Thursday, March 20, 2014

5 Day Slim Down

 Fit girl running outdoors by the beach

Cleanse Your Body & Clear Your Mind

 Wouldn't it feel great to be in control of your eating again?
What would it feel like to have some wiggle room in your jeans?
Wouldn't it be great to feel lighter?
Wouldn't it be great to be heading in a positive direction?

I get it, I really do! As a busy mom who’s seen the scale go up and down over the years, fallen into emotional eating patterns (potato chips, bowls of cereal and salty foods are my weakness) and struggled with weight gain as I’ve gotten older (metabolism slowing down, which applies to men AND women) I GET IT!       

I won't lie and say that I wasn't a little nervous to do my first detox, because I was. 


I was thinking, “a detox means I can’t eat anything, it’s just liquid and that’ll never work for me.” But THIS detox has PLENTY of healthy whole foods and protein. I am so glad that I did this because creating and doing this detox was a game changer for me. It helped me gain control of my eating again, get rid of processed foods, junk and sugar and I needed that change to fuel me so I could move forward. I was finally able to lose those extra pounds around my belly, I had more energy, was sleeping better and feeling refreshed. That's why I'm so excited to share this detox with you. You'll have oodles of support from me along the way. It literally changed my life and I know it will do the same for you. 

LauraMcDonald-5 - Version 2 ~Laura McDonald, HHC, ACE, AFAA, YOGA-FIT 

Why Detox? Everyday our body is bombarded by harsh toxins and chemicals from our surrounding environment. Chemicals, pesticides, hormones and other pollutants are found in all the processed foods we eat, and often in the water we drink and the air we breathe. Under natural circumstances, the body is able to eliminate many of these toxic substances safely provided that is getting proper nutrition in sufficient quantities and the organs of detoxification are functioning at optimal levels. The problem is, most of us are not functioning at our optimal levels due to stress, poor sleep, and vitamin deficiencies. That's where a detox can help! 

Believe it or not, your body may be carrying around 5 to 10 pounds of toxic waste, which slows down your ability to lose weight! This detox is for you if you often have...
  • Headaches
  • Low energy
  • Indigestion
  • Constipation
  • Skin conditions such as acne
  • Insomnia
  • Belly weight gain
  • Chronic yeast infections
  • Eczema
  • Excess weight
  • Mood swings
You might be thinking... Is this a deprivation detox?  
~Absolutely not! You are going to be able to eat as much food as you want, according to the detoxing guidelines. 
Will I have enough support? ~Yes, you will! Support is the cornerstone of this cleanse. You'll have individual support from me when you need it via email and you'll also have a private Facebook group where you can share your experience with other people enrolled in the cleanse. 
Will I be able to eat out? ~Yes, there is an Eating Out Strategy Guide included in the program. 
How 'easy' can this really be? ~The entire detox is laid out for you so you'll know what to eat everyday. There's even a shopping list so you can literally hit "print" and run off to the grocery store. I made this as easy for you as possible so you don't have to worry about the food. 
What happens after the detox? ~Don't worry! We're going to walk through the details on how to transition back to a diet that works for your unique body type and lifestyle together. There is an extra week of group support if you get stuck and of course, continual support from me! 
HOW WILL I BENEFIT FROM THIS PROGRAM?
  • Worry less about your food
  • Jump start your weight loss
  • Blast off your weight loss plateau
  • Reset your metabolism
  • Reduce cravings
  • Feel energized
  • Better sleep
  • Reduce mood swings
  • Develop new and healthier eating patterns
  • Cleanse your body of unwanted toxins
  • Identify food sensitivities
  • GLOW again
Change your thoughts       ARE YOU READY TO WORRY LESS ABOUT YOUR FOOD, LOSE WEIGHT AND FEEL GREAT?  SIGN UP TODAY! 5-Day Simple Spring Detox Group Experience ONLY $29.00! I want to make this affordable for everyone because we can all use a little help and support! 
Includes: Simple Spring Detox Instruction Guide (12 pages) (Value $27) Simple Spring Detox Recipe Guide (25 pages) (Value $49) Simple Spring Detox Eating Out Strategy Guide (4 pages) (Value $27) Simple Spring Detox Shopping List (2 pages) (Value $17) Private Facebook group with daily inspiration & detox tips (Value $150)

BONUS! FREE personalized email coaching support through out the entire program (value $197) 

CLICK HERE to find out more and purchase program: buy 

 What are you waiting for? Let’s do this!

All data provided in this program are to be used for informational purposes only.

Monday, March 3, 2014

Summit Rock Workout



Looking for a simple, effective, kick-ass workout today?

You don't need any equipment for this routine, and you can do it indoors or out. Go for it! 

Summit Rock Boot-Camp Routine 


FIRST: Warm up with a light jog/jogging in place for several minutes. Take a few moments to stretch.


One Minute Intervals Each: (perform each for one minute, take about 30 seconds recovery between each exercise.)


  1. Jog in place ---(about 20 seconds each -- Easy--Medium- Harder (knees up) 
  1. Jumping Jacks 
  1. Side to Side Shuffles (shuffle side to side about 4 paces, touch ground, shuffle back) 
  1. AXE Chop - (With legs wide, imagine holding an axe overhead and chopping a piece of wood right down on the ground in front of you. Keep knees a little loose and engage core as you raise your "axe" up and down.) 
  1. Jabs (don’t snap out elbows) 
  1. Touch toes- - - JUMP with arms in the air 




 STRENGTH: 

  • 20 Alternating Lunges 
  • 20 Push-ups 
  • 20 Squats 
  • 20 Triceps Dips 
  • 50-100 crunches 


REPEAT ABOVE INTERVALS ONE TO TWO MORE TIMES Make sure to stay hydrated and rest when needed. Take a moment to cool down and stretch muscles. Take a few deep breaths, inhale, exhale.

Sunday, February 23, 2014

12 Simple Steps for Self Care



1. If it feels wrong, don't do it.

2. Say "exactly" what you mean.

3. Don't be a people pleaser.

4. Trust your instincts.

5. Never speak bad about yourself.

6. Never give up on your dreams.

7. Don't be afraid to say "no".

8. Don't be afraid to say "yes".

9. Be KIND to yourself and others.

10. Let go of what you can't control.

11. Stay away from drama and negativity.

12. LOVE yourself, your family, your friends, life.

Let me help you become the healthiest person you know!

Find out more HERE and to set up a FREE 30 minute consultation!

Wednesday, January 1, 2014

5 Steps To Flatter Abs



If you’re like a lot of people you’ve worked hard for years to attain a leaner, flatter, toned stomach. Have you been on crazy diets and done tons of crunches, or maybe even considered lipo?  All for the sake of that glorious, flatter, toned and tight tummy?

Here are just a few of the reasons for a flabby tummy:

  • Pregnancy - Having gone through three pregnancies and gaining a significant amount of weight each time, this has always been one of my biggest obstacles.
  • Age - Starting in our 30‘s our metabolism slows down. 
  • Stress - Stress and lack of sleep elevate cortisol levels which leads to excess fat around the middle. (Check, this applies to me, also).
  • Hormones - For both men and women this can be an issue.
  • Not enough exercise - You’ve got to stoke that metabolism to burn that belly fat.
  • Poor nutrition - Eating too much junk and not enough healthy, whole foods.

5 Steps to Help Flatten That Belly:

1. Cardio Exercise - Warm up for several minutes then move into at least 30-45 minutes of cardio (biking, hiking, power walking, jogging, running, aerobics class, etc.) Start at a comfortable pace but when you’re ready push yourself past your comfort zone. This means you’ve got to break a sweat, get your heart-rate up, release those feel-good endorphins, dig deeper! Once you’re able to do 30 minutes without feeling overwhelmed, up the intensity. On a scale of 1-10 (1 sitting watching tv and 10 being ready to pass out from exhaustion) you want to be around 7-8. To shed fat you've got to step up your game!

My personal favorite Cardio:  
Kickboxing! This is popular with both men and women and has the added benefits of improving power, balance and coordination.  Kickboxing helps work out stresses and frustration, enhances confidence and burns a ton of calories. The moves also target multiple muscle groups, especially the core.