Helping Your Liver’s Hang Over from the Holidays.
Brittany Malone • January 1, 2019
Hands down, the most common question I get after the holidays is “What detox diet or drink do you suggest?”
My response… a blank stare.
Ok, that is half true.
The real truth is that for most people it is unnecessary to do something so dramatic like a 3 day cleanse. Now, I know some of you are thinking there was a time you did one of those diets and at the end of it, you lost X amount of weight. Let me tell you why that happens. When you cut down your calorie intake dramatically, you will lose weight. The magic was not in the juice, but it the cut of calories. It is totally possible that you cut your calorie intake, but do it a healthier way. A way that includes eating all the macronutrients and an array of micronutrients.
Most the time, when people ask for a detox protocol it is because they partied a little too hard for a little too long and are starting to feel the effects of a sluggish liver. On a side note, if you are truly looking to make progress alcohol will have to be limited.
With that being said, let’s talk about helping our good ole, overworked liver out.
The Liver:
The liver gets the duty of cleansing the body of any toxins. It does have some other jobs like hormone balancing. What many people don’t realize is when there is an excess of toxins in the body, the liver will work so hard to cleanse the body that it will cause a hormone imbalance by pumping out an excess amount of estrogen into the body.
Signs that your liver needs some help:
- Acne and skin rashes
- Allergies
- Blood Sugar Imbalances
- Brain Fog
- Digestive Issues
- Fatigue
- Mood Swings
Helping out our liver
- Get rid of toxins AKA alcohol. Reduce caffeine intake. If you think you absolutely needed caffeine, try switching to a tea or decaf.
- Start your morning with warm water, lemon, 2 tbsp of apple cider vinegar, and Himalayan salt. This will not only help with hydrating the body, but it provides some electrolytes while waking up your digestive system.
- Eat an adequate amount of protein to help replenish your body of amino acids that your liver uses during the detoxing process. Not sure how much protein to eat? If you track your food try .8-1.2g per BW. If you do not track, start with a fist size per meal and snack.
- Eat cruciferous veggies like broccoli, brussel sprout, cabbage to help balance estrogen.
- Drink plenty of clean water. City water can contain many toxic chemicals. Aim for half your body weight in fluid ounces.
- Supplement… Now, before I put out this list, if you are not doing the above steps, do not waste your money on supplements. No supplement will fix a poor diet. Supplements that can aid is detoxification process: Amla Fruit Extract is an antioxidant and anti-inflammatory. It is also a rich source of Vitamin C. Milk Thistle is well known as a liver support. Not only does it boost glutathione production (which we talked about early) but it also stimulates new liver cell production.
- Move… Sweat it out toxins with a good sweaty workout. Have access to an infrared sauna? These are not only great for toxin elimination but overall health wellness as well.
Ready to go 30 days of being sober? Let us know! We would love to help keep you accountable!
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"I'm Not Fit Enough for CrossFit..." 😬 Heard that one before? Maybe you've even said it yourself. We get it. You’ve probably thought: “I’ll start running first.” “Let me get in shape before I try something like CrossFit.” But here’s the truth: You don’t need to be fit to start at Makers CrossFit—it's literally where you come to get fit. 💥 That said, we’re not here to twist your arm. We’re here to support your journey—wherever you’re starting from. So to help you build a little momentum (and confidence), we created something just for you: 🎉 A FREE 14-Day Running Workout Plan 🎉 These workouts are beginner-friendly, designed with real people in mind—especially those who haven’t worked out in a while (or at all). But don’t worry, they’re also scalable. If you’ve already been moving a bit, just up the pace and push yourself where you can. Take them at your own pace. Have some fun. And who knows? By the end of the week, you might just be ready to walk through the doors of Makers CrossFit with a little swagger. 😉 Day 1 – Walk/Jog Intervals 5-min warm-up walk Alternate: 30 sec jog / 90 sec walk (x6) 5-min cool-down walk Day 2 – Suggested Rest or Active Recovery Day 3 – Walk/Jog Intervals 5-min warm-up walk Alternate: 45 sec jog / 75 sec walk (x6) 5-min cool-down walk Day 4 – Suggested Rest or Active Recovery Day 5 – Walk/Jog Intervals 5-min warm-up walk Alternate: 1 min jog / 1.5 min walk (x6) 5-min cool-down walk Day 6 – Suggested Rest or Active Recovery Day 7 – Longer Intervals 5-min warm-up walk Alternate: 90 sec jog / 2 min walk (x6) 5-min cool-down walk Day 8 – Suggested Rest or Active Recovery Day 9 – Walk/Jog Intervals 5-min warm-up walk Alternate: 2 min jog / 2 min walk (x5) 5-min cool-down walk Day 10 – Suggested Rest or Active Recovery Day 11 – Walk/Jog Intervals 5-min warm-up walk Alternate: 3 min jog / 2 min walk (x4) 5-min cool-down walk Day 12 – Suggested Rest or Active Recovery Day 13 – Walk/Jog Intervals 5-min warm-up walk Alternate: 5 min jog / 2 min walk (x3) 5-min cool-down walk Day 14 – Benchmark Day 🎉 5-min warm-up walk Run or jog as far as possible for up to 20 minutes Note your distance—it may be the most you ever ran!
Welcome to the Battle of the Classes (AM versus PM)!!! In our 3-week event, performance isn’t the front runner (though we want you to give it your all). We will reward participation. Did you do the workout? ✓
Did you do it at Makers CF? ✓✓
Did you join in on the fun? ✓✓✓ Our main priorities is helping you push to a new level and having a good time doing it TOGETHER. BREAKDOWN: * The gym will be split into two teams: AM vs. PM. NOONERS may pick which team they want to represent. * Earn your team points through participation. * There will be weekly themes! See details below * Each week for three weeks the workout will be announced by CrossFit every Thursday @ 12:00pm. * Give the open workouts your best shot during Friday 's class workout. We will also have sign ups to do the open workouts Saturdays at 9am for those who cannot make Friday. * Workout scores and open points must be submitted by Monday at 5:00pm.
REGISTRATION: * 2025 CrossFit Open - CLICK HERE to register and check your rank worldwide. * 2025 Makers CF Intramural Open - Sign up on Makers whiteboard * You do not need to sign up for the CF CrossFit Games Open to participate in the Makers Intramural Open. * Order your Makers CF Open shirt on the whiteboard at the gym ($30) Pre order closes Feb 19th THE POINTS: + 2 Points - Completing the Open workout at Makers
+1 Point - Completing the Open workout somewhere other than Makers CF + 1 Point - Top male and female in RX and Scaled
(regardless of age group) +2 Points - Referring a friend on our friend referral sign up sheet at Makers (Limited to 1 friend a week or 6 points total) +1 Point - PR City: for each personal record completed such as weight or new skill.
+1 Point - Team Spirit: dressed up for the week’s theme (See below) THE DATES: * Workout: CF 25.1: Feb. 28th * Theme: Twin Day * Workout CF 25.2: Mar. 7th * Theme: Wigs, Tutu, and High Socks * Workout CF 25.3: Mar. 14th * Theme: Makers 2025 Open Shirt THE DETAILS: * To obtain credit, you MUST add your score in Wodify.
JUDGING: * Want to earn $10 off a shirt? Pass the CrossFit Judges Course and email (info@makers-crossfit.com) us your certificate of completion. Judges course HERE * You DO NOT need a certified judge if you are doing the Makers Intramural Open only. * You DO need a judge if you are registered for the CrossFit Open. * Scoring cards and movement standards will be provided to everyone during the competition.
AFTER PARTY: * Join us March 15th in celebrating the completion of the open at Makers CrossFit for a brunch potluck . * Potluck sign up at on the gym whiteboard
Murph is the most iconic Hero WOD performed all over the world on Memorial Day in memory and honor of those who paid the ultimate sacrifice. As we perform this workout we keep that in the back of our minds and push ourselves physically and mentally. BUT THERE IS A WAY TO BE SMART ABOUT […]
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