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Feeling Top Notch with Zero Restrictions Attached

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Danielle from @weworewhat reached out to me about a swim shoot she has coming up and tips to feel top notch. So this naturally inspired me to share my approach on how to jump start feeling your best with zero restriction attached. I would recommend to try this on as an experiment with yourself, and with applying food combining principles to your daily life; but most importantly introducing this into your life so that you can stay consistent with your practice which will make the most impactful shift of all. #Consistencyiskey in experiencing results with anything.

First and foremost, this is not a recipe for torturing yourself to get “skinny.” Those are not words that are even in my vocabulary. And I would highly recommend taking it out of yours. Get rid of these toxic words that only have a negative impact on you.

I am not a doctor. I am not a dietician. I am simply sharing something that works very well for me when I am not feeling my best and want to get back to a place of feeling in complete alignment with myself. Please note the last thing you’ll be doing is counting calories, weighing yourself, or using a measuring tape. Matter of fact- throw all of that shit out the window. It will just mess with your head and get in the way of the process moving through you instead of trying to force something that’s not natural.

Here’s the sample plan I made for Danielle and my go-to recommendations that personally always make me feel pretty damn good.

Mindful Eating/Living

Warm Water with Lemon + Probiotics:

  • Having the warm water with lemon jump starts digestion and also helps me feel less anxious.

Coffee: Oat Milk Latte

  • I’m a huge coffee drinker. (I like this oat milk and this sweetener).
  • Or use any non-dairy milk you love.

Breakfast: Detoxifying Smoothie

  • 1 1/2 cups Water 
  • 1/2 cup coconut water if you have
  • 1 frozen or ripe banana +ice
  • 1 cup berries of your choice (I love blueberries, raspberries, and strawberries)
  • 1/2 inch peeled ginger
  • 1 celery stalk
  • 1 handful romaine lettuce
  • 1/2 cup spinach
  • Juice of 1/2 lemon
  • Juice of 1/2 lime
  • 1 tbsp. mint (optional if you have)
  • 1/2 peeled cucumber
  • 1 date (don’t be afraid of an f-ing date and a frozen banana! The reason I recommend adding these foods in regularly is because it will cut back on you searching to add in sweets after every meal).

This serves about 4, but I drink 2 servings (2 large glasses). You can save the rest in the fridge for the next day or freeze for another day.

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It only felt right to share these photos with this post. Wearing Danielle Bernstein for Macy’s.

Lunch: Salad + Avocado Toast

Medium to large raw salad:

  • Assortment of greens. (I love romaine, arugula, chopped kale).
  • Cucumber
  • Tomato
  • Red onion (extra detoxifying)
  • Sauerkraut
  • Carrots
  • 1/2 avocado
  • 1 tbsp. olives, chopped (for all my salty lovers like me, this keeps me from shoving a bag of chips down my throat after a meal because it satisfies that salty craving)
  • 1/2 cup chickpeas or black beans (preferably cooked and soaked because it’s less bloating, but let’s be real–a can will do)
  • My Simple Salad dressing

In addition to this salad, I would also have a slice of avocado toast: (or add beans that you love to your salad; 1/2 cup chickpeas or black beans; preferably cooked and soaked because it’s less bloating, but let’s be real–a can will do)

Dinner:

For the plant based:

For those who prefer animal products:

  • Start with a small side salad–it could literally be cucumber, romaine, tomatoes with simple salad dressing
  • Have raw before cooked (click here to learn more about food combining; esp. for people who eat meat, I think it’s a really great read).
  • Cooked veg options–sautéed broccoli, mushrooms, and/or kale in a little vegetable broth and avocado oil
  • Fish or grilled chicken (wild fish or organic chicken if you can)

Snacking:

I truly believe that when you eat until you’re fully satisfied, you’re less likely to feel the need to search for snacks because you’re full. If you’re hungry between lunch and dinner, I recommend these 2 options: a green juice or sliced cucumbers, peppers, carrots with an organic hummus or just on their own with squeezed lemon on top.

Bed Time Tea:

I would suggest drinking a detoxifying tea an hour before bed so you’re not up all night peeing. My favorite caffeine free tea is Sakara Life’s Detox Tea (use code XOMELISSAW). I also love dandelion tea but would alternate this every other night.

Things to note:

I would recommend avoiding alcohol at all costs until you feel really good again until having a drink again here or there.

I would limit caffeine to once a day if you can. If you do feel the need for another caffenated beverage, I would have watered down homemade black or green tea.

If you’re feeling bloated, I recommend Arrae’s Debloat supplement. I only take 1 and as needed. *** I do not take this everyday and do not recommend to; it’s only when you’re feeling bloated and when needed. But following food combining principles will definitely reduce your bloating.***

Meditations:

I would recommend to do a 10-15 minute meditation in the morning because it sets the tone for your day and you’ll feel much more at ease when challenges arise.

Top 3 that I recommend:

Movement:

Day 1: 11 Min Dance Warmup + 40 Min Full Body Yoga Pilates Using Your Own Body Weight

Day 2: 17 Min Full Body Using Your Own Body Weight + 16 Min. Ultimate Express Counter Series

Day 3: 23 Min. Full Body Power Flow using 1 lb. Weight + 12 Min. Arms with 1 lb. Weights

Day 4: 11 Min. Dance Warm-Up + 12 Min. Standing Series with Chair or Wall

Day 5: 54 Min. Full Body w/ Band and 1 lb. Weights

Day 6: 27 Min Inner/Outer Thigh + 12 Min. Arms with 1 lb. weights

Day 7: 28 Min. Full Body with Dance Warm-Up + 19 Min. Planking Full Body using 1 lb.Weights

I’m sharing an amplified workout schedule for the person whose really looking to step up their workout game. Most importantly, listen to your body. If it’s too much doing 2 flows a day, do what feels good for you. And trust me, there’s a method to my madness of using your own body weight and alternating with props.

And last but not least, I recommend drying brushing and using the lymphatic drainage paddle at least once a day. For a deeper dive on this click here. I dry brush before the shower and do lymphatic drainage after the shower with oil. (My favorite paddle is this one).

COMMENTS (35)

  1. Jennifer Reply

    Thanks for sharing this!! Excited to try food combining : )

  2. Danielle menaged Reply

    Can’t wait to try!! So informative!! Full of details and easy to understand!! For the paddle it’s been sold out!!i keep checking. For Excercise routine I’ll try your method I usually do your videos but really onlyclick on fast ones with weights!! I take a 45 min walk or jog to breathe air away from my 6 kiddies. Then squeeze in arm or ab workout from you!! I want better results but that’s all I can handle for now!! As far as your food method you always include good habits that can stay long term and nothing drastic!! Thanks for your calmness, your way of sharing everything in your life, and your positivity!!!

  3. Jillian V Reply

    This is awesome and super simple to follow! I’m excited to do this along with my MWH workouts (that I’m already feeling a difference from)! Thank you 🙂

  4. Julianne Reply

    This is wonderful. Ty for sharing this. Im positive a lot will find this very helpful and valuable.

  5. Erica LoPresti (@little.np) Reply

    This is awesome!! I will be doing everything over the next few weeks. Thank you so much for sharing ❤️🙏🏻

  6. Sacia Ashe Reply

    Wow this was ridiculously helpful! Can you do more plans like this?
    @fitwithsacia, simplysacia.com

  7. Jacquie H Reply

    This is seriously exactly what I was wanting! I LOVE the more challenging workout schedule! Maybe in the future we could have different sections in the Weekly Schedule. Beginner, Intermediate and Advanced?
    LOVE LOVE this! Thank you, Melissa!

    • MWH-Admin Reply

      Hi! Thank you so much! And right now there is a Beginner category. The Power Series is more intense, so I consider that more Intermediate/Advanced!

  8. P Reply

    Thank you SO much for sharing this! Especially for including the part for non-plant based eaters. You always make us all feel so included and non-judged. You’re amazing!!

    This is so helpful! I know for some it can be so frustrating trying to navigate everything (the workouts, eating etc) – at least for me! So it’s so nice to have some sort of guidance!!! Thank you!!!!!!!!!!!!!!!!

    • MWH-Admin Reply

      Awww you’re so welcome. Thank you so much for all your kind words <3

  9. Emily Reply

    Eep! Thanks for this!!! So looking forward to giving it a go.

  10. Valerie Benchitrit from Toronto Reply

    I’m kind of a newbie, my daughter introduced me to you… she loves your way of thinking and all your work outs, she has an awesome instagram herself (WHATTTHEHEALTH)…
    She’s inspired me and got me hooked on you. Lol
    I try every day to follow your weekly workouts and now the eating part… much harder cause I’m a foodie.
    Keep doing great things i aspire to have a fabulous body like yours.
    Valerie B

    • MWH-Admin Reply

      Hi Valerie! Thank you so much! I’m so happy to have you both flowing with me <3

  11. Ang Reply

    I absolutely love this article and the advice right here! Thank you for sharing this Melissa! xx

  12. Cornelia Bertschinger Reply

    Thanks so much for sharing this plan Melissa! So helpful

  13. Julia Reply

    This is amazing, just the motivation I need right now. Please keep sharing these plans and the amplified workout schedules, would be great to have a standard schedule and amplified each week.

  14. Cezara Reply

    This is so amazing and super helpful! Loving the amplified workouts especially and have been doing those this week! X

  15. Megan Reply

    Your comment is awaiting moderation.

    I am absolutely loving these amplified workout schedules. Can you do more of these?? And more meditations. Living for the meditations; I started doing your workouts and meditations every day since April 5 and I’m seeing and feeling crazy results. Not to be dramatic- but it’s kind of changed my life. …I’ve tried some of your recipes…I’m all in, Girl. You’re really an absolute breath of fresh air. THANK YOU! A HUGE THANK YOU.

  16. Megan Reply

    Hi there- sorry for this, but can you delete my first comment with my last name?? I copy and pasted again with just my first name. Thank you in advance! All the best xo

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