, President Fit-4-Life

Cherry Hill Personal Training Studio located just minutes from Moorestown, NJ

For the past 17 years I’ve been a personal trainer, one of the biggest issues I’ve faced with my clients is eating too little.  Excessive caloric restriction will completely sabotage your well intentioned weight loss goals.  Telling someone to eat more and lose weight doesn’t go over so well.  It’s quite a psychological barrier to overcome.

From a logical standpoint, it makes sense that if you want to lose weight you should restrict your calories, right.  Think again. Restricting your calories can be the worst thing you can do to lose weight.  When you eat too few calories not only will you not lose weight you will probably gain weight.  I know it doesn’t make sense, but let me break it down for you.

Eating too few calories or severely cutting your calories too quickly will bring your metabolism to a screeching hault.  When you eat too few calories you send an urgent message to your brain that you are in a starvation mode.  As a protective mechanism your body starts slowing down your metabolism for preservation purposes. Your body starts to see every calorie like its the last one it will ever see. 

Your body’s ultimate fuel source is fat.  You might be thinking great when I cut my calories back, my body will be forced to use fat as it’s primary fuel source because there won’t be anything else to use.  Once again, logic can be your worst enemy.  Your body doesn’t use logic.  When your body triggers the starvation mode due to caloric restriction, it will hold onto your fat cells with a vengence.  Your body will start using muscle and other important tissues as a primary fuel source.  I know it sounds counter intuitive, but it’s totally true (I have science on my side).  Your body will burn fat cells for emergency purposes, only after it’s depleted available muscle will it even think of using fat as a fuel source. Then guess what?  Now that you are burning muscle for a fuel source, you are losing valuable lean body mass.  Less lean muscle means your metabolism slows down even further.  It’s a double whammy.

All the hype created about low intensity cardio burning more fat is total crap (pardon my French).  Low intensity cardio less than 65% of your Maximum Heart Rate does use fat as a fuel source, however it is not burning stored fat in your adipose tissue (jiggly bits) it’s using the fat in your blood stream as a fuel source.  That’s a huge difference.  Fat circulating in your blood stream doesn’t necessarily get turned into fat cells (adipose tissue).  Don’t get me started.

So how do you know if you are eating too few calories or you are cutting your calories too quickly.  Well I’m glad you asked. To accurately determine your daily caloric intake is a rather complex task.  First you need to determine your Basal Metabolic Rate or (Resting Metabolic Rate RMR).  It takes some really hi-tech equipment to accurately measure your RMR.  Your RMR is the amount of calories your body burns each day just to exist (respiration, circulation, etc).  Your age, weight, height, activity levels, job, all effect your RMR.  Click here for a kool little RMR Calculator, it’s great for getting a rough guesstimate http://www.freedieting.com/tools/calorie_calculator.htm  .

Remember that hi-tech piece of equipment I was talking about before that measures your RMR.  It’s called the Korr metabolic Analyzer and it’s totally awesome.  I spent an arm and leg for it, but it’s absolutely necessary if you want to lose weight.  If you do not know how slow or fast your metabolism is then you have absolutely no idea how many calories you should be taking in, not to mention you will also have baseline data so you can re-evaluate your RMR 1-2 months later to make sure your metabolism is increasing with your workout routine. 

All you do is breathe in a tube for about 10 minutes then it does the rest.  It computates your RMR based on your oxygen and carbon dioxide exchange (real techie stuff).  Once I have your RMR, then I will create you a registered dietitian designed 7 Day Meal Plan and Grocery List.  I’ll tell you exactly what, when, and how much to eat (including carbs, fats, protein, vitamins/minerals, and supplements if necessary).  Meal plans are based on your likes, dislikes, food preferences, dietary restrictions, and goals.  We also give you an online food journal account that ties in with your meal plan so you can track your calories and weight loss. 

It only costs $85 for the 60 minute metabolic evaluation and you get everything I just mentioned.  Stop shooting in the dark and find our your specific metabolic blueprint so you’re not guessing about your weight loss and metabolism.  Call me at 856-751-0033 or visit www.cherryhillbodyiq.com for more info.

So how do you master your metabolism and fire up your fat burning furnace ASAP?

1.  You should never eat below 1200-1300 calories (EVER!!)
2.  Cut your calories by 300-400 calories for 3-4 weeks.  Allow your body and metabolism 4 weeks to stabilize itself before you drop anymore calories
3.  Try to burn approximately 300-400 calories/day with endurance/cardiovascular exercise
4.  You must strength train 3-4x/week to increase lean muscle mass therefore firing up your metabolism
5.  Eat 5-6 small meals every 3-4 hours to stabilize your blood sugar levels
6.  You MUST eat breakfast within 30-60 minutes of waking up.  The reason you’re not hungry in the morning is because your metabolism is all screwed up.  Your blood sugar levels are all over the place and your brain doesn’t know when it’s really hungry anymore.  Drink a meal replacment shake if eating in the morning makes your stomach turn. 
7.  Aim to lose 1-2 lbs per week.
8.  If you do all of these things and after 8 weeks you still don’t see any results you might have a slow metabolism (hypothroidism).  Here are some other symptoms of Hypothyroidism

•Fatigue
•Weakness
•Weight gain or increased difficulty losing weight
•Coarse, dry hair
•Dry, rough pale skin
•Hair loss
•Cold intolerance (you can’t tolerate cold temperatures like those around you)
•Muscle cramps and frequent muscle aches
•Constipation
•Depression
•Irritability
•Memory loss
•Abnormal menstrual cycles
•Decreased libido

Consult with your doctor.  A simple blood test will let them know.  They have great drugs to get your metabolism back on track. 

Schedule your Metabolic Evaluation for $85.  Give me a call if you have any questions or visit www.cherryhillbodyiq.com
 

Kevin Hensel, President Fit-4-Life, Inc.

856-751-0033

Cherry Hill Personal Training Studio Located Just Minutes from Mt Laurel

The solution may be easier than you think. Many acts of overeating, in fact, may have less to do with appetite than the sheer amount of food we have on our plate, says Dr. Barbara Rolls, a nutrition expert at Penn State University and author of The Volumetrics Eating Plan.

If we super-size our meals, it only stands to reason we would want to get our money’s worth by cleaning our plates. But this is not how our bodies are meant to work.  Big meals override the cues that tell us we are full and should stop eating, says Rolls, who has seen this time and time again in various studies. It’s quite strange.

Food packaging and commercials may suggest cravings that are not really there; plus there’s depression, anxiety and other outside influences that cause us to eat when we’re not really hungry. Of course, a healthy appetite can make it hard to lose weight, especially if your stomach is grumbling because you’ve cut back on calories to shed a few pounds.

So rather than just eating less, Rolls and others say, there are ways to feel full without giving up all that much. For hunger pains that don’t go away real or imagined here’s what the latest studies suggest:

Super-size filling foods:  Fruits and vegetables contain a lot of water and fiber, which can quickly fill you up. Better yet, they are low in calories. Ross suggests super-sizing these foods much like you would fast food. Rather than cutting back, just eat more fruits and vegetables instead, she says.

Try a variety to a keep your diet interesting. Corn or strawberries may prove more appealing than Brussels sprouts or grapefruit for some, so don’t give up on all of these foods if you don’t care for a few.

Eat your protein: A high-protein, low-carb diet is believed to be unhealthy over the long term, but the latest diet craze has helped reveal a little-appreciated detail: protein-rich foods are possibly more filling. In a recent study, Dr. David Weigle of the University of Washington School of Medicine followed 19 people who kept to a 2,000-calorie diet for several months.

At first, they got 15 percent of calories from protein. Then they upped their protein to 30 percent. The men and women ate the same percentage of carbohydrates throughout, while cutting back on fats. Compared to the weeks they ate less protein, volunteers reported feeling more full when they ate 30 percent of their calories from protein. They also lost more weight.

No one has studied whether a juicy steak is more filling than fruits and vegetables, at least calorie by calorie, says Rolls. But as long as the protein is lean, she says that including such foods in your diet may help you eat less and lose weight.

Limit fatty foods, can the soda: Cakes and other fatty foods pack a lot of calories without adding much substance. A recent study on mice found that high-fat diets seem to override a hormone that tells the body when it’s full. Foods laden with sugar and fat may taste good, but they do little to fill you up.

Indeed, researchers at Tufts University found that nearly two-thirds of adults got more calories from soft drinks than any other specific food. As a whole, they were also more obese than those who stuck to fruit juice and low-fat milk.

Snack smart: A little snacking may not only keep your hunger in-check between meals, but may also leave you less tempted to overeat at dinner. Indeed, some research suggests that snacking throughout the day instead of sitting down for regular meals may lead to greater weight loss.

Keep in mind that this does not apply to what we think of as traditional snacks, such as cookies or chips. Nibbling on nuts or cheese, which are high in protein, may leave you fuller than snacking on foods that are high in carbohydrates or calories. To make sure snacking doesn’t become just another big meal, try picking out different foods that are low in calories and keep them handy for when hunger strikes.

Eat until you’re hara hachi bu:  Translated from Japanese, this literally means eat until you’re 80 percent full. Residents of the Japanese island of Okinawa, who are among the oldest and healthiest people on the planet, have perfected this practice over the years.In general, Okinawans eat 10 percent to 40 percent fewer calories than Americans. Try eating until you feel mostly full, then wait 20 minutes. Research suggests that many people are satisfied after following the 80 percent rule, even though they eat less.

Committed to your success,

Kevin Hensel

Marlton, NJ Personal Trainer Expert

2. Grape Tomatoes – They’re sweeter and firmer than other tomatoes, and their bite-size shape makes them perfectfor snacking, dipping, or salads.  They’re also packed with vitamin C &A, fiber, phytochemicals, and flavor.

3. Fat-Free (Skim) Milk – Excellent source of calcium, vitamins, and protein with little or no artery-clogging fat and cholesterol

4. Blueberries – They’re rich in fiber, vitamin C, and antioxidents

5. Wild Salmon – The omega-3 fats in fatty fresh fish like wild salmon can help reduce the risk of sudden-death heart attacks. Salmon caught in the wild has less dioxin than fresh-farmed salmon.

6. Crispbreads – Whole-grain rye crackers, like Wasa, Ry Krisp, and Ryvita-usually called crispbreads-are loaded with fiber and often fat-free.

7. Brown Rice – Enriched white rice is nutritionally bankrupt.  You lose the fiber, magnesium, vitamins E and B6, copper, zinc, and who-knows what phytochemicals that are in the whole grain.

8. Watermelon

9. Diced Butternut Squash – A growing number of stores sell precut squash ready to go into the oven, a stir fry, or a soup or risotto.  Every half cup has 5 grams of fiber and payloads of vitamins A & C.

10. Pre-washed, Pre-cut Bags of Greens – Greens like kale, spinach, and broccoli rabe are nutritional power houses. Most are loaded with vitamin C, carotenoids, calcium, folate, potassium, and fiber.  Now it’s easy to squeeze health greens into your busy schedule.

Committed to your success,

Kevin Hensel, Owner Fit-4-Life Personal Training Studio

Located on border of Marlton & Cherry Hill, NJ

Here’s what you need…

• 12 Brussels Sprouts
• 1 teaspoon Olive oil to drizzle
• Salt and pepper
• 2 fresh garlic cloves, minced

1. Preheat the oven to 400 degrees.
2. Cut the stem off the Brussels Sprouts and cut them in half lengthwise. Drizzle with olive oil, coat evenly. Season with salt and fresh ground pepper.
3. Place the Brussels Sprouts cut side down on a baking sheet. Roast for 10 minutes.
4. Remove the baking sheet from the oven, using tongs coat the Brussels Sprouts with the garlic. Place the baking sheet back in the oven for an additional 5 minutes.
5. Remove the baking sheet from the oven, the cut side of the Brussels Sprouts should be browned and crispy.

Nutritional Analysis: One serving equals: 72 calories, 2g fat, 10g carbohydrate, 4g fiber, and 4g protein.

Kevin Hensel, President, Fit-4-Life, Inc.

Cherry Hill Personal Training Studio, Cherry Hill NJ

Why do you overeat? Here are a few likely reasons:

1. Habit: Whether you realize it or not, you eat in a learned pattern, rather than out of need. You clean your plate because that’s what your mother taught. You eat what is served without stopping to check if you are full. You butter two pieces of toast for breakfast rather than questioning if one piece would do the job.
2. Absentminded: You forget to pay attention when you eat. Mindless munching while watching a movie, snacking while driving, or picking at food while cooking – these absentminded calories really add up.
3. Something Deeper: Sometimes you use food for recreation or to change your mood. These calories may lend you a temporary sense of comfort or pleasure, but ultimately your body suffers from the indulgence.

Here are 3 Steps To Overcome Overeating – read these, and apply them to your life.

Step #1: Pay Attention

Be aware of what and how much you eat. This simple concept will save you from hundreds upon hundreds of calories each week.

To apply this rule, don’t eat while your attention is distracted by another activity. Only put food in your mouth when you are hungry and conscious of it. This means turn off the T.V., get out of your car, and no matter what you do, don’t graze in the kitchen while cooking.

Step #2: Practice Balance

Be aware of the types of food that you eat during each meal, and make sure that it’s balanced. When you eat a balanced diet filled with lean protein, whole grains, lots of veggies, a few daily servings of fruit and limited fat and sweets, your body will be satisfied and you’ll lose the urge to overeat.

This means you shouldn’t always eat carb-based meals, and you also shouldn’t always eat high-fat meals. Make a mental checklist of the food groups that you’ve eaten each day. Did you eat lean protein? Did you have plenty of vegetables? Did you refrain from eating more than one or two primarily carb-based meals? This mental checklist will save you from making food decisions that you’d later regret.

Step #3: Be Tuned In

Your body will always tell you when its hunger has been satisfied – you’ve just gotten so good at ignoring the signs that you barrel through your meal only to feel like you’ve been hit by a ton of bricks once all that food hits your stomach. It’s time to take a deep breath and listen to your body.

An important part of being tuned in is to eat slowly. Once you start to pay attention you’ll notice a point when each bite becomes less and less satisfying. That is your body’s way of letting you know that you’ve had enough and that each continued bite is simply overkill (yes, even if you’re only halfway through that plate of pasta).

By learning how to control your eating habits, you’ll find weight loss to come simply and naturally.

Want to speed up your weight loss, make it permanent, and shape your body at the same time? I’ve got what it takes to get you there! No guess work, no fad diets, and no super long workouts.

Call or email today to learn more about my fitness and fat loss programs that will quickly change your life.

The big question in everyone’s mind did we keep it off? To lose this amount of weight so fast would lead anyone to believe it’s just water weight we lost. But that is why the supplement regimen is so important to maintain lean body mass. (That was my biggest concern is that we would lose valuable fat burning muscle). That’s why I also took our Pre/Post Body Fat % in addition to our weight and body circumference measurements. We could not have lost water weight because our body fat % would not have dropped, just our weight would have dropped.

Drumroll please. My 7 Day Detox – 1 Month After Results Are: my waist measurement is still a 32 (33 inch waist pre-detox), my bodyfat % has stayed 10.4%, my weight did elevate slightly to 178 from the 174 immediately after the detox. Since my bodyfat did not elevate, this leads me to the conclusion the 4 lb gain is mostly muscle tissue since I’ve been hitting the workouts pretty hard since the detox.

Nobody really cares about my results because I do this for a living and I didn’t really want to lose anything in the first place (However I’ll take a slimmer waistline and lower bodyfat % anyday).

Christina’s 1 Month Post Detox Results Are: Bodyfat has dropped another .5%, her measurements have stayed the same, and her weight has increased 2 lbs. Since Christina’s lost .5% bodyfat and gained 2 lbs it can be inferred she put on a little muscle since the Detox. Christina is totally pumped because she now fits into a size 2, which she was never able to fit into before because she was normally a size 6/8 (She lost over 1.5 inches off her waist). You should’ve seen how excited she was when she tried on a size 2 dress at Banana Republic and she looked great in it. Heck don’t take my word for it check out her 4 Week Post Detox Video Testimonial.

Cherry Hill Personal Trainer: 7 Day Detox (1 Month After – Video Testimonial)

The biggest change in Christina has been her portion control.  She eats literally half of what she used to, we take home doggie bags from every restaurant we go to (Which is great because we are saving a ton of cash – we have to save up for a wedding someday).  Her cravings are totally under control too, I’m amazed.  The 7 Day Detox had a much bigger impact on her than I could’ve imagined and more importantly she is still doing great even 4 weeks after.  She’s even going to donate all of her larger size clothes to charity so she never slips back. 

You can do it too.  Visit www.cherryhilldetox.com for all the details and to get started ASAP.  It’s a serious commitment, you wouldn’t get these kinds of results otherwise.  So make sure you have 7 days to really commit.  Keep me updated on your progress!!  You’re not alone in this.