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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.
Posted by admin
Happy 21st Birthday Immy! 🥳🥳🥳
Hope it`s as awesome as you, legend!
There was a before…
And there was most definitely an after. 😅🔥
Before the sun was up, before the Christmas chaos kicks in, this crew showed up. 💪
Sleepy eyes, a few yawns, a couple of “what are we even doing here?” faces—but also that cheeky grin from Simo like she already knew she was about to smash it. 😏
Greenie was on fire. 🔥
Rod was moving like a man on a mission. 🚀
Kev? He quietly went about his business like the legend he is. 🏆
Jess and Andy threw down like it was a Friday night, not a Tuesday morning. 🥊
And Immy and Anita? Absolute pocket rockets, as usual. ⚡️
It was sweaty. It was loud. It was a little bit chaotic. 🥵
But mostly—it was magic, and fun. ✨
This morning wasn’t just a workout.
It was a reminder of what we’ve built and that the lads can`t dance out a glute finisher .. 🎶🎵 "Nutbush" anyone?
A mix of ages, bodies, and backgrounds—coming together to move, laugh, and push each other just that little bit further.
There’s something special about this crew.
Something that goes beyond burpees, sprints and sit-outs.
It’s familia! 👨👩👧👦💛🖤
The kind that shows up for the 6:30am grind and leaves better—for themselves and for each other.
What a way to wrap up pre-Christmas 2025. 🎄🎉
Same time next year?
(Actually, nah—let’s be real, we’ll see you back in on the 29th for a cracker. 😉)
#630Crew #FitFamVibes #CommunityStrength #PreChristmasSweat #LegendsOnly #MetConMadness #EarlyMorningCrew #NotJustAGym #RealPeopleRealResults #FitOver35 #FamOverFads #TFWForLife
#StrongStartStrongFinish #TFWCoffsCoast #TrainingForWarrors
💪✨Let’s kick off December the right way.
No extremes.
No all-or-nothing mindset.
Just consistent, intentional habits that make you feel strong, steady, and capable. This month can either build momentum or drain it — you get to choose the pace.
We still have 31 days in which to be awesome in 2025! 😎
Let`s get it done, HALLUSSA!!
#DecemberStrong #FitnessLifestyle #FinishStrong #TrainingForWarriors
#Coffs #personalisedsmallgrouptraining #thedojo #tfwcoffscoast #bestgymincoffs #coffsfitness #teamworkmakesthedreamwork #coffsspecialsitrainingteam #TFW
𝟮𝟬𝟬 𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗦𝗔𝗖𝗥𝗜𝗙𝗜𝗖𝗘 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘 - 𝗗𝗔𝗬 𝟮𝟳
𝗧𝗵𝗲 𝗪𝗲𝗲𝗸𝗲𝗻𝗱 & 𝗣𝗮𝗿𝘁𝘆 𝗦𝗲𝗮𝘀𝗼𝗻 𝗚𝘂𝗮𝗿𝗱𝗿𝗮𝗶𝗹 🛡️🎄🔥
Weekends don’t ruin progress — lack of structure does.
And now that the Christmas party season has officially kicked in, the stakes are even higher.
It’s not the celebrations that undo your hard work… it’s the unplanned hours between them.
Most people enter December saying: “I’ll fix it in January.”
That mindset is exactly how progress disappears.
Not us. Not this year. 💛🖤
When routines fade, calories creep in through grazing, drinks, social food, “treats,” skipped meals, and long stretches without proper nourishment.
And at parties?
People often overeat because they’re under-fuelled, under-hydrated, or trying to “save calories” all day — which backfires every time (yes, we see you folk).
𝗬𝗼𝘂𝗿 𝗷𝗼𝗯 𝗻𝗼𝘄:
Install one strong guardrail so you walk into every event grounded, calm, & in control.
🎯 𝗬𝗼𝘂𝗿 𝗧𝗮𝗰𝘁𝗶𝗰𝗮𝗹 𝗔𝗱𝘃𝗮𝗻𝘁𝗮𝗴𝗲 𝗧𝗵𝗶𝘀 𝗦𝗲𝗮𝘀𝗼𝗻
✅ High protein before you go — stops grazing & mindless picking
✅ Hydrate well — alcohol + dehydration = hunger disasters
✅ Choose proper meals instead of grazing
✅ Do 30 mins of movement or a pre-breakfast walk
✅ Don’t turn one event into a 48-hour blowout
✅ Protect your non-party hours — that’s where results live
You deserve the fun — just not the fallout.
December doesn’t have to derail you. Handled well, you’ll hit January miles ahead of everyone else still “recovering” from the silly season. 🎄💪🔥
⚔️ 𝗧𝗼𝗱𝗮𝘆’𝘀 𝟮𝟬𝟬-𝗖𝗮𝗹𝗼𝗿𝗶𝗲 𝗔𝗰𝘁𝗶𝗼𝗻
𝗦𝗔𝗩𝗘 𝗜𝗧: 🍽️ Eat a proper, high-protein meal before your Christmas event — no skipping, no “saving calories.” This alone can prevent hundreds of calories of party grazing.
𝗕𝗨𝗥𝗡 𝗜𝗧: 🚶♀️☀️ Take a crisp 20–25 minute walk (ideally before breakfast). Mood up. Stress down. Cravings controlled.
🧠 𝗦𝗰𝗶𝗲𝗻𝗰𝗲 𝗦𝗻𝗮𝗽𝘀𝗵𝗼𝘁
Research by Racette et al. (2014) shows people consume significantly more calories on weekends than on weekdays — especially when structure drops.
#SillySeason #partyseason #SurvivingPartyseason #HolidayExercise #HolidayNutrition #HolidayHealthHabits #
𝟮𝟬𝟬 𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗦𝗔𝗖𝗥𝗜𝗙𝗜𝗖𝗘 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘
𝗗𝗔𝗬 𝟮𝟲 – 𝗧𝗵𝗲 𝗛𝗶𝗴𝗵-𝗣𝗿𝗼𝘁𝗲𝗶𝗻 𝗣𝘂𝘀𝗵 🍳💥
By Day 26 of any new clean eating or exercise regime, the cracks normally show — energy dips, hunger ramps up, cravings sneak in, and discipline feels harder 🔋😫.
But there’s one tool that can stabilise all of it: PROTEIN.
We could go on and on about protein and all it does, but that`s a really long conversation, so for today, we will keep it brief.
🧠 𝗦𝗰𝗶𝗲𝗻𝗰𝗲
Protein doesn’t just keep you full — it supports your natural fullness system by boosting GLP-1, the hormone that helps regulate appetite. GLP-1 has been in the spotlight lately, but you don’t need a trend to benefit — you just need protein.
Protein actively supports fat loss, energy, muscle retention, hormone balance, and blood sugar control — all the things an over-35 body needs to stay consistent 💪🔥 - or any aged body for that matter.
When you eat enough protein:
👉 cravings drop
👉 energy rises
👉 blood sugar steadies
👉 snacking reduces
👉 metabolism stays higher
👉 willpower lasts longer
And the biggest win?
Protein at breakfast changes the entire trajectory of your day.
Start strong → eat strong → finish strong.
A high-protein breakfast prevents the classic 10am crash that drives people towards muffins, biscuits, oversized coffees, or “just something to get me through.”
This alone can save or burn 200–400 calories without any extra effort.
Today is about putting protein front and centre.
⚔️ 𝗧𝗼𝗱𝗮𝘆’𝘀 𝟮𝟬𝟬-𝗖𝗮𝗹𝗼𝗿𝗶𝗲 𝗔𝗰𝘁𝗶𝗼𝗻:
𝗦𝗔𝗩𝗘 𝗜𝗧: 🍳 Swap your usual breakfast for a high-protein alternative:
🚩Eggs (any style)
🚩Greek or high protein yoghurt with berries
🚩Protein smoothie
🚩Cottage cheese & fruit
🚩Tofu or bean scramble
This one shift reduces mid-morning hunger & prevents unnecessary snacking.
𝗕𝗨𝗥𝗡 𝗜𝗧: 💥 Add a 10-minute upper-body circuit:
🔥 10–12 push-ups
🔥 12 rows (bands or dumbbells)
🔥 20 shoulder taps
🔥 Rest 30 sec
Repeat 3–4 rounds
𝗦𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝗺𝘂𝘀𝗰𝗹𝗲𝘀 = 𝗵𝗶𝗴𝗵𝗲𝗿 𝗱𝗮𝗶𝗹𝘆 𝗯𝘂𝗿𝗻.
#ProteinFirst #AppetiteScience #HormoneHealth #Over35Fitness #MenOver40 #WomenOver40 #TFWCoffsCoast #TrainingForWarrior
𝟮𝟬𝟬 𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗦𝗔𝗖𝗥𝗜𝗙𝗜𝗖𝗘 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘
⚔️𝗧𝗵𝗲 𝗠𝗶𝗻𝗱𝗹𝗲𝘀𝘀 𝗠𝗶𝗻𝘂𝘁𝗲𝘀 𝗥𝗲𝗺𝗶𝗻𝗱𝗲𝗿 📱
The most dangerous calories are the ones you don’t notice.
Late-night scrolling, TV, tiredness — all lead to mindless eating 🍫📺. So do something physical at home before retiring with the phone or iPad.
These aren’t hunger calories; they’re habit calories. Tonight, protect the mindless minutes. Close the kitchen, put your phone down, and choose rest instead of snacks.
If you have a kitchen you can walk through or can choose to walk past; don`t do it, don`t go there, go another way around or past.
Often we see the kitchen, the fridge, or hear someone in the pantry, etc, and our mind instantly goes there, and our brain expects to feed us. So avoid it!
There`s much more to the science of this, but that`s the abridged version, and we will go down the Leptin and Ghrelin rabbit hole in another post
Remember: Discipline now = confidence and goals reached tomorrow.
⚔️ 𝗧𝗼𝗱𝗮𝘆’𝘀 𝟮𝟬𝟬-𝗖𝗮𝗹𝗼𝗿𝗶𝗲 𝗔𝗰𝘁𝗶𝗼𝗻:
𝗦𝗔𝗩𝗘 𝗜𝗧: Kitchen closed after dinner — no grazing 🚪🍽️.
𝗕𝗨𝗥𝗡 𝗜𝗧: 10 minutes of 𝗘𝗡𝗘𝗥𝗚𝗘𝗧𝗜𝗖 𝗠𝗢𝗩𝗘𝗠𝗘𝗡𝗧 𝗟𝗜𝗞𝗘 𝗛𝗢𝗨𝗦𝗘𝗪𝗢𝗥𝗞, before touching your phone 🏃♂️📱.
🧠 Science Snapshot:
Research summary by Boggs et al. (2022) shows that increased screen time is linked to higher snacking and energy intake.
#MindlessEating # NutritonHabitForFatloss #LessScrolling #BoomerLife #ActiveLiving#Over40Training #BusyLife #HealthyLife #200CalorieSacrifice #fFitForMyKids #TFWCoffsCoast #TrainingForWarriors
𝗧𝗛𝗘 𝟮𝟬𝟬 𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗦𝗔𝗖𝗥𝗜𝗙𝗜𝗖𝗘 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘 -𝗗𝗔𝗬 𝟮𝟰
⚔️ 𝗧𝗵𝗲 𝗦𝘁𝗿𝗲𝘀𝘀 𝗕𝗿𝗲𝗮𝗸 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲 🧠
Stress is one of the biggest silent calorie traps — especially for busy over-40 bodies juggling work, deadlines, family, fatigue, and constant decision-making 😣📅.
When stress rises, your brain flips into survival mode ⚠️.
That’s when cravings hit hard: sugar 🍫, salt 🧂, crunch 🍟, quick comfort 🧁 — anything fast.
You’re not hungry… you’re overwhelmed.
And here’s the catch 👇
A stressed brain can quietly add 200+ calories in under 3 minutes. A biscuit here 🍪… a handful of nuts there 🥜… a few crackers… a rushed “treat” on the way home.
It all adds up — fast ⏱️.
Today is NOT about perfection.
It’s about breaking the stress → snack cycle before it hijacks your day 🔄🔥.
Instead of eating through your emotions, you’re going to pause, step out, breathe, and reset your nervous system 🌿😮💨.
Just 2–3 minutes is enough to bring your logical brain back online and stop an automatic 200-calorie detour.
Small pause.
Big difference.
Real control 💪.
⚔️ 𝗧𝗼𝗱𝗮𝘆’𝘀 𝟮𝟬𝟬-𝗖𝗮𝗹𝗼𝗿𝗶𝗲 𝗔𝗰𝘁𝗶𝗼𝗻:
𝗦𝗔𝗩𝗘 𝗜𝗧: Before you grab a snack under stress, step outside for 3 minutes 🌤️🚶♀️.
Feel the air. Breathe. Reset 😮💨.
Your body will tell you whether it’s hunger or just emotional noise.
𝗕𝗨𝗥𝗡 𝗜𝗧: Do a brisk 10–12 minute walk during lunch or after work 🚶♂️💨 — enough to lift your heart rate and lower cortisol.
Quick, effective, mood-shifting.
⭐ 𝗘𝘅𝘁𝗿𝗮 𝗾𝘂𝗶𝗰𝗸 𝗿𝗲𝘀𝗲𝘁𝘀 (𝗳𝗼𝗿 𝘁𝗶𝗺𝗲-𝗽𝗼𝗼𝗿 𝗱𝗮𝘆𝘀):
• 8 deep belly breaths (1 minute) 😮💨
• 20 squats + 20 wall push-ups 💪
• Sit in the sun for 60 seconds to decompress ☀️
• Stretch your upper back & chest to release tension 🧘♀️
Everything counts.
🧠 𝗦𝗰𝗶𝗲𝗻𝗰𝗲 𝗦𝗻𝗮𝗽𝘀𝗵𝗼𝘁:
A systematic review by Sinha (2018) found that psychological stress increases cravings for high-calorie, high-fat “comfort foods” — and weakens appetite control and decision-making circuits in the brain.
#StressEatingSupport #MindestReset #ReduceStress #LifeBalance #MindfulMoments #Over40Health #HormoneAware #BusyLife #HealthyLife #SmallChangesBigResults #tfw
𝟮𝟬𝟬 𝗖𝗔𝗟𝗢𝗥𝗜𝗘 𝗦𝗔𝗖𝗥𝗜𝗙𝗜𝗖𝗘 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚E
⚔️ 𝗧𝗵𝗲 𝗦𝗻𝗮𝗰𝗸 𝗦𝘄𝗮𝗽 𝗦𝘁𝗿𝗮𝘁𝗲𝗴𝘆 🔄
Snacking isn’t the enemy — 𝗠𝗜𝗡𝗗𝗟𝗘𝗦𝗦 snacking is 🍪.
Most overeating happens between meals, not during them.
A handful becomes two… and suddenly you’ve hit 200 calories you didn’t plan for.
Today is about swapping, not starving.
Choose snacks that keep you fuller for longer, stabilise blood sugar, and stop the 3pm crash.
High-protein, high-fibre, calcium-rich options do exactly that 🍎🥛.
🧠 𝗦𝗰𝗶𝗲𝗻𝗰𝗲 𝗦𝗻𝗮𝗽𝘀𝗵𝗼𝘁:
🚩A systematic review by Clark & Slavin (2013) found fibre-rich foods boost fullness and reduce how much people eat later.
🚩meta-analysis by Dhillon et al. (2016) shows higher-protein intake increases satiety and helps reduce calorie intake naturally.
🚩A review of 22 studies by Sayon-Orea et al. (2017) found regular yoghurt consumption is linked with lower weight, smaller waists, and less long-term weight gain.
When your snacks work for you instead of against you, you naturally eat less — without even trying.
That’s the power of a smart swap.
⚔️ 𝗧𝗼𝗱𝗮𝘆’𝘀 𝟮𝟬𝟬-𝗖𝗮𝗹𝗼𝗿𝗶𝗲 𝗔𝗰𝘁𝗶𝗼𝗻:
𝗦𝗔𝗩𝗘 𝗜𝗧: Swap your usual afternoon snack for Greek yoghurt, fruit, cottage cheese, boiled eggs, edamame, hummus + veg, or a high-protein yoghurt cup 🍓.
𝗕𝗨𝗥𝗡 𝗜𝗧: 3 rounds of 15 squats, 10 push-ups, and a 30-sec plank 💪.
#SnackSmarter #SmartSwaps #HealthySnacks #Nutritious Snacks #HealthyEating #NutritionTips #Over40Training #BusyLifeHealthyLife #MenOver40Fitness #WomenOver40Strength #SmallChangesBigResults #TFWCoffsCoast #TraininForWarriors #CoffsFitness
