31 Dec

Jumpstart 4 Women {day two}

DAY TWO

It’s been one day and all I can say is well done!! Congratulations on completing day one of our Kick Off to JUMPSTART our body!

 Here are today’s Fitness Challenges. After 20-30 minutes of cardio follow with the strength exercises below.  Each day will progressively get harder so it’s important to keep consistent and do the recommended exercises daily.  

I’m excited to see what results come out of this day.

Kick Off 2018 Tip: Keep your reps less than 15.  If you can do more than 15 reps your weight is too light and you’ll need to move up 5-10 more pounds to see results.  

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Hold a 1-minute plank

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Biceps Curl can be done sitting or standing.  Do 12-15 reps.

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Ball Twist. 20 reps (10 on each side) 

  • Level One: Both heels of the foot on the floor and lean back slightly using light weight and twist side to side touching the ball or weight to the floor.  
  • Level Two: Feet of floor, lean back slightly using medium to light weight and twist side to side touching the ball or weight to the floor.
  • Level Three: Same as above yet, add a bicycle with the legs.  As you twist to the right straighten the right leg and as you twist to the left, straighten the left leg (shown in picture). 

 

HipFlexor Stretch

Hip Flexor Stretch: Hold each leg for 30-seconds

 

 Innerthigh Stretch

Inner Thigh Stretch:  Hold for 1 -minute

 

 Repeat the strength exercises and flexibility exercise 3 times from top to bottom.

Kick Off  Tip: Having herbal teas on hand will make Jumpstart easier during times of sugar cravings. Yogi tea and Teavana make an excellent variety of different flavors to enjoy. 

Todays Meal Plan:

Upon Waking: Warm Water with Lemon

First thing in stomach: Green Lemonade 

(note: if you are a coffee drinker you are going to love our TBFC Coffee and can have this at this time) 

15-30 minutes later: Grapefruit (as much as you like)

Take in a Probiotic: Kombucha is great!

2-3 hours later….

Lunch: Creamy Tomato Basil Soup with a the Avocado Salad (make extra if you like to snack)

Dessert: Herbal Tea with 1-2 squares 80% Dark Chocolate

2-3 hours later: Have more of what you had for lunch or Green Lemonade

Dinner: Start with Raw Goat Cheese or any Raw Cheese and have with sliced tomatoes and a glass of red wine if desired. This will curb your appetite and relax you as you prepared dinner. 

Main Course: Slow Cooked Kale Omelettes or EGGS YOUR WAY! 🙂 

Dessert: Herbal Tea with 1-2 squares 80% Dark Chocolate

 

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