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Should You Cleanse Or Detox
Habits, Nutrition |
Beware – not everything in the Fitness Industry is good for you!
As an industry professional it saddens me to say this; but it’s important to remember.
At this time of year, the big rush of the New Year resolutions is over and there was the predictable influx of new clients into gyms worldwide. Now most of these gyms and support industries are settling down in what is a type of false quiet period and they will be looking at how best to improve their market share over this time. Therefore, this is a time you’re likely to see many businesses and individuals promoting one type of detox, cleanse or something related. These products are being pushed in papers and social media everywhere, it’s hard to avoid them. They cost money you don’t have and unfortunately, scammers sit waiting with their eager smiles. They are counting on you feeling disheartened or depressed, maybe after you have given up your New Year health and fitness resolutions, or knowing that many are disappointed with their bodies or fitness in general. You are vulnerable, & so you are likely to be looking for quick fixes and if you are looking for a silver bullet – they have just the product!
The subject of cleansing or detoxing draws strong opinion for or against, so let’s take a look at them and then you can draw your personal conclusions.
The idea of cleansing and detoxing is that it’s a system we need to clear out toxins from within our bodies…. There’s liver cleanses, detox teas, lemon cleanses, the list goes on but they all aim for the same thing. So firstly, what toxin do we want to get rid of? Why is it present? Do we have another way to cleanse naturally? Most people will take up cleansing or a detox to lose weight quickly.
Can the body handle any cleansing tasks itself? Yes it can.
Organs that naturally detox our blood and food products for us are the Liver, Kidneys & Gastrointestinal system and they’re free. The body is very good at targeting toxins within particular cells and organs. Our cells have some specific Organelles there; acting as garbage disposals removing toxins continually. Toxins are not only consumed, they may also be bodily bi-products. Our lungs and nose also cleanse contaminants and irritants from the air we breathe before the oxygen enters our blood stream.
Most cleanses or cleansing products require a very limiting liquid diet or eating one or two particular foods. Initially we feel great as the tummy gets flatter, we’re excreting water & think we’re doing well. Our bloated and puffy body is looking slimmer and we love how it looks and feels. Most of the weight loss is likely to be water though, in addition to emptying our intestines, our carbohydrate stores in our muscles and organs will drop as we’re not eating well. Ultimately, blood sugars drop and we weaken, even dehydrating – deaths can occur if this dehydration or hypoglycemia gets too severe and goes unchecked.
It goes without saying that cleansing and detoxing can be particularly dangerous in certain populations of the community, such as our elderly, disabled, adolescents and kids, babies and those with impaired immune systems or metabolic diseases.
Sometimes these cleanse or detox products you buy are filled with money wasters … they are nothing like the product you think you may be buying and may be nothing but a placebo, and other times they may even contain harmful products. Sadly, this market is not as regulated as it should be so you need to exercise some caution and be a discerning consumer.
If you are considering a detox or cleanse for any reason it’s important that you get sound advice from someone that’s not benefiting financially from the product or idea. Many studies for them or even for products like pharmaceuticals may have a biased slant as they’re funded by the companies in question while going through the process of seeking product approval from the regulatory bodies.
Ok, so what if you’ve decided you don’t want a product but perhaps you’ve been punishing your body by consuming a bad diet and alcohol, and now you feel crap for doing so. Your skin is sallow or blemished and you feel bloated. Well the good news is you just need to start cleaning up your act and stop consuming the rubbish. Your body would have been cleansing the whole time, but just as you can’t out train a bad diet your body can’t cleanse it out as effectively either. You need to give the body time to restore itself and flush itself through after bouts of punishment.
To naturally detox.
- Drink plenty of water -flush toxins and waste out.
- Eat a good healthy balance diet -eliminate excesses of certain toxins; like alcohol.
- Exercise and get your sweat on- eliminating toxins via your skin.
- Don’t snack incessantly, give your body a chance to do what it does naturally.
- Get plenty of quality sleep as our bodies main systems of repair and recovery require sleep.
For an excellent and balanced personal account on cleansing or detoxing, from a qualified nutritional expert Dr Ryan Andrew for Precision Nutrition. Dr Andrew and his wife undertook a cleanse with rather dramatic results. You can find the article here;
Are Detox Diets Good For You? by Dr Ryan Andrew for Precision Nutrition
Remember until next time, Health is your greatest Wealth…….
Coach Tracy
Specialist Master Coach
For more information on the good or bad of detoxing, call me on 0429695096 or one of the team members at TFW-Coffs Coast or Beyond Limits on 026699500 for advice.
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𝟮𝟬𝟬 𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗦𝗔𝗖𝗥𝗜𝗙𝗜𝗖𝗘 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘 - 𝗗𝗔𝗬 𝟭𝟱
𝗧𝗿𝗮𝘃𝗲𝗹 𝗧𝗮𝗰𝘁𝗶𝗰𝘀 🧳
With our summer holiday`s just around the corner and it being the season of mini-getaways, it`s important to understand that travel doesn’t need to derail discipline.
While others “take a break,” you take control.
Every airport, hotel, and roadside stop is a chance to stay sharp and consistent.
Warriors don’t wait for perfect conditions — they create them.
With a few mindful swaps, you stay on track and keep momentum rolling no matter where you are.
🥪 Skip the muffin; grab a wrap.
☕ Go long black over latte.
🚶 Walk every terminal instead of waiting.
Plan before temptation appears — that’s how warriors win on the road.
Each choice is a small victory that keeps you 200 calories ahead while others lose focus.
⚔️ 𝗧𝗼𝗱𝗮𝘆’𝘀 𝟮𝟬𝟬-𝗖𝗮𝗹𝗼𝗿𝗶𝗲 𝗔𝗰𝘁𝗶𝗼𝗻:
𝗦𝗔𝗩𝗘 𝗜𝗧: Choose grilled options over fried, skip creamy sauces, and trade pastries for protein-based snacks.
𝗕𝗨𝗥𝗡 𝗜𝗧: Walk every terminal, take the stairs, or do a 10-minute resistance-band circuit in your hotel room.
🔥 #TravelWarrior #NoExcusesNovember #TFWCoffsCoast #HolidayExercise #summerHolidayFun #DisciplineEqualsFreedom #200CalorieChallenge #TrainingForWarriors #tfw #CoffsHarbourGyms
𝟮𝟬𝟬 𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗦𝗔𝗖𝗥𝗜𝗙𝗜𝗖𝗘 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘 - 𝗗𝗔𝗬 𝟭𝟰
𝗕𝘂𝗿𝗻 𝗜𝘁 𝗕𝗲𝗳𝗼𝗿𝗲 𝗕𝗿𝗲𝗮𝗸𝗳𝗮𝘀𝘁 🌅
Before emails.
Before noise.
Before your day hijacks your time — move.
Early effort builds self-respect and momentum.
You don’t need a gym — your floor is your dojo. (Unless, of course, you’re hitting one of our early morning classes before breakfast — then you’re already ahead.)
This is the moment where discipline begins. Ten minutes of intentional movement resets your mind, primes your energy, and burns calories before most people even wake up.
When you move before breakfast, you don’t just burn 200 calories — you earn clarity for the day ahead.
⚔️ 𝗧𝗼𝗱𝗮𝘆’𝘀 𝟮𝟬𝟬-𝗖𝗮𝗹𝗼𝗿𝗶𝗲 𝗔𝗰𝘁𝗶𝗼𝗻:
𝗦𝗔𝗩𝗘 𝗜𝗧: Choose oats and berries instead of a bakery pastry.
𝗕𝗨𝗥𝗡 𝗜𝗧: Complete 4 rounds of 20 squats, 15 push-ups (on knees if needed), 20 mountain climbers, and 10 burpees. Finish with a 5-minute stretch to reset and refocus.
Ten minutes, 200 calories, and a win before 7 a.m.
While others hit snooze — you hit go.
⚔️ #MorningDiscipline #EarnYourEnergy #TFWCoffsCoast #TFW #FastedTraining #200CalorieChallenge #DisciplineEqualsFreedom #TrainingForWarriors
𝟮𝟬𝟬 𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗦𝗔𝗖𝗥𝗜𝗙𝗜𝗖𝗘 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘 𝗗𝗔𝗬 𝟭𝟯
𝗧𝗵𝗲 𝗙𝗼𝗿𝗴𝗼𝘁𝘁𝗲𝗻 𝗙𝘂𝗲𝗹 🍳
Skipping breakfast doesn’t save you — it costs you energy, focus, and control later.
When your body wakes, it’s ready to refuel. Denying it doesn’t make you disciplined — it just sets you up to crash.
Start your day with purpose and a nutritionally solid breakfast that includes:
🥚 Healthy protein
🍞 Quality carbohydrates
🥑 Nourishing fats
Keep it simple if you must.
Eggs, Greek yogurt, or a quick shake with protein powder, give your body the stability it needs to perform. Add fibre — oats, berries, or whole-grain toast — and you’ll naturally eat about 200 fewer calories by day’s end without even trying.
For most adults aiming to build strength, maintain muscle, or lose fat sustainably, a daily protein target of 1.6–2.2 grams per kilogram of body weight hits the sweet spot.
That’s enough to stabilise hunger, support recovery, and protect lean muscle — especially as we age.
It’s not starvation that trims fat; it’s stability.
When you fuel your body early, it rewards you with clarity, control, and consistency.
💛 Fuel first, focus follows.
⚔️ 𝗧𝗢𝗗𝗔𝗬’𝗦 𝟮𝟬𝟬-𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗔𝗖𝗧𝗜𝗢𝗡:
𝗦𝗔𝗩𝗘 𝗜𝗧: Replace sugary cereal with two boiled eggs and whole-grain toast — save around 200 calories and stay full for hours.
𝗕𝗨𝗥𝗡 𝗜𝗧: Start your morning with a 20-minute brisk walk before breakfast, or do 3 rounds of 15 squats, 10 push-ups, and 10 sit-ups to fire up your metabolism.
🌿 #ProteinPower #SmartStarts #200CalorieSacrifice #TrainingForWarriors #TFWCoffsCoast #DisciplineOverComfort #WarriorNutrition #TFWStrong #Warrior20
𝟮𝟬𝟬 𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗦𝗔𝗖𝗥𝗜𝗙𝗜𝗖𝗘 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘 – 𝗗𝗔𝗬 𝟭𝟮
𝗧𝗵𝗲 𝗗𝗿𝗶𝘃𝗲𝘄𝗮𝘆 𝗗𝗲𝗰𝗶𝘀𝗶𝗼𝗻 🚗
🏠 Discipline doesn’t start in the gym — it starts in your driveway.
That moment when you pull into the driveway after work decides how your night unfolds.
You can choose the couch and a snack — or you can choose movement and momentum.
One decision changes everything: your energy, your cravings, and your results.
Ten minutes of action before walking inside clears your head, lowers stress, and resets your mindset.
That short window is the gap between “I’ll do it tomorrow” and “I already did it.”
You don’t need to be perfect — just consistent enough to own that moment each night.
What we do know from decades of combined experience, is that once someone steps out of their car and into their house after a long day, they are far less likely to make the fantastic decision to step out again and exercise. To do so, makes you a true Warrior!
The driveway is your line in the sand. Step over it like the warrior you are.
⚔️ 𝗧𝗢𝗗𝗔𝗬’𝗦 𝟮𝟬𝟬-𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗔𝗖𝗧𝗜𝗢𝗡:
𝗦𝗔𝗩𝗘 𝗜𝗧: Skip the post-work snack or reduce dinner carbs by half; have a glass of water before you eat.
𝗕𝗨𝗥𝗡 𝗜𝗧: Before going inside, take a 10-minute brisk walk or do 3 quick circuits of 15 squats, 3 Squat Jumps, 10 push-ups, and 10 lunge Jumps per leg.
🔥 #DrivewayDecision #DisciplineOverComfort #BusyButBetter #FitOver40 #TFWCoffsCoast #tfw #GetComfortableBeingUncomfortable #TFW #200CalorieSacrifice #TrainingForWarriors #LiftHeavyAndSprint
𝟮𝟬𝟬 𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗦𝗔𝗖𝗥𝗜𝗙𝗜𝗖𝗘 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘 – 𝗗𝗔𝗬 𝟭𝟭
𝗧𝗵𝗲 𝗪𝗲𝗲𝗸𝗲𝗻𝗱 𝗪𝗮𝗿𝗿𝗶𝗼𝗿 𝗕𝗮𝗹𝗮𝗻𝗰𝗲 🍷
⚖️ Balance isn’t luck — it’s leadership.
Weekends don’t have to derail your discipline — they’re just another opportunity to prove you’re in control.
You don’t need to skip the things you enjoy; you just need to lead yourself through them with awareness.
Plan your weekends like a warrior.
If you know you’ll have drinks or a big meal, earn them first.
Burn 200 calories earlier in the day — a morning walk, a lift session, or yard work at pace — so the scale stays balanced and your momentum intact.
Remember: your choices add up either way.
Decide which direction they’ll take you.
⚔️ 𝗧𝗢𝗗𝗔𝗬’𝗦 𝟮𝟬𝟬-𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗔𝗖𝗧𝗜𝗢𝗡:
𝗦𝗔𝗩𝗘 𝗜𝗧: Alternate each alcoholic drink with sparkling water and lime. Swap the beer for a top-shelf, white spirit. Share a meal or starter instead of ordering your own.
𝗕𝗨𝗥𝗡 𝗜𝗧: 25-minute morning walk or a 20-minute strength mini-circuit (push, pull, carry).
💛 #WeekendWarrior #BalanceNotExcuses #TFWCoffsCoast #200CalorieSacrifice #TrainingForWarriors #tfw #warrior20
𝟮𝟬𝟬 𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗦𝗔𝗖𝗥𝗜𝗙𝗜𝗖𝗘 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘 – 𝗗𝗔𝗬 𝟭𝟬
𝗧𝗵𝗲 𝗦𝗻𝗮𝗰𝗸 𝗔𝘂𝗱𝗶𝘁 🍿
🔎 Most people don’t over-eat at meals — they leak calories (into their mouths) between them.
🚩Do a one-day audit.
Write down every nibble, bite, and sip.
Chances are, you’ll find 200 calories you didn’t even enjoy — mindless habits that slip under the radar.
🚩Once you see them, you can swap them.
Trade crackers for carrots, wine for water, or mindless munching for movement.
Awareness creates control — and control creates results.
If you can control the small leaks, the bigger results take care of themselves.
⚔️ 𝗧𝗢𝗗𝗔𝗬’𝗦 𝟮𝟬𝟬-𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗔𝗖𝗧𝗜𝗢𝗡:
𝗦𝗔𝗩𝗘 𝗜𝗧: Track your snacks for one full day. Replace one high-calorie bite (like biscuits or cheese cubes) with fruit, veggie sticks, or herbal tea.
𝗕𝗨𝗥𝗡 𝗜𝗧: Add a brisk 15-minute walk after lunch or 20 minutes of fast-paced housework at “warrior” speed — you’ll burn 200 while resetting your focus.
💪 #SnackAudit #AwarenessFirst #200CalorieSacrifice #TFWCoffsCoast #SmallChoicesBigChange #TrainingForWarriors #TFW #Warrior20
𝟮𝟬𝟬 𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗦𝗔𝗖𝗥𝗜𝗙𝗜𝗖𝗘 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘 – 𝗗𝗔𝗬 𝟵
𝗧𝗛𝗘 𝟮% 𝗥𝗨𝗟𝗘 🕑
💪 A 30-minute workout is only 2% of your day — but it can transform the other 98%.
You don’t need more time — you need focus.
That half hour you keep thinking you don’t have is the same half hour that could reset your body, mind, and energy for the rest of the day.
The real question isn’t “Do I have time?”🤔
It’s “Will I use my 2% well?”
Give 2% effort with 100% intention.
Your fitness doesn’t demand your whole life — just the part you’ve been wasting on hesitation, distraction, or doubt.
Warriors in their 40s don’t win by doing more — they win by doing what matters most, deliberately and consistently.
⚔️ 𝗧𝗢𝗗𝗔𝗬’𝗦 𝟮𝟬𝟬-𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗔𝗖𝗧𝗜𝗢𝗡:
𝗦𝗔𝗩𝗘 𝗜𝗧: Skip your afternoon pastry or large sugary drink; replace it with water or black coffee.
𝗕𝗨𝗥𝗡 𝗜𝗧: 30 minutes of resistance training — push, pull, squat, carry.
If time’s tight, complete a 15-minute bodyweight circuit: tempo squats, planks, push-ups.
⚔️ #TwoPercentRule #FocusNotTime #PerspectiveIsEverything #PositiveAttitude #TFWCoffsCoast #TrainingForWarriors #200CalorieSacrifice #DisciplineEqualsFreedom #TFW #BestGymInCoffs
𝟮𝟬𝟬 𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗦𝗔𝗖𝗥𝗜𝗙𝗜𝗖𝗘 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘 – 𝗗𝗔𝗬 𝟴
💡 𝗖𝗼𝗳𝗳𝗲𝗲 𝗶𝘀𝗻’𝘁 𝘁𝗵𝗲 𝗽𝗿𝗼𝗯𝗹𝗲𝗺 — 𝗶𝘁’𝘀 𝘄𝗵𝗮𝘁’𝘀 𝗵𝗶𝗱𝗶𝗻𝗴 𝗶𝗻 𝘆𝗼𝘂𝗿 𝗰𝘂𝗽.
That large takeaway latte with full-cream milk? Around 250 calories.
A long black with a dash of milk? 40 calories.
Same caffeine, smarter choice.
Flavoured coffees and chai lattes can be even sneakier — many reach 300–400 calories before breakfast has even started.
You could be drinking an entire meal’s worth of energy without realising it.
Coffee can fuel your focus or quietly stall your goals. The difference is awareness.
Once you see where your calories hide, you reclaim control — and that awareness becomes your superpower.
No one’s saying give it up — just own your choices.
⚔️ 𝗧𝗢𝗗𝗔𝗬’𝗦 𝟮𝟬𝟬-𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗔𝗖𝗧𝗜𝗢𝗡:
𝗦𝗔𝗩𝗘 𝗜𝗧: Choose a small long black, piccolo, or oat flat white instead of a large milk-based or syrup-flavoured coffee. Skip sugar and syrups — your energy and clarity will thank you.
𝗕𝗨𝗥𝗡 𝗜𝗧: Take a 20-minute power walk during your coffee break or do 10 minutes of step-ups on a low bench (20 reps per leg × 3 sets).
💪 #AwarenessFirst #SmartSacrifice #TFWCoffsCoast #200CalorieChallenge #DisciplineEqualsFreedom #TrainingForWarriors #TFW #thedojo #warrior20
𝟮𝟬𝟬 𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗦𝗔𝗖𝗥𝗜𝗙𝗜𝗖𝗘 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘 – 𝗗𝗔𝗬 𝟳
𝗦𝗧𝗔𝗖𝗞 𝗬𝗢𝗨𝗥 𝗪𝗜𝗡𝗦 🧱
💪 The secret to progress isn’t intensity — it’s consistency.
You don’t need perfection; you need stacking.
Save 100 calories from food and burn 100 through movement — that’s your 200, and it adds up to massive results over time.
Skip the “all or nothing” mindset.
One better meal, one extra round, one less excuse — every tiny choice builds your fortress of strength.
The win isn’t in being perfect — it’s in proving you’re persistent.
"𝗜𝗺𝗽𝗲𝗿𝗳𝗲𝗰𝘁 𝗮𝗰𝘁𝗶𝗼𝗻 𝗶𝘀 𝗯𝗲𝘁𝘁𝗲𝗿 𝘁𝗵𝗮𝗻 𝗽𝗲𝗿𝗳𝗲𝗰𝘁 𝗜𝗡𝗔𝗖𝗧𝗜𝗢𝗡!"
The warriors who keep showing up, even on the average days, are the ones who rewrite their story.
Stack your sacrifices, one by one, until discipline becomes effortless.
⚔️ 𝗧𝗢𝗗𝗔𝗬’𝗦 𝟮𝟬𝟬-𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗔𝗖𝗧𝗜𝗢𝗡:
𝗦𝗔𝗩𝗘 𝗜𝗧: Skip creamy salad dressings or the second slice of bread; swap heavy sauces for olive oil and lemon.
𝗕𝗨𝗥𝗡 𝗜𝗧: Add a 15-minute circuit at home — 20 squats, 10 burpees, 20 lunges per leg. Rest 1 minute, repeat 3×.
🔥 #StackTheSacrifice #ConsistencyOverPerfection #TFWStrong #TFW #TFWCoffscoast #200CalorieSacrifice #DisciplineEqualsFreedom #TrainingForWarriors
