30 Day Before and After Challenge 2021

This is not a diet, but a lifestyle change. With balance!

Everyone decides their own goals. Mine is to get back into exercising consistently (5 days/week) & eating clean. I will doing low processed carbs, low processed sugars, minimal to no dairy, high protein, lots of fruits and veggies.

Prior to the challenge everyone should take a before/after picture of themselves. If you don’t take a picture, you will wish you did so please do so. Take a pic from the front, side & back. I’d wear something small, like shorts or a bikini. The picture is for yourself, nobody else’s eyes. You can also take body measurements.

I do this challenge every year to recover from the holiday eating frenzy that seems to begin in October. Last year my allowed ‘cheating’ was when I went out to dinner with others. When I was by myself, I was very strict. Some years I don’t allow any cheating. Another option is giving yourself a cheat day. Give yourself one a week, but don’t go too crazy on that day. It is best to pick a day that you know you are usually around too many temptations. Everything in moderation. If you pick a goal & have questions on how to reach it, feel free to ask for help 🙂

Any questions?


Day 1

You should have already taken your before & after pics, but if you haven’t, try to do so today. The 1st step is to decide what your goal is. Weight loss, muscle gain, specific target areas,… But everyone’s goal should be to eat healthy! Diet is 80% of the battle. Even for those of you with no willpower, you can’t tell me you can’t commit for 30 days. If you say you have no willpower, you will have none. Manifest what you want in life.

Figure out your weaknesses. What is always in your grocery cart or kitchen? Or where do you always go eat? I’d eliminate fast food. If you have a cheat day, that doesn’t mean to junk food binge eat from morning to night. ‎Everything in moderation. Figure out healthy alternatives to eat that you like. I always have fruit cut up in containers in my fridge. This helps when you go looking for munchies. 

If you don’t like water, figure out what you need to do to it to make yourself like it. Water is very important! Soda is the enemy. As are juices (including OJ) which are full of sugar. Save your cheating for the REALLY yummy things. Don’t waste it on something mediocre just because you’re hungry. Also, try to have smaller snacks throughout the day so you don’t get to the point that you’re willing to eat anything out of hunger.

Increase your protein intake. Try to get at least 20 grams per meal. This will help to stay full with the lack of processed carbs. Or have natural carbs, like potatoes & extra veggies. Protein comes from not only meat and fish, but also from vegetarian options like beans, lentils, broccoli, edamame & nuts.

If you’re not home often to shop & cook, there are plenty of food delivery services to choose from. Purple Carrot is Tom Brady’s service that focuses on anti inflammatory meals. Hungry Root is a vegan option that is more affordable. Blue Apron, Hello Fresh,.. the list goes on.

The first 2 weeks are the hardest. Torture. We will get through this. Make your gym playlists, get motivated, think of all the sexy bodies we will have after…

LET’S GO!!!!!

Melissa
 Gasson
@HealedNYC




Day 2

Good morning everyone 🙂

I hope everyone is off to a good start! I knew I was out of shape, but OMG!!! After 15 squat jumps in my 2nd set, my legs almost gave out from under me. I kept pushing (in my head), but my body had other ideas. I can barely walk down steps without shaky unstable legs. All from a pathetic workout (because I sucked that bad), so this should be a fun week…

If you already had been working out, then just increase the intensity (not so much the time) & put more focus on your diet. Don’t overdo anything because injury can happen. And I don’t want you guys so sore you can’t move.

I know it’s hard to be sitting around the house & not snack on everything. So here’s some healthier options. Feel free to make suggestions.

-Apples: with almond butter (& drizzled with honey), peanut butter; or with cottage cheese,…
-Nuts: I make a mix with assorted nuts (almonds, cashews, walnuts) & dried fruit or raisins. Or any other nuts your prefer. Not roasted, not salted. Raw nuts.
-Dried chick peas
-Edamame
-FAGE yogurt:. They have 18 grams of protein. Add cinnamon, chia seeds & raw honey.
-Chobani: Get the vanilla, add a banana & any other fruit, crumble a Kashi oatmeal cookie on top. Tastes like dessert! SO good!
-Seaweed: I love the little packets.
-Protein shakes: I add banana & peanut butter. Sometimes cacao powder too.
-Hummus: I make my own.
-Fruit & vegetables
-Miso soup: They have packets that you just add hot water to
-Fruit

As far as working out, some people don’t belong to a gym or have time. I workout for only 15 min, but VERY high intensity. Plyometrics. I do 2 sets of 25 squats, 2 sets of 25 jump squats (jumping from low down trying to jump as high as possible), something called pickups (more leg work), Spider-Man push-ups, & ab work. Try to get your whole body. Jumping jacks, sit-ups, push-ups,… Go jogging outside…. There’s other options besides actually going to the gym. Look on YouTube or Instagram for workout ideas. If you have only a little amount of time here & there, do exercises in that time. Crunches while watching tv, push-ups while playing with the kids, leg lifts under your desk at work…

Don’t make excuses, make it happen!

Melissa Gasson
@HealedNYC



Day 3

Good morning!!!!

Being so cold in NY, it makes it harder to motivate to workout. I have to tell myself “It’s only 20 minutes of your life” to get myself moving. Not everyday will be easy, but keep talking to yourself. I even talk to myself while I’m working out. When I go jogging & want to stop 4 or 5 times, I push through, & guess what… I don’t pass out or die. My legs may have died on me during jump squats, I almost fall from jumping a millimeter off the ground, & I can’t walk down stairs or sit down, but I’m alive! You don’t always feel good beginning a workout, but you always feel good when you’re done!

One helpful thing is actually putting your workout clothes on when you wake up or come home from work. I feel like an absolute failure taking them off if I didn’t even workout.

I mentioned I was doing a low processed sugar diet, but ok with natural sugars. “How the body metabolizes the sugar in fruit and milk differs from how it metabolizes the refined sugar added to processed foods. The body breaks down refined sugar rapidly, causing insulin and blood sugar levels to skyrocket. Because refined sugar is digested quickly, you don’t feel full after you’re done eating, no matter how many calories you consumed. The fiber in fruit slows down metabolism, as fruit in the gut expands to make you feel full.”

This doesn’t mean sugar from fruit is not still calories, but we do digest it differently. But everyone’s body is different, so do whatever you feel is best for you.

I watch my processed carbs. I try not to go over 25g in a meal, and I usually have them once a day, if at all. Try to eat them earlier in the day so you have longer to work them off. And once again, I’m fine with natural carbs (sweet potatoes, broccoli, quinoa, bulgur,…). I stay away from pasta, bread & rice as much as possible.

Portion control is an issue for many. And our examples of a portion size in restaurants doesn’t help. In the last 15 years, portion sizes have doubled. And if you’ve eaten at my family’s house, you know there’s no such thing as a portion, you just keep eating. Because my goal is a flatter belly, I am really watching how much I eat at each sitting. I’ve almost cut my meal sizes in half. This just means I have to eat more often, but that’s actually better for you. Metabolism will speed up & digestion will be better. I also eat slower, which is much better on your digestive system.

Doing leg lifts as I write this! Stay positive people!!!! Sexy in 27 days 😉

Melissa
Gasson
@HealedNYC



Day 4

Good morning!!!

“You can’t expect to succeed if you only put in work on the days you feel like it.”

How is everyone doing? My legs have been so sore. Stairs have been a challenge (going up AND down). Working out helps make the soreness go away. It sucks, but you have to work through it.

If you weren’t aware of what your weaknesses were before, you’re probably figuring them out now. It’s hard to say no to our favorite foods. You have to think about what you want to look like. It might help to make an old picture of yourself your screensaver as a constant reminder to PUT THE COOKIE DOWN!!!

Speaking of cookies… I’ve see lots of desserts pass by in front of me. My weakness is bread. I LOVE bread. If I am not strict with my cheating, I will most likely cheat everytime warm bread is put in front of me. If you don’t set a specific cheat day, each time you’ll have “just a few bites”, but you’ll be cheating yourself in the end. I discipline myself as if I’m a child. “You can eat this now, but that means that’s it for you this week…” Discipline will bring quicker results. Being strict on yourself for 30 days will help create a habit/lifestyle. When that happens, the process becomes so much easier. You’re cheating yourself by not trying your hardest for the 30 days. 30 days!!! 1 month of your life. You are making a decision to fail if you’re already thinking you can’t do it. Give it your all, and if the results don’t outweigh the work in 30 days, go right back to your old lifestyle.

If anyone didn’t take pictures & have no desire to, you can also measure yourself. Check your progress weekly or however often you’d like. But measure yourself at the same time of the day. I measure my waist, ‘gut’ & hips. This is also good if you don’t weigh yourself.

For those who live in NYC, going to grab drinks is a nightly event. For everyone else, as the weekend approaches & you like to go out drinking, make wiser choices. Try to choose vodka with club soda or just lime. Sake is also a good option. No soda or juices. The sugar adds a lot more calories. Sake has the least calories. Vodka is the 2nd best choice

If smoking weed is your thing and you get the munchies, try to snack on different fruits. Like watermelon, grapes, oranges,… The juicier the better. Maybe some green tea to help curb your appetite. Keep drinking water.

Other snacks for everyone is edamame, cottage cheese, guacamole (try on sliced cucumber instead of chips), sunflower seeds, rice cakes, yogurt with flax seed, sugar-free ice pops (if you do artificial sweetener, I’m not a fan), raw nuts… If anyone has more suggestions, feel free to comment below.

Make smart choices…

Melissa
 Gasson
@HealedNYC



Day 5

“If you are persistent you will get it, if you are consistent you will keep it up.”

If you’re out grabbing food & the establishment has nothing healthy to eat, try to stay as healthy as possible. Maybe a burger with no bun & fries. Mashed potatoes is even a better choice than fries, even though they are definitely fattening! Sometimes it’s a little more difficult to eat healthy, so just use your best judgement. Without being miserable.

Try to get some greens in your diet. The darker the color, the better, like kale & spinach. If kale is too rough for you, you’re supposed to massage it to break up the fibers. It will make it more pleasant to eat. You can make kale chips. Lay them on a cookie sheet, spray them with olive oil, add sea salt, & bake for about 15 min. You can try all diff types of toppings. Or cut up a potato (sweet or regular) & make your own seasoning to make your own baked french fries. There are tons of healthy recipes online.

Try to eat high protein meals so keep you full longer. I make eggs in the morning for breakfast. Try salads topped with protein for lunch. And carry a nut mix as a snack. Protein bars can help also. Or if you have a desk, keep peanut or almond butter there & bring an apple. I also really like Manitoba hemp seeds & hemp hearts. They are very high in protein & I sometimes make a protein banana by adding 3 tablespoons of hemp hearts to a banana. Manitoba have a line of products you can try out. Beans, chickpeas & lentils are great sources of protein if you’re a vegetarian.

For those with a sweet tooth, it is difficult finding a substitute for processed sugar. Bananas, grapes, pineapple, dates, mangos & tea with honey can help a little. Look for recipes for paleo desserts. They are usually high in fat, but at least they’re natural so we digest them a little better. Don’t eat them too often, you probably won’t lose weight.

It will get easier, I promise!

Melissa
 Gasson
@HealedNYC




Day 6

We’re almost through week 1! I hope it hasn’t been too hard for everyone.

I have been sore for days. The best thing for soreness is working out through it. Although I felt like I was going to die while doing so, the soreness is much less than it was. Now I just can’t walk down steps, up seems ok.

It is sometimes difficult to find time to get a workout in. There are things you can do everyday that you can incorporate into your daily routines. Leg lifts while sitting on the couch or at your desk at work (discretely under your desk), shadow boxing while on the couch, turn the music up & dance in the shower & while getting ready, planks, & the best thing of all, hold your stomach in all day. This requires a conscience effort, but it will help your abs! Especially while doing things. You should tighten your stomach while working out, doing the dishes, walking around… this will not only give you abs, but also will strengthen your core.

Try not to find so many healthy substitutes for the bad foods you eat, but instead try to live without them for the remaining 24 days. You most likely won’t crave them after 2 weeks if you eliminate them. It takes 2 weeks for the taste buds to “die”, or become dormant. It takes 21 days to build a habit, 90 days to create a lifestyle. Keep talking to yourself and push through!

Have a great day!

Melissa Gasson
@HealedNYC


Day 7

“Motivation is what gets you started, habit is what keeps you going.”

We’ve reached the 1st week! After another week, this should get a lot easier. I’m so proud of everyone for making it this far with so much enthusiasm 🙂

Craving pancakes? There are plenty of recipes for flourless pancakes online. Google is your friend. They usually involve eggs & banana, but I also found a recipe with rolled oats, a banana & milk. It got great reviews.

https://chocolatecoveredkatie.com/2016/01/11/flourless-pancakes-vegan-banana/

A very very simple fake banana pancake is to
smash up a banana & add 2 eggs to it. Whisk them together like you’re going to make scrambled eggs (you could also add a dash of vanilla). Heat the pan up on the stove (just like you would if you made pancakes) & pour your mixture like you would a pancake. YUMMMM! Try adding blueberries if you’d like. Play with all of the recipes. It would probably even be good with some cocoa powder or chocolate protein powder. Eggs mixed with peanut butter & baking soda was another recipe. Once again, google is your friend.

I’m trying to drink tons of water. It feels like a full time job the 1st 2 days, especially in this cold, but it gets a lot easier. And my skin feels wonderful. It also helps with any bloating or extra water weight. Our body absorbs warmer water easier, so I like to heat up a cup of water & drink it that way. You can always add lemon as well. If you need something sweeter, add honey. But don’t overdo it.

Try quinoa or bulgar instead of rice. Bulgar is a tummy flattener. You can add onions & tomatoes… Or just google recipes with a few of the ingredients you have at home. Cauliflower rice is another option. Get creative with all of these things.

If for any reason you’ve fallen off the challenge, do not get discouraged. Just give it your all this week. Work extra hard. It is never to late to be great!

Melissa Gasson
@HealedNYC


Day 8

Welcome to week 2! I’ve been talking to a few of you here & there. If you have been finding yourself very hungry, try adding a few more healthy snacks into your day. You should be having 3 meals a day & maybe 2 snacks. Or you can eat 6 smaller meals a day. See what works best for you. You can also add more vegetables to your meals if you want a larger portion.

I always have a protein bar in my bag in case of severe hunger. NoGii protein bars have a Chocolate Mint flavor that’s about 18 grams of protein & tastes like a chocolate mint Girl Scout Cookie. They are gluten free. Kind bars are another favorite. Less protein, but taste a lot better. I don’t know how good for us any of these protein bars actually are, but for me, they’re excellent when on the go. It’s better to eat an unhealthy protein bar than eating anything in site when getting hangry. And they don’t taste dry & chalky like other bars I’ve tried. Emergency only.

Try to get about 21 grams of protein in each meal. In the snacks protein isn’t as necessary, but definitely in the meals. Not only does protein help repair muscle & is so good for you, but it also helps keep you fulfilled. Eat fruits & veggies all day to counteract the inflammation from a high protein diet. Greens are a must! You should have more greens on your plate than meat. Green tea can help with inflammation as well. (And of course CBD). Sweet potatoes are also excellent to balance your meal & help fill you up. If you’re a vegetarian and get your protein from other means, watch out for all of those processed carbs. And still get your greens as well.

Just because food is advertised as healthy, doesn’t mean it is. Know what is in your food. Pay attention to your body as to what makes you feel more bloated… it doesn’t like whatever that is.


You may notice slight changes in your body at this point. But even if you haven’t yet, you should overall feel good. Eating well & drinking lots of water has definitely made me feel so much more energetic. If you find yourself cheating once a day, try putting a 1 or 2 week challenge on yourself. Not to cheat for a week or 2. Saying you have no willpower is setting yourself up for failure. It’s an excuse. We all make them because we want what we want when we want it. But if you can resist for 2 solid weeks, you will find it 20x easier after to resist. I told you, the 1st two weeks are the hardest!!!! Torture! But I have faith in all of you.

Have a great workout!

Melissa
 Gasson
@HealedNYC



Day 9

“You don’t get what you wish for, you get what you work for.”

You’re either loving how you’re feeling and are completely dedicated, or you’re so over this and want to quit. I promise if you keep going it will be so much easier a week from now. I feel like I have so much more energy. That alone is keeping me motivated.

As challenging as it has been for me to drink so much water, I have to say it really gets rid of bloating. I have failed a few days & I definitely notice a difference between my hydrated days & the not so hydrated. Water is very important for everything, so stay thirsty my friends.

I hate doing ab work, but I now have an ab workout that takes me 3 minutes. It’s just more intense than regular workouts. My stomach feels flatter, & that’s all that matters. Pay attention to the changes you’ve seen, and use them as motivation.

The key to eating right is to find what you like and make it work for you. For example, if you love stir fried rice, invent your own healthy version. Don’t use rice, but extra egg. Cook it with coconut oil. If you love pasta with meat sauce, use a tofu pasta and just add lots of extra meat to the sauce. Obviously the pasta will suck, but the meat will overpower the taste. Or get a spiralizer & make zuccini/eggplant pasta. Don’t be afraid to get creative with food. Just don’t forget the protein! If you don’t eat meat, lentils & beans are great sources of protein. Broccoli also has protein. Google recipes.

Have a beautiful day!

Melissa Gasson
@HealedNYC


Day 10

Don’t get discouraged if you’re not feeling results yet. Remember, you see a difference in 4 weeks, your friends & family in 8 weeks, and the rest of the world in 12 weeks. That’s why it’s so important for you guys to stay dedicated to this for 4 weeks. And once you see how you feel, then decide if you want to continue with it. It’s not fair to yourself if you don’t give it a try. To be truly happy in life you should be open to growth, in all aspects.

DESSERT option: If you’re an apple fan, this is amazing!!! This is my client’s daughters’ blog. Sweet Apple Treat. They made some & had me try it cold & hot. As an apple lover, I am a huge fan.

http://www.thedishingduo.blogspot.com/2013/05/ever-want-sweet-and-healthy-dessert.html?m=1

Stay focused! You will be so happy you stuck with it in another week or 2. Some of you might be so busy you’ve had no time to workout, or been in places you just haven’t been able to eat well. Don’t get discouraged & give up. Push through. If you’re lacking in one area, try to pick it up in the other. If you can’t seem to find the time to workout, do sit-ups or squats here & there, while brushing your teeth or watching tv. If you can’t eat well, don’t skip workouts. Create a balance.

Things you can do at home: jumping jacks, jumping rope, crunches, push-ups, dancing, shadow boxing, squats, planks, lunges,… Get creative with your furniture &/or stairs. Try to make a habit of doing at least 1 thing a day. Even if it’s just doing 1 minute’s worth.

Have an amazing day!

Melissa
Gasson
@HealedNYC


Day 11

“A person’s success is often limited by the level of their desire to succeed.”

If you’ve been sticking to the challenge from day 1, eating well & exercising, you are probably getting a little addicted by now. Because slight results are most likely noticeable. And its only been 11 days! That’s motivation in itself! You also may feel like your belly is getting a little bigger, but that’s because it’s the last place most of us lose fat. Your rib area is getting smaller first which gives the illusion of your belly getting bigger.

The key to this lifestyle change is creating healthy habits. If you cheat frequently, it’s no longer cheating, it’s your habit. Wake up in the morning & do crunches. Or push-ups. Place new mini goals on yourself. Personal challenges within the challenge.

Complete meals: I had mentioned before about not just eating protein, which causes inflammation. A complete meal is the right mix of protein, fat & carbs. You should have 60% CARBOHYDRATES (fruits, vegetables, whole grains, basically anything in the produce section or from the earth. Half your plate should be vegetables & you should limit your fruit servings to 2 per day); 20% PROTEIN (chicken, turkey, fish, eggs,…); 20% FAT (good fats like olive oil, nuts, seeds, avocados, macadamia nut oil, walnut oil or canola oil). Good fats are liquid at room temperature while most bad fats are solid at room temperature. Fat is needed by the body to transfer all the vitamins and minerals into the cells and tissues so you benefit from the nutrients ingested. Good fats like Omega 3’s found in fish help reduce inflammation and are needed for healthy skin, hair, liver and kidney function. Eating a complete meal will increase your metabolism, keep you full all day by stabilizing blood sugar levels, make you feel satisfied, & give your body the nutrients it needs.

Keep up the good work!!!!!

Melissa
 Gasson
@HealedNYC



Day 12

Excellent morning!

It sounds like a lot of you have been watching what you’re eating, even if you haven’t been to the gym too often. Which is excellent because remember, your diet is 80% of the battle. (I think sleep & water get 100% in there too if that’s possible lol). Even if you had already been going to the gym prior to the challenge, you probably have seen a significant difference with your food discipline. I am so proud of everyone!

Don’t forget to hold in your core throughout the day. Especially while doing your workouts! It’s all the little things that you’d think are so insignificant, but really make such a big difference. Like not taking a few bites of that dessert. Or not having the sugar filled coffee drink every day. The little things add up to a big difference.

FOOD: I like egg salad for lunch. I put the eggs in the pot, wait until the water comes to a boil, & cook the eggs for 8 min (just in case you don’t know how to boil an egg… I’m not judging). I add a little mayo, salt & pepper. Mayo is not wonderful for you, but it’s something I allow myself in moderation. It’s my guilty pleasure. Each egg has 6 grams of protein. Just the egg white is 3.6 grams. I personally eat the whole egg. I’ve been eating eggs almost daily for over a year & my cholesterol is low. Old folktale of eggs raising it. But if you already have high cholesterol, take the yolk out or skip this meal option.

You can also make chicken salad. Instead of mayo you can use vanilla chobani. It sounds gross, but it doesn’t really taste like vanilla. You can add whatever you’d like for taste. Just some salt & pepper is perfect. You can use leftover chicken from dinner the night before, so the chicken is already seasoned how you like it.

Tuna fish is another option. Each can has 14 grams of protein. You can put it on top of a salad & just add oil & vinegar, or with hot cherry peppers, jalapeños,… Sometimes I add a lot of lime & a drop of mayo (yes, mayo again). However you like your tuna.

I order salads a lot when I’m on the go. I always get just oil & vinegar. Sometimes lemon juice. Or oil, lemon juice, salt & all spice.  But I change up the protein on top. If I trust the place, I get a piece of fish. I don’t eat tuna too often in the week because of all the mercury. Wild Atlantic Salmon is the best option if they have it. If you’re a meat eater, chicken or steak. Red meat does take longer for the body to break down, so it is not the best option for weight loss. If you’re a vegan, any choice of beans, chick peas, lentils… If I’m starving, I’ll get a sweet potato as well. If you don’t like them, get a baked potato.

For breakfast, oatmeal is great. Steel cut are the best. You can add raisins, cinnamon, banana,.. Whatever you’d like. If you’d like to add protein, throw in some almond/peanut butter.

Hope this helps 🙂

Have a blessed day,

Melissa Gasson
@HealedNYC


Day 13


Helllloooo beautiful!

You should feel your exercises getting a little easier. I have such a strong workout some days that I walk around like a bodybuilder… Legs apart like I’m huge. Yeah, that’s how I’m feeling.
Other days I may be exhausted & have a less intense workout, but I’m still able to do so much more than when we started. And I’m finally no longer sore! Thankful for that.


Try to do some form of cardio for at least 20 minutes, 3 to 5 times a week. If on equipment in a gym, try not to hold on or lean on the bars. I’d rather you slow the speed and stand on your own. Like on the stairway to hell, commonly known as the stair master. The one that looks like an escalator. My favorite very intense so less time needed on it cardio. Allow yourself to lightly hold the bar with 1 finger on each hand, just for balance. Or some variation of that which stops you from leaning. Work your core. Remember, always hold your stomach (core) tight.

If you don’t belong to a gym, options are jumping rope, jumping jacks, running in place with high knees, dance, swim, box, basketball,… get creative. I have been working out from home for this challenge, and finding cardio is definitely a challenge in this cold NY weather.

If you start getting tired, find something that motivates you. I think of how professional athletes train, or I pretend a personal trainer is next to me pushing. You may have an event coming up, going on vacation to a beach, or maybe in case you see your ex, or just for yourself. Whatever muse may work for you. Think about it in those moments of exhaustion. You will get a second wind if you just push through.

Go your hardest in the final 2 min. I push myself to the limit the last 30 seconds. They made me do that in boxing when I was younger. It really makes you stronger for the next time. Walk around to cool down after. Don’t abruptly stop using your muscles. Stretch please.


For weight work (or bands), try to do 3 sets of 12-15 reps. If your sets are really easy, the weight is too light. If you can’t do 3 sets of 12-15, the weight is too heavy.

If you have given yourself a cheat day & find yourself overeating on it, change it to a cheat meal or two. This means once a week, not daily!

Food tip: Leafy greens wilting too quick? Put a paper towel in the container. It will absorb the moisture & your greens will last longer.

Have a lovely day!

Melissa Gasson
@HealedNYC



Day 14


We’re half way there!!!! Just 2 more weeks to go! Yay!!!

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’” –Muhammad Ali

I hope I was right… If you’ve been disciplined, eating right should be easier. If you haven’t noticed any results yet, don’t worry, you definitely will in 2 weeks. You’ve come this far, don’t start slacking now! Those after pictures will make you proud.

If you’ve been cheating more than you probably should, try to make a change. It’s hard to change your lifestyle without discipline. If you really want this, talk to yourself. If you don’t take a bite of that piece of cake, I doubt you’ll miss it the next day. It’s only that good in the moment. Walking away becomes easier, but only if you start doing it.

Workout: Rest for no more than 30 seconds between sets. Unless you’re doing high intensity exercises… Then 90 seconds rest in-between is ok. I’ve been seeing results, but I wish they were a little more impressive, so I’m going to up my intensity. Or add more variation into my workout. I have to shock my body with a new routine sometimes. Also, try to stretch or do yoga as well. I don’t want you sexy but tight & in pain.

Food: Try to get some fiber in your diet. Apples, prunes, pears, mangos, raspberries, strawberries, raisins,… Keep drinking lots of water & get your protein & greens in.

If you’re stuck indoors due to weather or otherwise, try not to snack on junk all day. Drink more water or tea, have fruit to snack on, try to resist eating out of boredom. If discipline was easy, we wouldn’t all be doing this challenge. Talk yourself through it!

If you eat a lot of chicken, buy a family pack, clean them all & put a few cutlets in each baggy. Then put them in the freezer. So when you want to cook them, take 1 baggy out & defrost the perfect amount for dinner. You can also buy fresh fish & freeze each filet individually. Makes everything easier when you want to cook.

Happy half way point!!!

Melissa Gasson
@HealedNYC



Day 15

Rise & grind!!!!!!

Everyone should be paying attention to how their body is responding to the change in diet. So when the challenge is over & some of you want to continue with this lifestyle, you are able to create a healthy balance. We stay strict the 1st 30 days in order to create habits & to see the results we desire. After the challenge, life can be a little more lenient. You will automatically think before you eat out of habit. And make better choices. You will also see what you can live without & what you will not want to give up. Pay attention.

Feel free to take pictures of yourself this morn to compare to your original pics. See your progress. The best motivation is results!

FOOD:

Try to avoid processed foods. They make us unhealthy, sick & fat (cause many diseases). They are extremely high in sugar & high fructose corn syrup. They’re stripped of vitamins & nutrients we need. Our bodies don’t digest them well. You burn less calories digesting processed foods than you do whole foods. Which means you’ll keep on more weight. And with the extra flavoring added (salty, sweet,..), we’re more likely to overeat. They also cause inflammation in the body & acid reflux. If you’re not familiar with what processed foods are, just google them. As a general rule, the shorter the shelf life & the less ingredients listed, the more natural the food. If you don’t know what a few ingredients are, it’s probably not very good for you.

If you like oatmeal, try Silver Palate Thick & Rough oatmeal. It has 5 grams of fiber & 6 grams of protein. Have it for breakfast or just a snack. I add cinnamon & raisins. Sometimes I use coconut milk instead of water.

Baked (fake fried) chicken: Scramble an egg. Mix it with a little garlic powder & some parsley. Soak chicken cutlets in egg, then coat in seasoned Panko crumbs mixed with a little grated Parmesan cheese. Put a little oil on bottom of pan, lay chicken cutlets out, sprinkle with grated cheese, spray with Pam (or if you have an oil spray bottle, even better). Bake at 375 for 15 minutes or so. Until done. Then put on broil for 2 min to make the top crunchy. You can also cut chicken into strips & make chicken fingers this way.

Enjoy!

Melissa Gasson

@HealedNYC


Day 16

“You can’t get the ass you want by sitting on it.”

Feeling sexy yet? Looking in those mirrors as you walk by? I know I’m lingering a little longer when passing a mirror… I might have danced a few times… If you’re not there yet, you will be soon. Remember, it takes 4 weeks for you to notice a difference.

Educate yourself on some of the foods you’re eating more often. Just because brands advertise certain ways, doesn’t mean they’re telling the truth. For example, wraps usually have more carbs than a slice of bread. Skippy has a ‘natural’ peanut butter, but if you look at the ingredients, there’s sugar in it. #LiesPeopleTell

If you love pasta, try Banza chick pea pasta. Cook it with meat sauce or just regular sauce, because the chick peas have protein. I try to eliminate instead of finding substitutes. I’d rather have the real thing once in a blue than the fake version of a food often. I’ll eat real pizza once every few months as opposed to some healthy version of it all the time. But to each their own.


Start pushing yourself a little harder in the gym or home workouts. Dig down for that extra energy. Get some extra reps in, exert extra energy when doing plyometrics or running, or add a little more weight when lifting (if bulkier is the look you’re going for). Your body is capable of more than you think. Go hard or go home. But please don’t hurt yourself.

If you’re trying to bulk your muscles, lift heavier weights with less reps. For lean muscles with no bulk, more reps with lighter weights. I don’t use any weights, just my own body weight. Push-ups for my arms & back, squats & jumping for my legs,… Bands are also a great option.

Don’t lose your drive. No offense, but giving up after only two weeks is pathetic. That’s not giving yourself a fair chance.

Melissa Gasson

@HealedNYC


Day 17

How is everyone’s body feeling? I’m sure you all need a massage at this point. Get one if you can, or use the foam rollers if you belong to a gym. If you don’t know how to use them, just simply put your body weight on top of 1, & roll back & forth. On any body part. When you feel that 1 spot that kills, hold it there for a minute or 2… Don’t forget to breathe! And make sure you’re taking some time to stretch.

I know it’s hard to get enough protein if you don’t truly focus on it. Protein plays a very important role in the body. The main function is building up, keeping up, & replacing tissues in your body. (It builds & repairs muscles). Getting enough can help with many body pains. I’ve tried reading how much we need, but opinions vary. So just see how your body feels. You should have some right after a workout (or something to eat) so your body burns fat instead of muscle.

Some great sources of protein:
All meats & fishes, eggs, beans, cottage cheese, Greek yogurt, tofu, peanut/almond butter, nuts, quinoa, steel cut oatmeal (& some other kinds), pumpkin seeds, edamame, broccoli, lentils, chickpeas, & of course protein powder.

If you absolutely can’t stand exercise, find something you like doing. There’s so many options besides going to a regular gym. Boxing, martial arts, jumping jacks, jumping rope, dancing, soul cycle, bike riding, swimming, jogging, hiking, playing sports, yoga…. Also you can find a partner to workout with. As long as you’re doing less talking & more working!

If you’re experiencing any leg cramping or other cramps, you’re probably not drinking enough water. Don’t forget to drink drink drink! Leads to flatter bellies also.

We’ve come so far, let’s finish off strong!

Melissa Gasson
@HealedNYC


Day 18

I hope you’re noticing changes in your body, whether it be weight loss, inches lost, feeing lighter & less bloated, changes in your skin, body detoxing, or the body adjusting to not wanting crappy food.

You might be at a point that you want to keep going, but are at a loss of what food options there are. I know we find something we like & stick to it, but then get very bored. As I’ve said before, google is your friend! Looking for snacks? I know paleo can be fattening, but at least they are good fats that your body can digest. Just remember, everything in moderation. Look up ‘paleo snack recipes’. Here is a recipe that allegedly tastes like brownies:

https://chocolatecoveredkatie.com/2017/04/20/paleo-bars-chocolate-recipe/

And here is a bunch of recipes:

https://greatist.com/health/paleo-recipes-list

http://paleogrubs.com/healthy-snacks

If you are not working out, try to do little things. Jog up the stairs (or walk) instead of the escalator, squats while cooking, use self resistance when lifting things,… the little things count. Hold that core in during the day! It also helps prevent back injuries when you do.

If you have acid reflux, it will be triggered by alcohol, fried foods, spicy food, tomatoes, oranges, mint, beef, coffee, cheese, soda, chocolate, garlic, butter & candy. Instead, eat some vegetables, ginger, oatmeal, non-citrus fruits, lean meats, egg whites, healthy fats, green tea, & some more you can look up. You can also try Bragg’s Apple cider vinegar. Many swear by it as a cure! I mix it with hot water, honey & cinnamon.

I hope everyone has a beautiful day!

Melissa Gasson
@HealedNYC



Day 19

If you’ve been finding yourself eating with others where food options are limited, just make the best choice you can. Take the bread off your burger, don’t eat the fries, find the healthiest alternative.

Here’s my recipe for Hommos (hummus). I learned as a kid from my Syrian mom:

1 can chick peas
2 cloves garlic (I use 1)
2 tbsps tahini
1 tsp salt
1/2 cup lemon juice (I use more to taste)
1/2 tsp cumin

Drain liquid from chick peas & save in a cup.
Combine half of chick pea juice with above ingredients (except for cumin) in blender & blend at high speed for 2 or 3 min until smooth. Add extra lemon & salt if desired. Pour into a small bowl. Sprinkle cumin powder on top. Let sit in fridge for a few hours before serving.
Add more chick pea juice if you desire a thinner dip.


For those finding it hard to find healthy recipes, type in the main ingredients you want to use on google. For example, if I want to make something with chicken & spinach, I’ll type in “chicken spinach recipes”. Then go through some of the ones that look good to you but modify the ingredients so they’re healthier. Use Panko crumbs instead of bread crumbs, use coconut oil instead of vegetable oil,..

It’s not about having enough time, it’s about making enough time. We all have very busy lives, so saying you have no time to workout is not a good excuse. There are people way busier than you making time for it. Make it a habit of waking up & doing some ab work. Or pushups. At least you get something in, & it will motivate you to do more.

Sometimes I do some ab work, squats & push-ups during commercials when watching tv. And if I can’t get my lazy butt off the couch, I just do leg lifts while on the couch.


Don’t forget to carry snacks on you so you don’t get to the point of starvation. You will make better choices & have a better meal if you’re not famished when looking for food. Sometimes we think we’re hungry when we’re really just thirsty. Try to drink some water or tea before going for food. Especially when you recently ate and don’t think you should be hungry.

One day at a time…

Melissa Gasson
@HealedNYC



Day 20

“If you are persistent, you will get it. If you are consistent, you will keep it.”

I can’t believe we only have 10 days left! I am increasing my intensity again to maximize results. I have been taking it slow, making sure my body mechanics are correct so I can strengthen every muscle, not just the dominant ones. This helps prevent tight muscles and injury in the future. Watch your body mechanics. Moving slower can be more difficult. Really work the muscles through your exercises.

In case you are getting bored of salad, don’t be afraid to play around with it. Switch between different greens (spinach, kale,..), add cherry tomatoes, peppers, dried cranberries, & a protein (chicken, tuna fish, salmon, steak, chick peas, beans or lentils). Add pears, apples, beets, anything! Oil/vinegar on top or oil/lemon juice are my dressings of choice.

If you’re craving wings, this recipe may be an option. But instead of soy sauce, substitute coconut aminos or Braggs liquid aminos. Tastes the same without the sodium! All the honey can be your cheat. You can do this to your chicken breast as well on a regular day, but I’d cut out the ketchup (all salt & sugar) & drizzle honey on the chicken.

Caramelized Baked Chicken

3 pounds chicken wings
2 tablespoons olive oil
1/2 cup soy sauce
2 tablespoons ketchup
1 cup honey
1 clove garlic, minced
salt and pepper to taste

Directions

Preheat oven to 375 degrees F (190 degrees C).
Place chicken in a 9×13 inch baking dish. Mix together the oil, soy sauce, ketchup, honey, garlic, salt and pepper. Pour over the chicken.
Bake in preheated oven for one hour, or until sauce is caramelized.

https://www.allrecipes.com/recipe/8614/caramelized-baked-chicken/

If you dislike drinking water, you’re not alone. Well there’s good news… You don’t have to drink all your liquids, you can eat them. Here’s a list of some fruits & vegetables & their water content. This does not mean go without drinking any water, but you don’t need as much.

Cucumber (96.7%), iceberg lettuce (95.6%), celery (95.4%), radishes (95.3%), tomatoes (94.5%), green peppers (93.9%), cauliflower (92.1%), watermelon (91.5%), spinach (91.4%), star fruit (91.4%), strawberries (91%), broccoli (90.7%), grapefruit (90.5%), baby carrots (90.4%), cantaloupe (90.2%)

Grapefruit can help lower cholesterol and shrink your waistline. In one study, people who ate one grapefruit a day lowered their bad (LDL) cholesterol by 15.5% and their triglycerides by 27%. In another, eating half a grapefruit—roughly 40 calories—before each meal helped dieters lose about three and a half pounds over 12 weeks. Researchers say that compounds in the fruit help fuel fat burn and stabilize blood sugar, therefore helping to reduce cravings. (They contain 8g sugar each.)

https://www.health.com/health/gallery/0,,20709014,00.html

Have a beautiful weekend,

Melissa Gasson
@HealedNYC



Day 21

This challenge will be over before you know it. Which means the after picture is coming. So be really strict with yourself in the final 9 days. Get your cardio in and eat right. Your after picture will show way more results if you do go hard.

Some people like T25, Shaun T’s DVD, in which each workout is only 25 minutes long. It is less intimidating than his Insanity workout. And there’s a lower impact option to follow (a woman is doing a modified version). It costs $140, but you get bands, DVDs & nutrition guides. Some reviews said you should warm up on your own to avoid injury. Just an option for those of you who have limited time to workout or don’t know what to do in the gym. But if anything feels uncomfortable or hurts, don’t continue. If you don’t watch yourself, you can get injured.

FOOD: You can prepare food ahead of time & have some for a few days. Turkey chili is a healthy option. I found a recipe with great reviews, but haven’t personally tried it. Read some of the reviews for pointers on making it even better.

http://m.allrecipes.com/recipe/80969/simple-turkey-chili/

There are times I feel like I’m literally about to die while working out. Instead of giving up, I walk for 1 minute & then go right back to it. Take a rest if your body needs, but that doesn’t necessarily mean to stop. Also don’t push yourself on a day you feel run down. I’d rather you guys rest & prevent injury. Listen to your body when it tells you it needs a break.

An average of 90% of women have cellulite. No matter how skinny you are, you too can get it. Things that cause it are too much sugar, too much salt (or sodium filled products), & consuming coffee (not applying, like the creams you rub on. Those are fine). You can consume some things to help combat it:

Water, Green tea, Peppermint, Beans, Seaweed, Apple cider vinegar, Salmon, Chili peppers, Cayenne pepper, Asparagus, Garlic, Olive oil, Cucumbers, Berries, Pink grapefruit, Tomatoes, Spinach, Apples, Lemon, Beat root, Bananas

http://www.glamourmagazine.co.uk/features/health-fitness/2011/08/top-30-cellulite-busting-foods

Have a wonderful day!

Melissa Gasson
@HealedNYC



Day 22

Rise & grind!

We all have our lazy days. Can’t get to the gym 1 day, lazy from the weather the next.. That’s ok, just have an extra hard workout when you go again. You won’t lose the work you put in, so don’t get discouraged. Just make sure you really eat right when this happens.

I strongly dislike doing ab work. I’ve been making myself do some ab work every day. You usually hate doing what’s hardest for you to do because those muscles are weak. I’m getting so much stronger that it’s not so bad anymore. But I have to say, my abs are looking so much better! Daily ab work really helps get a flat stomach.

I know a lot of people love yoga, which is excellent for you, but please make sure you’re getting some cardio in as well. Just because you’re sweating, doesn’t mean you’re doing cardio. You want to work your heart as well as the rest of your body.

Even after this challenge, if you decide to go back to your old ways of eating, remember that exercise DOES NOT unclog arteries. So all the high fat processed crap you eat (fried foods, junk food,…) stays in your arteries. Leading to heart attacks. Everything is fine in moderation, but be nice to your insides please. You only get 1 body for the rest of your lives.

FOOD: Add a little white vinegar to your chicken when marinating it. This tenderizes the chicken & makes it suck up all the flavor you add to it. Orange juice also works. Anything acidic. Let your marinated meat sit in the fridge for a few hours before cooking so it’s really flavorful. Don’t be afraid to make up your own recipes. Go through your spices & add what you think might taste good together. Every night can be an experiment. Just sucks when you love it & forget what how much you added of what.

For those unfamiliar with probiotics, they are beneficial forms of gut bacteria that help stimulate the natural digestive juices and enzymes that keep our digestive organs functioning properly. They are good for digestive health, urinary health, allergies, immunity & obesity.

Here are some foods you can get probiotics from:

Green bananas, dandelions, kefir, yogurt, sour pickles, sauerkraut, miso (have some miso soup), Kimchi (an Asian form of pickled sauerkraut, an extremely spicy and sour fermented cabbage), dark chocolate

And speaking of dark chocolate… Here’s a partially healthy recipe with dark chocolate. I haven’t tried it, but it looks amazing!!! Make cheating a healthier cheating.

Dark Chocolate & Oat Clusters
http://www.health.com/health/m/recipe/0,,50400000109396,00.html

Keep your cores tight!

Melissa Gasson
@HealedNYC



Day 23

“Our bodies are capable of anything. It’s our minds we have to convince.”

I’m almost upset we’re coming so close to the 30 day mark. I’ve been really enjoying this challenge! I personally will be staying with it, but I’m definitely going to miss the support. 1 week to go!!!!!

Most people give up in week 3 because they don’t see results yet. Week 4 is when you really start seeing it (8 weeks for friends/family, 12 weeks for the rest of the world). So don’t give up! 4 weeks of this lifestyle & you’ll definitely see results!

I stepped up my workout the other day. I did not speed it up, but instead slowed it down & concentrated on my technique/form, increasing intensity. And now I’m sore!!!!! The change in your workout is sometimes just the shock your body needs.

FOOD:

Turkey Burgers

1lb Ground turkey
1/4 Red pepper
1/2 small onion
1 tblsp grated cheese
Chopped parsley
Salt

I hope I don’t have to explain how to pat out a burger. But not judging… 😉

So-called superfoods are nutritional powerhouses that help build bones, prevent chronic diseases, improve your eyesight, and even keep your mind sharp. They can also help you get & stay slim.

Superfoods:

Black beans, oats, avocados, salmon, blueberries, broccoli, brown rice, pears, wine (like 1 glass, don’t get excited winers), grapefruit (favorite new food), kidney beans, almonds, green tea, lentils, bananas, eggs, dark chocolate (a nibble here & there, don’t get crazy), oranges, potatoes, pine nuts, white beans, fresh goat cheese & feta, low fat milk, garbanzo beans, pearl barley, quinoa, plantains

The website below has a recipe link under each superfood.

http://www.health.com/health/m/gallery/0,,20475957,00.html

Minty Iced Green Tea

1 cup fresh mint leaves, washed
3-4 green tea bags
Ice
Raw honey, fresh lavender leaves (optional)

Place mint leaves in a large glass or BPA-free plastic pitcher. Crush gently with clean hands. Add tea bags, and pour hot water over top, leaving a few inches of room. Cover and refrigerate for 4-6 hours. Remove tea bags; serve over ice. Add honey to sweeten and a few fresh lavender leaves, if you have them on hand.

If you’ve been cheating a lot & haven’t done too much, use this last week to really apply yourself. Becoming aware of your eating will help achieve your goals.

Melissa Gasson
@HealedNYC


Day 24

If you’ve been consistently working out &/or eating better, you’re probably waking up with more energy. Has anyone noticed any differences? I’ve been craving healthier foods.

If you have very little time to get to the gym, do whatever things you can’t do at home. Get some cardio in. You can jump rope, do jumping jacks, shadow box… Throughout the course of the day you can somehow get your workout in.

Feel free to ask the trainers at the gym any questions you may have. That’s what they’re there for. If there’s a muscle that you really want to work on, ask them what they suggest you do. I’d ask the more fit ones… I never trusted a fat trainer! But they’re everywhere :-/

Please don’t be obsessed with the scale. Muscle weighs more than fat, so instead worry about how your clothes fit. Or if you measured yourself to start, even better.

Remember always to check labels. Don’t trust a company. There are a bunch of coconut milks that have all types of unnatural ingredients. I’ve said this about “natural” peanut & almond butters as well. If it looks like a funky ingredient you can’t pronounce, it’s probably not good! The less ingredients the better.

Add some new songs to your gym playlist. Music is such a motivation when working out. A good mix can really get you going.

Have a wonderful day!

Melissa Gasson
@HealedNYC


Day 25

I hope everyone is feeling amazing. If you’ve fallen off this lifestyle plan, I highly recommend getting back on & staying committed for 3-4 weeks. It’s a life changing experience.

Every time I leave the house I bring a goodie bag. Water, protein bar, bag of almonds/pumpkin seeds, apple or pear, a jar of almond butter with a plastic knife (which is always in my car). I have no excuse for not having a healthy snack to eat. And I don’t get so hungry that I’ll go & eat just anything. Being that hungry is the death of diets. Make sure you don’t wait until your famished to eat!

If you have trouble motivating yourself, find a workout buddy. Or look into the classes people have in a park somewhere. There’s SO many options. Bike ride, join a boxing gym, whatever gets you moving.

If you’re having oatmeal for breakfast & feel you need some more protein, try adding peanut or almond butter. And although they shouldn’t be added to anything hot, hemp seeds/hearts can be added to almost anything for extra protein. My favorite brand is Manitoba.

People who frequently consume sugar substitutes may be at an increased risk of excessive weight gain, metabolic syndrome, type 2 diabetes, and cardiovascular disease. And of course cancer. Honey, organic maple syrup, molasses, date sugar, brown rice syrup, and stevia are just a few natural sweeteners you can turn to. I personally will have brown sugar before I have artificial sweeteners.

I hope this is no longer a chore & eating is becoming easier for everyone.

Have a great day,

Melissa Gasson
@HealedNYC


Day 26

A lot of us slack because of lack of time, or just pure laziness. If you have no time to do anything else, just do an exercise to work your body part of biggest concern. For me, I try to make sure I at least do crunches at some point in the day. If it’s your arms, just do some push-ups. Legs, do some squats. Just get something in! This challenge is almost over & even if you don’t stay strong with it, stay doing a little something.

Have you figured out how to start liking water yet? If not, figure it out! It will make your skin look & feel better, help with bloating/water retention, you will feel skinnier, energize your muscles, keeps you regular, keep your muscles from cramping, helps prevent you from getting sick,… The benefits are endless.

It seems like cellulite is a major concern for many. So I decided to include some info I read about it. It’s a little off our workout, & sorry men, but here’s a little education.

To get rid of cellulite, Dr. Murad says you need to strengthen and hydrate your body’s cells and the connective tissue in your body. Cellulite may not disappear altogether, but it should diminish if you follow some of these steps.

1 – Avoid toxins like excessive alcohol and cigarettes, which put a burden on your body’s lymphatic system.
2 – Improve your eating habits.. This means eating lots of leafy greens and fruit. Organic food is better because it contains fewer toxins like pesticides.
3 – Avoid junk food, diet soda, processed foods, artificial colors and flavors, and saturated fats such as butter and animal fats.
4 – Limit sugar and salt, which aggravate fluid retention.
5 – Drink a lot of water to hydrate your body and flush out toxins. Eight to ten glasses a day are recommended.
6 – Brush your skin daily, preferably before bathing. The best is a Tampico Skin Brush made with natural agave plant fiber. This simple technique stimulates blood and lymph flow, removes dead skin cells and encourages new cell growth.
7 – Take Glucosamine supplements, which helps your body repair the dermis and connective tissue, an effective cellulite treatment.
8 – Maintain your healthiest weight. Yo-yo dieting can aggravate cellulite.
9 – Finish your daily shower with a cool rinse to tone your skin.

Do I know if these work? No. But worth a try…

Have a great day

Melissa Gasson
@HealedNYC


Day 27

Good morning sunshines 🙂

3 more days left! Make every one of these 30 days count. Make your after picture that much better! Push yourself. Are you seeing a difference yet?
I woke up today & noticed a difference. Funny how you just see it all of a sudden. Even if you’ve been giving it minimal effort, you will still eventually notice a change. Don’t quit now.


Doing ab crunches can help burn the layers of fat that can accumulate on the outside of your body. Plus, they help tighten the muscles in the abdomen, the area of the body lying just south of the diaphragm, that houses the stomach and many other internal organs. Even if you don’t workout at all, try some crunches. Just see if you notice a difference in a week.

Drinking so much water has made such a big difference in my life. I try to have a minimum of 64 ounces, but my body usually requires/wants at least double that amount. Sometimes I fail miserably, but I get back on the water horse! And my skin looks great. If I’m home, I usually heat my water up. Helps stay warm in this cold & our body absorbs warm water better than cold. Having a cup of warm/hot water first thing in the morning helps flush your body out.


I stay away from any fruits/vegetables in a can (I usually avoid ANYTHING in a can). I’d prefer them not to be frozen either, but sometimes I settle. If you have acid reflux, things in cans may exacerbate it. As will cereals. Many things in boxes. The more preservatives, the worse they will make your body feel. And will cause lots of inflammation in your body. If this is you’re preferred eating & you suffer from acid reflux, indigestion, or other stomach related inflammations, try Healed NYC’s CBD tincture.


Things like breads & other carbs turn into sugar, making your blood sugar levels go up. Too much of that can cause diabetes in your future. Inflammation also occurs & can lead to things like Alzheimer’s. So if eating cleaner has given you more energy & you’ve been feeling great, these might be some of the reasons why.

This doesn’t mean never eat these things again. Don’t deprive yourself in life. Just have everything in moderation. And find alternatives for the things you don’t love, but find yourself eating because they are in front of you. I am a foodie. I would never tell anyone not to enjoy food! Just create a healthy balance.

Enjoy the day,

Melissa Gasson

@HealedNYC

Day 28

Super Bowl weekend is here. I know a bunch of you will be surrounded by not so healthy food today. Just make the best choices you can with the options you have. Everything in moderation!

I got caught up in a show & I couldn’t watch it & have time to workout, so I decided to workout during my program. I thought it would be annoying to do. It turned out perfect! I was able to watch while doing my complete workout. If that’s too much, you can do things just during commercials. Get off your couch & do crunches, push-ups, planks, or squats. Or try to do crunches on your couch. Whatever it takes & you’re willing to give. Don’t underestimate the little things.

I buy fruit, cut it up & put it in containers. So when I’m hungry & looking for something to snack on, I have something healthy in my refrigerator with no effort. An assortment keeps it from getting boring. Pineapple, mangos, papaya, grapes, kiwi… You can buy it precut so there’s no work involved. Life couldn’t be simpler. If you have kids, having fruit around to snack on will help promote healthier eating habits with them as well. Which will most likely carry on into their adult life.

Freezing fruit can be awesome. In the summer, take frozen grapes to the beach, put a frozen mango & other fruit in the blender to make a yummy smoothie, maybe some frozen berries on top of cool whip…

Enjoy your weekend!

MelissaGasson

@HealedNYC


Day 29

“You don’t get what you wish for, you get what you work for.”

Tomorrow is the last day!!!! If you have stayed committed, you should definitely see results now. Especially if you have been eating well. Remember, your diet is 80% of it. How dedicated are you to your goal?

Another bonus of eating clean is it’s also an anti-aging diet. Dark green leafy vegetables, green tea, lots of water, low refined sugar, no NutraSweet, natural anti-inflammatories… They will all help you stay looking younger longer.

Hopefully besides you seeing results, others around you are as well. Between that and my clothes fitting so nicely, it’s even more motivation for me. If others haven’t noticed yet, do another month! Even in another 2 weeks your body will look better. I hope you have created habits where this is no longer torture for you. it really shouldn’t be, because it’s all about balance, not deprivation.

If you miss a day or two of working out, don’t beat yourself up over it. Muscle burns fat. So the muscle you build should be working on your fat for a few days. The body is amazing.

Have a wonderful day!

Melissa Gasson

@HealedNYC

Day 30

Congratulations on making it to day 30!!! I hope everyone is feeling amazing! It’s so nice when other people start noticing your results, but nothing better than when YOU feel good about YOU!

I personally will be continuing this challenge as a lifestyle change. Whatever you choose to do, I hope this helps you make more health conscious choices in your life. Eating right doesn’t have to be torture. It’s all about balance. In the last 30 days, I have realized I have a problem saying no to bread with oil/butter. It was my biggest downfall/weakness. So I will completely be giving it up for the next 2 weeks. This may actually be torture…
But it will allow me to learn how to moderate my intake going forward. Well worth the struggle.

Remember if you keep going & are waiting for results, 4 weeks is when you notice, 8 for friends & family, & 12 for the rest of the world. If you need motivation & ideas, follow workout people on social media feeds, watch YouTube videos on different workouts (targeting specific areas), start a new workout that’s fun like boxing or roller blading,… There’s no reason to stop just because the 30 days is up. Or start a new challenge for yourself. Do 50 squats on day 1 & up it 5 squats a day. For 30 days. You can do them while brushing your teeth, watching tv, waiting for dinner to cook… And have an amazing ass in the end.

If anyone has any questions or wants to share anything at any point in time, feel free to comment below. I’d love to hear about your progress if you want to share. Don’t be sad this is over, be happy it started.

Good luck to everyone! Thank you for the support. I appreciate it all.

Melissa Gasson
@HealedNYC

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