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YOUR MINDSET MATTERS
Ari Affirmations
My body is a temple, and I treat it with love and respect.
I let go of what no longer serves me and embrace what does.
I choose nutritious foods that fuel my body and nourish my soul.
Happy Tuesday, boo!
 
You know what's not the business?
 
B-L-O-A-T-I-N-G.
 
You know, the thing that…
  • Makes you feel like you swallowed a beach ball after a meal
  • Leaves your stomach swollen, hard, and uncomfortable
  • Has you wondering if gained weight
Yeah, that thing. It's frustrating.
 
So let's talk about it.
 
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What is bloating?
 
It's gas, boo. It's gas.
 
Bloating is a buildup of gas or air in your digestive system that causes your belly to feel full and tight. It can lead to water retention and is super uncomfortable (trust me, I know this ALL too well!).

What may be causing you to bloat?
 
Truth is, ‘the bloat' can sneak up on you in different ways, depending on what you eat, certain habits you have, or medical conditions you are experiencing. 
 
Gas can build-up in your stomach when you:
  • eat a lot of salty foods
  • eat way too fast
  • chew a lot of gum
  • are constipated
  • drink a lot of fizzy drinks
  • eat until you're ‘stuffed'
  • are not eating enough fiber
  • eat foods your body doesn't like (such as dairy or gluten)
  • have hormonal changes (your period, menopause)
  • are super stressed out
  • drink through a straw
  • taking specific medications
  • have a medical condition (such as IBS, celiac, etc)
  • eat veggies high in fiber (broccoli, cabbage, onions, etc)
  • are not drinking enough water

How to kick your bloat to the curb in 7 days (or less!)
 
  • have a fitness photoshoot coming up
  • want to feel more confident in a bathing suit
  • need to give my gut a reset or boost my metabolism
  • am super low on energy
I do this 7-day reset to reduce the gas in my stomach, rid of the excess water weight, and boost my energy…and it works…every single time. 
 
Spoiler alert: You don't need to buy any special pills or powders to rid of your bloat, you just have to give your body the right foods and follow a proper eating routine (certified nutrition coach, here! 👋🏽)
 
So I've created a step-by-step guide of my EXACT process that gets me photoshoot-ready and it includes:
  • 7 days of detailed meal suggestions
  • A list of foods to avoid
  • A grocery list for easy shopping
  • Meal prep planning tips & meal planner
  • A 7-Day workout plan
  • Tips for the most success
Trust me, this is something you'll come back to OFTEN (I do it 1x a month!) and it's 30 pages, so you know I'm not here to play! I got you, boo.
 
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Here are some more ways you can beat the bloat…
  1. Slow down when you eat: Take your time to savor each bite and chew your food thoroughly to reduce the amount of air you swallow.
     
  2. Ditch the gum and straws: Opt for sipping beverages straight from the glass and reduce the amount of times you chew gum.
     
  3. Avoid overeating: Instead of three large meals, try eating smaller meals throughout the day to give your digestive system a break.
     
  4. Cut back on carbonated drinks: Swap out fizzy drinks for water or herbal tea to reduce gas buildup.
     
  5. Watch your salt intake: Try seasoning your meals with herbs and spices instead of salt to reduce bloating.
     
  6. Limit artificial sweeteners: Aim for natural sweeteners like honey or maple syrup instead of artificial ones.
     
  7. Stay hydrated: Drink plenty of water throughout the day to keep things moving smoothly in your digestive system.
     
  8. Manage your stress: Find ways to relax and unwind, whether it’s through meditation, yoga, or simply taking a few deep breaths.
     
  9. Add probiotics: Foods like yogurt, kefir, and kombucha have beneficial bacteria that can help improve digestion and reduce bloating.
     
  10. Move your body: Regular exercise can help stimulate digestion and relieve bloating, so find activities you enjoy and get moving. boo!
     
  11. Sip on peppermint tea: Peppermint is like a soothing hug for your belly. It helps relax the muscles in your digestive tract and can ease bloating.
     
  12. Cut back on alcohol: Need I say more?
 
Hope this helps!
 
Ariel Belgrave, CPT
Certified Health & Fitness Coach
Certified Nutrition Coach
Stress Management Specialist
Board Member, Women's Health Mag
Under Armour Athlete
P.S. I encourage you to forward this email to someone who could use this wisdom (sharing is caring!)
 
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