Why We're Resetting?

When we talk about detoxing, we're not just flushing toxins, we're cooling the internal fire that comes from long-term stress on the body.

❗ What is inflammation?

Inflammation is your body’s natural defence mechanism, a response to injury, infection, or stress. It’s part of healing. But when it’s constant and low-grade, it becomes a problem. This is what we call chronic inflammation.

💥 Chronic inflammation builds quietly...

It can be caused by:

• Processed foods (sugar, refined oils, additives)

• High stress levels

• Poor sleep

• Environmental toxins

• Sedentary lifestyle

• Overload of stimulants (like caffeine or alcohol)

  Over time, it starts to affect your:

• Gut health

• Hormones

• Energy levels

• Skin

• Weight regulation

• Immune system

And eventually, it’s linked to inflammatory diseases like:

• Heart disease

• Type 2 diabetes

• IBS

• Arthritis

• Autoimmune conditions

🧯 "Put out the fire before it spreads"

Carolyn Williams, in ‘Meals That Heal’, describes inflammation as a slow-burning fire inside the body. When left unchecked, it can spread and damage tissues, just like a wildfire. But here’s the good news: we can cool it down. She focuses on foods that act like water on the fire, cooling, healing, calming foods.

Your movement, hydration, and nutrition are designed to:

Gently cleanse your system

Support liver and gut function

Reduce inflammatory triggers

Restore calm from the inside you

Let’s begin with purpose, not pressure. This week is all about moving gently, eating to reduce inflammation, and building new habits that feel good in your body and mind.

🔸 Movement Plan

Theme: Reset & Reconnect, sweat gently, release tension, and enjoy the rhythm of your body.

🗓️ Weekly Workouts:
• Monday: Kettlebell #1 Full Body Burn
• Wednesday: Kettlebell #2 Core & Strength Flow
🎥 Videos on You Tube, Facebook and Instagram at 6PM

🚶‍♀️ Daily Step Goal: 10,000 Steps
Let’s turn this into a calming morning ritual:

⏰ Wake 45 minutes earlier
🍋 Drink a warm glass of lemon water
👟 Go for a walk, jog, or cycle outdoors
☀️ Breathe in the fresh air and move with ease

💬 Track your steps using your phone or watch, you can share them in the WhatsApp group or privately with Ele.

Optional Wind-Down Rituals:
🌙 Gentle evening stretches: hip openers & spinal twists
🛁 Epsom salt bath (1–2x this week)

🍽️ Food Focus: Calm the Inflammation

This week is about building awareness, not perfection. We’ll gently start reducing the foods that may trigger inflammation, while adding more healing, energizing options.

✨ Want to keep it simple? You can follow just Week 1 of the Glow Reset Food Book as a complete mini-reset, no need to do it all at once.
Use it as a free taster or reset week and see how your body responds. If it feels right, you can continue with the full 4-week Glow Reset journey.

📘 You’ll find meals, snacks, shopping lists, and hydration tips, all designed to support your energy, digestion, and glow.

OR:

🔥 Begin reducing:
• White bread, pastries, refined carbs
• Fizzy drinks & sweets
• Fried or processed foods
• Excess dairy & cheese
• Alcohol & caffeine

🥑 Add more of:
• Leafy greens (spinach, kale, rocket)
• Colourful veg (carrots, beetroot, peppers)
• Berries (blueberries, strawberries)
• Citrus fruits, herbs & spices
• Healthy fats (olive oil, avocado, nuts, seeds)
• Protein from salmon, lentils, beans, eggs

📘 All of these are beautifully integrated into the recipes in Week 1 of your food book, feel free to follow it fully or just take ideas that inspire you.

💡 Mini Mission of the Week: Make 1–2 Simple Swaps

Choose what feels doable and celebrate your progress:
• Swap toast for oats
• Add berries to your breakfast
• Replace fizzy drinks with lemon water
• Cook dinner with olive oil and herbs

✨ Every good choice counts, this is a reset, not a restriction.

🌸 Detox Support Tips

Let’s support your glow naturally with these gentle self-care rituals:

🌬️ Daily Deep Breathing (2–5 mins)
Inhale through the nose (4) → Hold (4) → Exhale slowly (6)
Great before bed or after your walk

🛁 Epsom Salt Bath (1–2x/week)
1–2 cups Epsom salts + essential oil (lavender or eucalyptus)
Soak 15–20 mins and hydrate afterwards

📵 Tech-Free Bedtime (30 mins earlier)
Switch off screens, stretch, journal, or listen to calming music.

💧 Glow Hydration Hack
Infuse your water with cucumber, or mint. Lemon only in the morning, don’t spread during the day as lemon is acid and cause teeth erosion.
Aim for 2L+ per day to support digestion and energy.

Movement plan
This week, we focus on building strength and fueling the body with energy-giving food and movement. You’ve cleared the path — now it’s time to charge forward with purpose and consistency ⚡

🗓️ Weekly Movement:

🟢 Monday: Kettlebell Workout #3 – Lower Body Power
🟢 Wednesday: Kettlebell Workout #4 – Upper Body & Core Control

🚶‍♀️ Daily Goal: 10,000 Steps
Can be walking, jogging, cycling — just keep the energy flowing outside or indoors!
Stretch your legs, clear your mind, and let movement become part of your rhythm.

✅ Share your steps in the WhatsApp group or message Ele privately for accountability and support 💬

Optional Bonus:

• Add 2 rounds of bodyweight squats + planks on non-workout days

• Focus on posture and breath during walks

🍽️ Week 2 Food Focus: Clean Fuel = Clean Energy

✨ This week is about stabilising blood sugar, supporting gut health, and filling your meals with life-giving nutrients. We’re focusing on fuel that lasts — not spikes and crashes.

🚫 What to Keep Reducing:

Let’s continue shifting away from:

• Sweetened yoghurts

• Refined breakfast cereals

• White pasta & white rice

• Excess sauces/dressings with sugar or preservatives

• Mindless snacking in front of screens

✅ What to Increase (Clean Fuel Staples):

These are your energy heroes — rich in fibre, healthy fats, and anti-inflammatory compounds.

• 🥑 Avocado, nuts & seeds

• 🥗 Cruciferous veg (broccoli, cauliflower, cabbage)

• 🫘 Beans & lentils

• 🥚 Eggs, lean poultry, tofu

• 🌾 Quinoa, oats, wholegrains

• 🫐 Fresh fruits with fibre (not juices!)

💡 This Week’s Clean Fuel Mission:

1. Build a glow bowl for at least 1 meal a day:

   • Base: quinoa or greens

   • Protein: beans, eggs, or salmon

   • Healthy fat: avocado or olive oil

   • Colour: tomatoes, beetroot, carrots

2. Read 1 label before buying — check for sugar or processed oils you didn’t expect.

3. Hydrate before you caffeinate ☕💧 — water first in the morning!

🌿 Detox & Energy Support Tips – Week 2: Clean Fuel Habits

This week we focus on fueling smarter, but also cleaning up the way we eat, not just what we eat.

🍽️ 1. Eat without distraction

✨ Support digestion and reduce stress

• Try 1 meal per day without your phone or TV

• Focus on chewing, flavours, and how you feel after

🧠 2. Try a short food journal (3 days only)

✨ Notice what gives you energy vs. bloating/crashes

• Just jot down meals + how you feel afterward

• Helps you make empowered choices, not restrictive ones

☕ 3. Cut caffeine after 2pm

✨ Better sleep = better detox

• Swap your afternoon coffee with herbal teas

• Helps your nervous system unwind earlier

🧂 4. Season with intention

✨ Spices like turmeric, black pepper, rosemary, cumin support anti-inflammatory processes.

Add them to soups, stews, dressings or even eggs!

Movement Plan
You’ve built momentum, now it’s time to deepen the connection with your body. This week is about intentional movement, mindful reps, and really feeling your strength in every swing and stance. Let’s refine the fire 🔥

🗓️ Weekly Movement:
🟢 Monday: Kettlebell Workout #5 - Core & Glutes Builder
🟢 Wednesday: Kettlebell Workout #6 - Stability & Flow (Single Side Strength)

🚶‍♀️ Daily Goal: 10,000 Steps
• Maintain your rhythm, this week’s walks are a moving meditation 🧘‍♀️
• Try walking in nature if possible, ground yourself with the earth beneath your feet
• ✅ Keep sharing your steps! we’re seeing such strong momentum in the group!

🌟 Optional Bonus:
• Add 2 minutes of deep squats or hip circles each day to boost mobility and digestion
• Try a 1-song movement flow daily — just freestyle with no rules, just feel 🔊💃

🍽️ Week 3 Food Focus: Reset the Gut = Reset Your Energy

✨ This week, our mission is to support gut healing, reduce bloat, and give your microbiome some love.
Your gut is responsible for digestion, immunity, skin health, and even your mood — so let’s nurture it.

❌ Reduce gut stressors:

Focus on lightening the digestive load by cutting back on:

• Dairy overload (especially cream, processed cheese)

• Large portions of red meat

• Alcohol (aim for none this week!)

• Deep-fried foods

• Too much raw food in the evening (switch to warm or cooked)

✅ Increase gut-healing foods:

• 🥣 Cooked veg (soups, stews, roasted carrots, zucchini, fennel)

• 🥬 Fermented foods: Sauerkraut, kefir, kimchi, miso

• 🍌 Prebiotic-rich foods: Bananas, oats, garlic, leeks, asparagus

• 🥛 Probiotics (unsweetened natural yogurt or supplements)

• 💧 Warm lemon water or herbal tea between meals

💡 Week 3 Mini Mission: Slow & Supportive Eating

1. Try one fermented or probiotic food per day

2. Sit down for meals — take 3 deep breaths before eating

3. Focus on chewing well and eating slowly to reduce bloat

4. Try a gentle 10-minute walk after your largest meal

🌿 Gut-Loving Habits – Week 3: Reset & Repair

Let’s go deeper with digestive self-care and energy protection.

🧘‍♀️ 1. Gentle Morning Belly Massage

✨ Helps stimulate digestion & lymph

• Rub your hands together for warmth

• Use circular clockwise motions around your belly

• Try for 2–3 minutes after waking

🍵 2. Herbal Support for Digestion

✨ Add teas like peppermint, ginger, chamomile, fennel

• Drink 1 cup in the afternoon or after dinner to help reduce bloating and gas

💨 3. Breath to calm digestion

✨ The gut loves relaxed breathing — do 4–6 slow breaths before your biggest meal

• This supports the parasympathetic system (rest & digest mode)

🧺 4. Declutter your space or fridge

✨ Gut reset = life reset. A clear fridge or kitchen counter can help reduce decision stress and create space for better choices.