The Skinny Strong 7 Day Lifestyle Cleanse
4.8 (3 ratings)
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The Skinny Strong 7 Day Lifestyle Cleanse

Your cleanse for weight loss, restful sleep, high energy & great sex!
4.8 (3 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
11 students enrolled
Created by Cindy Rodriguez
Last updated 1/2016
Current price: $10 Original price: $20 Discount: 50% off
5 hours left at this price!
30-Day Money-Back Guarantee
  • 1 hour on-demand video
  • 10 Articles
  • 14 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Say GOODBYE to cravings, unwanted weight gain, and bloating for good
  • De-stress no matter what busy environment you live in
  • Lose an average of 3-5 pounds; look amazing in that new pair of jeans
  • Feel energized, clear, and confident
View Curriculum
  • Adobe Acrobat - if you wish to fill out the worksheets online

Are you ready to create the health, beauty, and life you truly desire?

Create the health you truly desire while still enjoying the things you love. 7 Days to Skinny Strong will show you how.

About the Course:

This self-paced program begins with the eCourse to mentally, physically and emotionally prepare you for a cleanse. You'll be invited to join us for a 7-day cleanse where we'll send you a journal, workbook, shopping lists, meal plans and recipes, in addition to all of the most important information you'll find in the eCourse. Once you start the cleanse, you’ll receive a daily email from Cindy Rodriguez with uplifting videos, tips, resources, and a daily checklist to keep you on track and in line with your health, beauty and lifestyle goals.

What kind of materials are included?

7 Days to Skinny Strong will prepare, support, and guide you through a health, beauty and lifestyle cleanse.

  • Daily Protocol: Stay on track with our easy to follow, printable documents - perfect to post on your fridge! Receive daily email check-ins from Cindy during the cleanse.
  • Recipes & Structured Meal Plans: You won’t need to own a juicer, fancy kitchen gadgets, or deny yourself the pleasure of delicious food. Transition into a healthy lifestyle you can actually live with.
  • Food Journal & Daily Diary: Connect the dots between what you eat and how you feel. The Skinny Strong Workbook will fully accompany you on your cleanse at the end of the eCourse.
  • Education & Knowledge: Enjoy the various Skinny Strong handouts of useful information to apply for maximum benefits.
  • Transition Diet: Our cleanse provides options for both newbies and advanced cleansers so you can make sure this cleanse work for YOU.

Who is the target audience?
  • Anyone who is worried and confused by their body and the symptoms you're experiencing. Anyone who is ready to break free from unhealthy eating habits. And anyone who is tired of struggling with low energy and feeling like caffeine is a prerequisite to start their day.
Students Who Viewed This Course Also Viewed
Curriculum For This Course
36 Lectures
3 Lectures 07:55

The 7 day cleanse begins after you finish this course. In the last section you will be prompted to download a workbook and a journal that will accompany you on your cleanse journey. The workbook is filled with all the most important information you’ll receive in this course. You can download the workbook and save it to your desktop, or print it out and carry it everywhere with you! In addition to the most important information in this course, your workbook has a shopping list, recipes and a meal plan. Once you finish this course, you can start the cleanse at anytime! Don’t worry, you won’t go through the cleanse alone. When you finish the course, you’ll be asked to start the cleanse by entering your name, email and phone number. This allows you to receive daily newsletters, with uplifting videos, tips and tricks and a daily checklist. It will hold you accountable and keep you on track, so don’t forget this important step!

Preview 01:26
A Word on Cleansing
3 Lectures 07:27

What is a toxin and how is it measured?

A toxin, by definition, is a poisonous substance produced by living cells and organisms. Toxicity is the degree to which such toxins can cause harmful damage and effects.

Types and sources of toxins

Certain foods, our environment, and even our lifestyle make us toxic. The simple truth is we are surrounded by toxins. In fact, we are exposed to more environmental toxins in one day than our grandparents were in an entire lifetime. Environmental chemicals in solvents, plastics, and adhesives; poisons in makeup, moisturizers, nail polish, hair dyes, and shampoos; pesticides, herbicides, parasites in soil, food, and water; ingestible chemicals in junk and processed foods; the toxins released by our bodies when under consistent stress; and even thoughts and words can be toxic. We may subject ourselves to one or more of these toxins on a daily basis, and they all contribute to an ever-increasing lack of radiance and energy.

What is inflammation?

Inflammation is the first response by the immune system to infection or irritation. There are two types of inflammation: acute and chronic.

Acute Inflammation

Acute inflammation is the swelling, heat, redness and pain that occurs when we cut, burn or bruise the body. This type of inflammation actually protects us from further injury and indicates that the healing process is taking place. It is relatively short-term.

Chronic inflammation

Chronic inflammation is much more subtle and takes place slowly but surely. This is the type of inflammation that can go on for many years, damaging tissues and sabotaging your health. There is increasing evidence linking it with chronic diseases such as cardiovascular disease, kidney disease, diabetes, obesity and more.

What can cause chronic inflammation?

Sugar, lack of exercise, toxins, chronic stress, food allergies, and food sensitivities all cause inflammation. Inflammation causes weight gain and prevents weight loss. It’s a vicious cycle – being inflamed makes you fat and being fat makes you inflamed.

Problems Resulting from Toxic Overload and Inflammation

So, how do you protect yourself from toxic overload and inflammation? Go to the next lecture to discover how with this cleanse.

Preview 01:30

Usually, when I think about quality of life I think about cases I’ve seen or heard about, such as a debilitating condition, terminal illness, or permanent injury from an accident – each of which has compromised someone’s quality of life. But after considering what it could be like when the body is toxic and cannot properly eliminate over years and decades, I realize that this too, can compromise your quality of life because it can lead to so many diseases or conditions.

On the flip side, taking that proactive approach to peak health can reap huge results. It’s very similar to money. Financial experts share how saving as little as $10 per day can grow over 10 or 20 years if properly invested. Each choice you make on a daily basis makes a significant impact over time, so it makes sense to begin making smart choices now.

In addition to the physical benefits this can yield, the sense of knowledge and satisfaction is empowering. The knowledge you gain from this program is a gift you can pass on to your children, family, and friends. You can cause a great ripple effect by creating the health and beauty you truly desire.

Preview 02:08

Section 1: Quiz
7 questions

Download the homework for this section and fill it in online by downloading Adobe Acrobat Reader, or print it out and fill it in by hand.

The SS Blueprint
7 Lectures 21:55


I believe we are all spiritual beings going through our own human experience to fulfill our purpose. We are continuously learning. We’re never done, whether we like it or not. The choice of how we go through our experience is up to us. This is where the mindset comes in. Your mindset shapes your thought habits and your thought habits determine what you think, how you feel and what you do.


Knowing what you want and how to use our physical bodies is always evolving and changing. We must support these changes by being flexible and open to maximizing our potential for strength and healing.


Focus on the exploration and what you get to discover about yourself, your body and food; as well as, strategies and techniques that propel you forward. Set yourself up to succeed by committing to the Skinny Strong exercise. Connect with your body and follow through like never before. Then, discover the magic of your true potential.

It All Starts with Our Thoughts

Download the worksheet and use it to complete an activity after each video. You can type directly in the fields or download it and fill it in by hand.

Know = Mindset

Live =Relationships, Work Finances & Self Expression

Eat = Food

Sleep = Restore

Move = Physical Activity

Section 3: Quiz
7 questions

Download the homework for this section, and fill it in online, by downloading Adobe Acrobat Reader, or print it out and fill it in by hand.

A Closer Look at Cleansing
4 Lectures 08:44

All the systems of the body that this cleanse targets are shown in the image below!

This is a gentle and relatively short cleanse designed to jump-start your journey to health. The diet may seem fairly restrictive compared to the modern day American diet, but you should not go hungry, as this is not a fast.

At the end of this course, you will receive a workbook packed with information that it takes to succeed in this cleanse, including the right foods to eat, menus and recipes. You will refer to this workbook as you go through the cleanse.This cleanse is designed to be gentle yet effective. It is also intended to be doable while you work, play, or go about your normal routine. Your normal routine, however, will be a bit different during this program, simply because you will be eating, doing and thinking different things while cleansing.One incredible benefit to cleansing will be the awareness gained about how different foods make you feel physically, emotionally, and energetically. Your taste buds will begin to change and you will begin to understand how your body is responding to the foods you are consuming. This will give you more control of reactions you were not aware were caused by foods. There are thousands of different dietary recommendations and philosophies, and new ones come up every day.

The very best way to figure out your personalized diet is to begin to pay attention to how you feel as you explore different ways of eating and being. In the process of cleansing, you will begin to recognize which foods may not be serving you, despite what you have read or been told.

Benefits of Cleansing

How Do I Know it's Time for a Cleanse?

The Liver - Yes, it's Important

Section 4: Quiz
7 questions

Stages of the Cleanse
4 Lectures 08:08

If you have any specific concerns, such as excess weight, low energy/fatigue, restless sleep, allergies, stress, hormonal imbalances, digestive issues, weak immune systems, skin problems, inflammation, candida, cellulite, possible food intolerances, allergies, or blood sugar issues (hypoglycemia, insulin resistance), you can contact us to provide you with additional support for these or other conditions.

If you don’t have specific concerns but have health goals and a desire to develop knowledge about food itself, food quality, food sourcing and establish healthier habits and practices, we can definitely support you as well.

Despite the short length (7 days), this cleanse is based on a three-phase model to aid you in the preparation, duration and easing out of the cleanse. Although I know everyone likes to be told exactly what to do, you will need to take some responsibility and tune into your specific needs to fit your unique intention. About halfway through the cleanse, you will feel more energized, lighter and have no cravings. If inspired, you may continue with the cleanse for anywhere from 14 to 28 days. The increased energy and enhanced mood will make the time pass quickly.

Your Cleanse

Phase 1:

Pre-Cleanse Preparation (2 days prior to cleanse)

To begin to prepare the body, you will eliminate sugar, dairy, refined foods, refined oils, and coffee. You will also want to prepare your environment and collect the foods, tools, supplies, and supplements you will need. Again, eliminate any items that can sabotage your success. During this phase you will experience the strongest and most frequent signs of toxic withdrawal.

Toxic withdrawal - What is it?

When you start to eliminate substances your body has become dependent upon (addictive substances), your body will naturally respond and ask for them back. It doesn’t do this in a comfortable or easy way. It is important for you to realize that only unhealthy, toxic substances are addictive. If you experience uncomfortable sensations, these are signals that repair is under way and the removal of toxins from your body is occurring. The more you search for fast, temporary relief with a candy bar, soda, or chips, the more you will inhibit the healing detoxification process.

A sneak peek into Toxic Withdrawal - How do I know it's happening? (Trust me, you'll know!)

  • Headache
  • Stomach cramping
  • Weakness
  • Lightheadedness
  • Empty, growling stomach
  • Irritability, moodiness
  • Fatigue
  • Bloated feeling

Depending on your situation, this could last from 1-2 days during Phase 1. This will be the most difficult phase of the program, but these changes are the most important in getting you started. Don't give up!

Phase 2:

Deepening the Cleanse & Alkalizing the Body (7 days of the actual cleanse)

In this phase, protein is limited to light animal protein for lunch meals only, restrict oil intake to no more than 2 tablespoons per day of organic coconut oil or flax oil (except for the olive oil and lemon cocktail), and reduce the amount of brown rice or quinoa consumed to two servings per day. I suggest you eat 1 small serving of yams, carrots, beets, or other starchy vegetables as your main starches for lunch and dinner. You will be enjoying an abundance of alkalizing fresh, organic plant foods, along with a high quality protein powder/cleanse formula and green food supplement.

This is a great time to juice vegetables, make green smoothies, and drink vegetable broths. These all help keep the body fortified with nutrients, while facilitating detoxification. This will be the most restrictive phase and you may choose to either extend it to 10 days or cut it back to 3 days.

Phase 3:

At this point you will be adding back the foods you eliminated during phase 2. This can be a difficult time because you will be adding back foods that may have been causing you irritation, so take it slow. Just begin adding back animal protein for dinner.

Be sure the animal protein is clean (organic). You will do this for the first 2 days. After the 2nd day, you can start to add in the other food groups we eliminated – if you choose to go back to such foods – like dairy, gluten, sugar, and fermented foods. However, when you add these foods, add them one at a time and journal about any symptoms you notice, such as:

  • Headaches
  • Foggy thinking
  • Sore throat
  • Sinus pressure or changes with your sinuses
  • Dry skin
  • Moodiness
  • Stomach issues
  • Irregular bowel movements
  • Gas
  • Dry eyes
  • Disrupted sleep
  • Bloating
  • Weight gain

Note: if you choose to go back to those foods, it’s vital to track your symptoms. In this phase, you can really connect the dots between what you eat and how you feel. This is when a number of food sensitivities or allergies can really be discovered. For me, it was definitely gluten. When I added gluten back in, I experienced bloating and gas. And sugar definitely clouds my mind.

A Map of the Cleanse

Connect the Dots!

Section 5: Quiz
7 questions

Food - Source it, Prep it, Cook it, Enjoy it!
3 Lectures 08:28


Do you have a favorite food that you HAVE to have or can’t stop eating? Do you feel tired, bloated, and drained ALL the time? These may be signs of a food addiction or food intolerance. And if you’re thinking, “Okay, so what’s the big deal,” then you should know it takes only ONE food to wreak havoc on your health and your ability to maintain a healthy weight, immunity, and more.

Many times, the foods we think we LOVE the most are actually the foods our bodies have a sensitivity to or intolerance to, keeping us from losing weight and making us feel tired and depressed.

When we eat a food we have an intolerance or sensitivity to, it causes an inflammatory reaction and floods our body with chemicals. And it’s the chemicals our body releases that we can become addicted to and could be keeping us from losing weight, causing us to be tired and starting a cascade of other symptoms. One reason is our immune system can attack the food, much like it would attack a germ, taxing your whole body and draining your energy.

Food allergies and intolerances are much more common than most people realize.

Millions of adults and children suffer from allergic reactions to food and do not know it because the symptoms can be hard to diagnose. The reason a food intolerance is so difficult to identify is that there are so many different symptoms and they’re different for everyone. Also, there is often a delayed reaction from eating the food, so you may eat wheat one day and feel fine, but then the next day you feel bloated and tired.

More common allergies are really more like food sensitivities and because the symptoms are bloating, poor digestion, headaches, lethargy, depression, and weight gain, most people don’t think they’re caused by the food they’ve been eating their entire lives. They just think, “There must be something wrong with me.” The most common foods people have a sensitivity, or intolerance to, are dairy, wheat/gluten, and soy. (Gluten is the portion of the wheat that causes the problems, and it’s also found in other gluten grains.) These are the foods that often end up being trigger foods for people, along with sugar.

When people don’t know that a food intolerance is the root cause of their health issue, they usually blame it on their slow metabolism or their bad genetics and they just live with it. Once you have eliminated these reactive foods from your life, you will be amazed at how quickly your energy and health will increase and, if needed, weight will effortlessly fall off. Your body will thank you for returning it to its natural state of radiant health.

Symptoms Caused By Food Intolerances

  • Acne/skin breakouts
  • Anxiety
  • Gas/bloating
  • Slow metabolism
  • Depression
  • Headaches
  • Binge eating
  • Lethargy
  • Weight gain
  • Digestive issues
  • Cravings for food
Food Intolerance

Menu Format

Section 6: Quiz
7 questions

Maximizing Your Cleanse
7 Lectures 11:49

Making changes requires being “all in” – mind, body and spirit. This unit covers all three areas. This is where taking responsibility and tuning into your specific needs is emphasized; part of that is being open to trying all suggestions. It’s important to find 2-3 that work for you because in order to effect positive change for yourself that lasts, proper support must be implemented.

We all need support at various points in our lives, in various ways and times. That’s why you’ll find specific recommendations here. They are structured in ways to support you universally by nourishing your spirit, clearing and calming the mind and creating all the goodness that the body needs as you heal and renew.

As you read through the main points, followed by the meditations and practices, envision yourself doing them. I challenge you to pick 5-7 of the various recommendations, schedule them in and commit. Commit to being open and trying different ones. Commit to finding what works for you. Commit to just doing it!

The main points for getting your cleansing on! (Click on the arrows to reveal more content.)


Once again, half your body weight in H2O! In the autumn and winter, it can be especially helpful and cleansing to drink warm water.

Lemon Water

This is a gentle yet effective way to support and cleanse the liver, kidneys, and colon, and helps alkalize the body. It assists in breaking up mucus and provides energy via enzymes, vitamin C, potassium, and trace minerals. Please use fresh, ripe lemons, not prepared lemon juice.

Body Brushing

This is one of best ways to stimulate the lymphatic system. This is beneficial because it assists the lymph nodes in keeping blood and other vital tissues detoxified. It is energizing, assists in breaking up cellulite, removes dead skin, stimulates circulation, and strengthens the immune system. To do this, you will need a natural bristle brush, which can be purchased at most health food stores or pharmacies. Start at your feet and work up the body in long strokes towards your heart. Be sure to cover the whole body, but skip the face and breasts. Do not feel like you need to spend a tremendous amount of time on this, 2–3 minutes prior to your shower is fine. You can purchase a body brush at your local Whole Foods store or on-line. A trusted place for me is

Toxin Elimination Bath

Each evening, place 2 cups of Epsom salts and one cup of baking soda in the tub, run the hottest water you can stand, and add 8 drops lavender oil. Soak for 20 minutes and allow yourself to sweat. When you are finished bathing, wrap yourself up in towels, go under the covers, and sweat some more. You should feel very relaxed and sleep soundly.


Moving will be a key component to your cleanse. Tune into to what kind of exercise feels appropriate, rather than just doing what you usually do or what you think you should do. Walking, yoga, swimming, tai chi, hiking, biking, and strength training are all great ways to get moving. A powerful exercise for removing toxins is using a mini-trampoline or rebounder to help enhance you lymphatic system. This is called Lymphasizing, which we’ll go over later in the unit.


Getting additional fiber as we cleanse is vital to supporting the colon in its role of toxin elimination. In addition to lots of fresh vegetables, ground flax seeds and chia seeds are recommended. You should be eliminating at least 2 times per day.

Boost Your Results!

Cleansing the Liver and the Gall Bladder

So, What About Sex?

Meditation: One Step Closer to Bliss!

The Power of Breathing

Recommended Daily Practices

So what are some of the practices that resonate with you? After reviewing the points to maximize your benefits, it is a good idea to pick 2-3 of these practices to add into your day. Such practices promote focus and center your body. Below are my favorite suggestions.


Recommended Consumption: Drink half your body weight in ounces. For example, if you weigh 150 lbs., the recommendation is to consume 75 oz. of water per day. In the autumn and winter, it can be especially helpful and cleansing to drink warm water.

Warm Water with Lemon

Regardless of the season, 10-12 oz. of warm water with lemon FIRST THING IN THE MORNING (right after brushing your teeth and before eating/drinking anything else), is highly recommended as way to jump-start digestion. This is a great immune booster and help for weight-loss since lemon aids in digestion and in cleansing the liver.


Probiotics are included on your daily protocol because they are essential for optimal digestion of food and absorption of nutrients, and they help your body produce vitamins, absorb minerals and aid in the elimination of toxins.

Daily Practices for Stress Relief

Get Your Sweat On, Unwind, and Relax! This is one of the most important parts of your cleanse program, so please make time for it! These activities will increase endorphins in your bloodstream, which will enhance your success.

Daily, do the Toxin Eliminator Bath

Each evening, place 2 cups of Epsom salts and one cup of baking soda into a tub, run the hottest water you can stand and add 8 drops of lavender oil. Soak for 20 minutes and allow yourself to sweat. When you are finished bathing, wrap yourself up in towels and go under the covers and sweat some more. You should feel very relaxed and sleep soundly.


I highly recommend you get up and move at least once a day (2 times a day is IDEAL – 1 morning, 1 sunset). This will reboot your system. Try meditation, yoga, pilates, dance, take a walk and stretch.


Twice per week, go for a sauna.

Castor oil pack

If you feel your liver needs a boost, do a castor oil pack.


At least one massage is highly recommended during your cleanse. It can be great to get one at the beginning and one towards the end, as you will see how your body has changed.

The Power of Lymphasizing - Huh? - What's that?

Section 7: Quiz
7 questions

Cravings & Individual Issues
5 Lectures 18:45
How to Manage Cravings

Candida - Sounds Wicked! - What is it?

Bad Mood? Blame it on the Blood Sugar!

Is it Me or Could it be My Hormones?

Section 8: Quiz
7 questions

Sign up here to begin:

By signing up your committing to start the cleanse effective immediately. So make sure you’re prepared before signing up!

Don’t worry, now that you’ve finished this course, you’re not alone! Once you sign up, I’ll send you an email for each day of the cleanse to check up and give you encouragement! Once you finish the cleanse, you’ll receive a completion certificate.

Also, make sure to download the workbook and journal below. The workbook has all of the most important information you’ll need to succeed in this cleanse. You can reference it at anytime, so you don’t need to revisit this course throughout the cleanse. The journal is a place where you can record the food you eat, and your mood so you can begin connecting the dots between how you feel and what you eat. The journal is designed for 28 days, in case you decide to continue the cleanse after seven days.

Begin the cleanse!
About the Instructor
Cindy Rodriguez
4.8 Average rating
3 Reviews
11 Students
1 Course
Founder of I am Skinny Strong

Cindy’s passion is to empower individuals to design the health and beauty they truly desire while still enjoying the things they love. Striving to shift the notion that being healthy and beautiful is about guilt and deprivation, Cindy strives to get people excited and motivated to achieve their full potential. She is certified in integrative health, digestive systems, hormone balancing and behavioral methods. Skinny Strong was inspired by Cindy’s own health challenges. After being diagnosed with hypothyroidism; she became a health seeker learning everything she could in order to feel healthy, happy and beautiful again. She realized that the power is within all of us to thrive -but we need the right mindset. This way we can: “Skinny”: let go of what no longer serves us, and “Strong”: take action and live our best lives.