Ibiza Detox

Ibiza Detox

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Ibiza...what can you say about this crazy island! Well for one, it can definitely break you. If you are like me and like to enjoy a party and like to train at the same time then during your stay in Ibiza you can feel like your wasting away. All the hard training leading up to it to get yourself in shape can feel like you've reverted back to your 16yr old self again.

Out there you cannot do much about it ( unless you lay off the booze and take some BCAA'S. This actually works, the BCAA part, not laying off the booze ) 

BUT if you forget to pack your essentials, then its the return to everyday life that gets you.

To counter this I have come up with an Ibiza Detox week to try and speed the recovery process, and start to feel human again.

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Step 1 

2-3 day smoothie cleanse.

During Ibiza you will consume a fair amount of alcohol, not much water and quite a high chance of some terrible food if you are a party goer.

On your return you will want to restore some healthy balance to your body. Shakes and smoothies are a great way to start. Here is a list of recommended smoothies to get some nutrients in you quick !

During this phase consume 2 smoothies daily and one healthy meal. You can have smoothie for breakfast, a light lunch and smoothie for dinner.

You will also want to limit your carb intake for a couple of days due to all the alcohol sugars. Try and limit this this to around 50-100grams for the first couple of days. 

Good food sources will include

  • Salmon
  • Chicken
  • Nuts
  • Eggs
  • White fish
  • Smoked Salmon

Smoothies

Apple Berry Detox Smoothie

  • 1 cup mixed berries (like raspberries, strawberries, and blueberries)
  • 1 large apple
  • 2 cups spinach
  • 1 cup water (or unsweetened almond milk)

Green Protein Detox Smoothie

  • ½ cup unsweetened almond milk
  • 1 tablespoon almond butter
  • 1 banana
  • 2 cups mixed greens (I like kale, chard and spinach)

Glowing Green Detox Smoothie

  • 1 kiwi
  • 1 banana
  • ¼ cup pineapple
  • 2 celery stalks
  • 2 cups spinach
  • 1 cup water

Pineapple Banana Detox Smoothie

  • 1 cup pineapple
  • 1 banana
  • 1 apple
  • 2 cups spinach
  • 1 cup water

Kale Detox Smoothies

Kale is what some would call a “superfood”, which means it packed with large amounts of vitamins, minerals, and other essential nutrients. In fact, it’s considered to be one of the most nutritious plants in existence.

Kale doesn’t always taste the best because it can be rather strong for some, but if you combine it with the right ingredients it can be a delicious and healthy addition to any green detox smoothie recipe. Also make sure you use only the leaves and discard the stems, this will remove most of the bitter flavor.

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Kale Strawberry Banana Detox Smoothie

  • 1 banana
  • 1 cup yogurt (plain)
  • 1 cup strawberries (fresh or frozen)
  • 1 cup Kale (chopped)
  • 1 cup ice

Kale Pineapple Coconut Detox Smoothie

  • 1 banana
  • 1 cup pineapple
  • 1 cup coconut water
  • 2 cups kale (chopped)

Avocado Smoothie

When it comes to healthy foods, avocados are among the top “super foods”. Avocados are full of healthy nutrients, including Vitamins B, C, K. folate, potassium, and more.

Studies have shown that avocados can help improve cardiovascular health, relieve joint inflammation, promote eye health, strengthen bones, and even help with weight loss.

An avocado smoothie provides the health benefits of avocados while hiding the taste of the avocado a little.

  • 1 1/2 cups apple juice
  • 2 cups spinach or kale (stemmed and chopped)
  • 1 apple (unpeeled, cored, and chopped)
  • 1/2 avocado (chopped)
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Step 2

Water!

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No doubt your water intake would not be of your regular 2-3 litres per day. Start by getting yourself back on track slowly, by getting at least 1 litre on your second day back. Then start increasinig it litre by litre until you get to about 3-4 litres the scale it back to 2-3 litres daily.

Step 3

Exercise

If you are like me then I was itching to get back in the gym and to start feeling good again..BUT..there is a high chance that your body is not up to an intense workout straight away. The trick here is to start slow and go through the motions while still pushing about 70-80%.

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You want to get a good strength workout in on your first session back, a light/ medium cardio session in the next day and another strength/bodybuilding type session in either the day after or take a rest day then get back at it. Go for a pump workout and don't worry too much about lifting heavy. Your strength will return soon.

If you try and go 100% then you will only get frustrated as you wont be able to perform at your best! This is to be expected after a week of little sleep, late nights and whatever else people get up to in ibiza.

A sample workout routine could be 

  • Day 1 - Upper body
  • Day 2 - Cardio
  • Day 3 - Rest 
  • Day 4 - Lower Body
  • Day 5 - Upper Body
  • Day 6 - Rest / cardio
  • Day 7 - Rest

Final Step

After your first 2-3 days of juice cleanses then start to get back into regular eating patterns such as breakfast, lunch and dinner of solid meals. Again, carb intake should still be kept to around 50-100grams. Once you feel like you are getting back to normal then you can step the training up and increasing carbs if needed.

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Ibiza can take you in, chew you and spit you out with no mercy ! But its an experience that you'll never forget. So to restore balance I am speaking from experience so I hope this helps! 

Chuck a comment below about your experince of this crazy island.