MASTER CLEANSE (you can make at home!)

Here is the recipe for our MASTER CLEANSE Inspired by the WHOLE FOODS version, we now make our own at home. This is a lemonade-based fast prescribed for detoxification and weight loss. It is a healthy way to fast because between the lemons and the maple syrup you get all the micronutrients you need to sustain the body. Organic lemons are best. You can leave out the cayenne if you are spice-averse; its role is to help break up toxic deposits within the body. The citrus can do that as well; the cayenne just helps it go faster. I am not doing an exclusive drink cleanse right now, as I am breastfeeding and maintaining higher daily calories for her right now. I enjoy drinking this daily in the morning to flush and reboot my system. I like my morning burn.

2 tablespoons lemon juice or 2 tablespoons lime juice (1/2 lemon)
2 tablespoons of pure grade b maple syrup or 2 tablespoons a maple syrup
1 -2 pinch cayenne pepper, to taste (red)
12 ounces of purified water (very warm)

Cut up some (preferably organic) lemons or limes.
Heat up your water (I just zap it in the microwave for 90 seconds).
Squeeze lemon/lime juice into the warm water (try to avoid getting seeds in your water– I use a tea filter).
Sprinkle a little cayenne powder in and stir in your maple syrup.
Drink this several times a day when you get hungry or thirsty (ok to alternate with pure water but not much else).
Use this as an exclusive food for 2-30 days, as you see and feel appropriate.

Basil Buffalo Mozzarella Chicken wrapped in Prosciutto (Delicious Clean Eating)


Who isn’t looking for a new easy chicken recipe to add to their family meals? This clean meal is not only Paleo, but it is also gluten free, dairy-free, healthy and DELICIOUS! Your kids will love the Maple Syrup glazed Brussels Sprouts that we pair with this chicken.

  • (2) Organic skinless boneless chicken breasts
  • Buffalo Mozzerella Cheese or Goat Cheese (we choose lactose free cheeses)
  • 8 slices of Proscioutto
  • 2 cloves of garlic
  • 6 Basil leaves
  • 1 bag Brussels Sprouts
  • 4 slices of bacon
  • 3 tablespoons organic Maple Syrup

1. Slice and stuff chicken breast with 3 basil leaves and buffalo mozzarella or goat cheese wrapped in prosciutto. Sprinkle garlic and salt and pepper on chicken. Watch this video on how to stuff a chicken breast.

2. Wrap the chicken breast with 3 slices of prosciutto.

3. Bake on a cookie sheet at 350 for 30-35 min.


4. Cook bacon in oven on cookie sheet for 10 min until crispy. Remove bacon from oven to cool.

5. Slice Brussels sprouts in half, toss in olive oil and bacon grease and bake on cookie sheet at 350 for 30-35 min until outer leaves start to brown. Remove Brussels sprouts from oven.

6. Chop up bacon and toss in Brussels sprouts. Drizzle maple syrup over.


Why I Pull (oil that is).

Oil Pulling

OIL PULLING is a habit I have adopted for the health and cosmetic benefits. I oil pull every morning with coconut oil and over the past year that I have been oil pulling I have found my teeth are whiter, my eyes are whiter, my breath is always fresh and sweet, my complexion is brighter and my energy levels are up.Here’s how it’s done:
1.Upon arising each morning, prior to breakfast and regular tooth brushing, actively swish up to 1 tablespoon of natural organic coconut oil through teeth and around gums for approximately 15 to 20 minutes. Just for the record, you can use any pure oil like sesame or olive. However, coconut oil is the most popular because of its powerful healing properties.
Fair warning: When you first put the coconut oil in your mouth it’s often not fully melted, so it has a weird “thicker” sludge like consistency. Just hang tight, the oil will melt in a second and be reduced to a thinner oil base with a much kinder taste. Second option. You can warm the coconut oil before hand so you don’t feel like you’re chomping on Crisco for those first few seconds. If you still feel like you’re going to gag, you may want to opt for pure sesame or olive oil.
2. If pressed for time, continue swishing while taking a shower, moving about the house, or conducting other morning routines. Rinse and brush well when you’re finished.
3.Be very careful not to gargle or swallow the coconut oil so you don’t ingest the bacteria, viruses and fungi you have so carefully swished loose. After 20 minutes, spit the oil into a trash receptacle, but not the sink, because the oil could solidify and clog your sink.

Q&A with DEEP SOUTH FIT: What are the top five rules to live by if I am trying to lose weight and get fit?

Q: What are the top five rules to live by when a person is trying to lose weight and get fit?

A: 1. You must have a WHY. What is the reason you want to make these changes in your life? This WHY will help push you on those days you feel like giving up, or feel like you aren’t progressing, or you are tempted by that cheat meal. Write down the reason WHY you want to make these changes. (I want to set a healthy example for my kids, I want to get off my medications, I want to live a long full life). Write down your WHY and post it everywhere…in your car, on every mirror in your home, on your refrigerator. This will be the heartbeat behind your success. Your body will only go where your mind goes first.
2. Focus on the end result, not on the process. Envision clearly what your life will look like once you reach your goals. Picture what your body will look like, what your family meals will look like, what you will feel like. If you focus on the process, you will get discouraged, if you focus on the positive end result, you will get there.
3. Understand that your weight loss is 80% DIET and 20% FITNESS. Abs are made in the kitchen. You can spend hours at the gym on the treadmill, taking cardio classes, working out… but if your diet is not on point, you will not see the results you want and you will get discouraged. Instead you should focus carefully on your diet, eliminating those foods that are causing you to carry that extra weight, and stay consistent DAILY with replacing unhealthy eating habits with healthier ones. Once you start eating the “right foods” you will gain more energy, feel lighter, feel better and lose weight. Once you start dropping the weight, you will become more excited about working out and watching your body change as you incorporate fitness into your life.
4. Commit to making changes to your diet and sticking to them for 30 days…NO CHEATS. Keep your grocery shopping around the perimeter of the store: fruits and vegetables and meats. Stay away from the packaged food in the aisles. Set a goal to eliminate C.R.A.P. from your diet: CARBS (starchy carbs including bread, pasta, rice, potatoes) REFINED SUGARS (snacks, soda, juice, kids snacks, candy, desserts) ADDED EXTRAS (sauces, dips, dressings, toppings. These usually are full of sugar and unhealthy fats that will slow down your metabolism and hinder the fat burning process).PROCESSED FOOD (if you can buy it at a fast food restaurant or in a box, if it has more than one or two ingredients and ingredients you can’t pronounce, it’s probably processed food.) We also encourage you to remove GLUTEN from your diet as well as DAIRY products, as they cause a mucus buildup around the lining of your stomach that will cause a number of health problems including inflammation and bloating. The goal here is to eat food in its most natural state. Do your research on the PALEO diet.

5. Incorporate FITNESS into your daily routine. Commit to at least 30 minutes of exercise everyday. Start where you are and work your way up. If you can find an accountability partner, someone to work out with you, your chances of success are far greater. If you have never worked out before, start by walking for 30 minutes a day, then work up to a jog, then before you know it you will be able to run a full mile. Push yourself though, always try to go a step farther than you did yesterday. Once you feel comfortable with higher intensity cardio, move on to weight training. Incorporate weights into your daily exercises. This not only will help you to burn fat faster as your body builds muscle and becomes a 24/7 fat burning machine, but you will start to see muscle definition and toning, as opposed to cardio that will only help you to burn fat and lase weight. Exercise at least 5 days a week for 30 minutes each day, but try to incorporate some type of fitness into every day of your life so as to make it a lifestyle. If you have kids, involve them with your fitness too. Walk with them, bring them to the park and run around and play with them, encourage outdoor activity. Their energy will help keep you moving and encourage you as well.


-Aaron and Linnea Weikleenget are successful multi-business owners that share their passion for health and fitness with friends and clients across the country- from the Deep South of Mississippi where they currently reside to the Great Lakes of Illinois and Minnesota where their childhood roots were planted. Success for a balanced life comes from not only eating better and getting exercise, but from balancing  all aspects of your health: physically, emotionally, mentally and spiritually. This page is dedicated to sharing those secrets to health and wealth, and helping others do the same.

Kettle Bell Home Workout

We love incorporating home workouts into our fitness routine. You can get a great total body workout using kettle bells. Aaron uses 55 pound kettle bells and Linnea uses 25 pound kettle bells. Try this high intensity home workout using just your body and a kettle bell!
-100 yard sprint
-kettle bell clean and press 5 each arm
-plyo lunges 8 each leg
-pull-ups 10
-plyo push-ups 10, Regular push-ups 10
-kettle bell goblet squats 15

Do it yourself fruit and veggie wash

Do it yourself fruit and veggie wash

This is how we clean our fruits and veggies. Eat clean and make sure your food is clean of pesticides by soaking in vinegar. Fruits and vegetables with tough skins that you remove (like pineapple, banana and orange) don’t carry the same risk of carrying pesticides as fruits with skins that you eat (like apple, tomato, pepper, cucumber).