Day Ninteen
People always ask me about this program….
I in-turn ask them, “Do you struggle with extra weight, are you tired all the time, do you have digestive disorders, PMS and other hormonal issues, and do you have issues with your skin, do you want to look younger and better?” Always the answer is, “All of the Above!”.
My response…..this program takes care of all that.
Now that you are on Day 19 you can attest to the power food has on not only the way we look, yet how it affects all aspects of our life. 🙂
Do 15-minutes of Cardio and after repeat the strength exercises 3 times from top to bottom. You can also break up the cardio into three circuits by doing 5-minutes of cardio, the three exercises below, and repeat that 2 more times.
Today’s exercises are:
Med Ball Twist: Level One start with the feet on the floor and work your way up to lifting the feet up. Lean back and twist side to side. Try to touch the ball to the floor with each twist. Do 20 reps on both side.
Push Ups: You can do push ups on your knees or toes. Try at least one or two on your toes first. 😉 Do 20 reps.
Waddles: With a band around your feet as shown, start in a standing position. Step and squat as low as is comfortable for you. Do 8 step squats to the right and then to to the left.
Set yourself up to be success always. Always decide ahead of time what you want out of each day. For example, you want to avoid poor eating habits. Project yourself into various stages of the future until you see the consummation of your desire. Using the example, imagine yourself passing up the donuts that are brought into the office, the cookies on the table, or opening a bag of chips. Honestly examine every possible obstacle that could stand in your way. Keep doing this until your goal is reached.
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: Sliced Green Apples sprinkled with Cinnamon. (as much as you like)
Take in a Probiotic: Kombucha is great!
2-3 hours later….
Lunch: Fiesta 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: Chicken Parmesan Casserole and Steamed Asparagus
Dessert: Herbal Tea with 1-2 squares 80% Dark Chocolate
Kick Off Tip: The leanest and fittest people I know all have one thing in common. They eat the same thing everyday giving only a little variety at dinner time. Keep your daily routine the same and play with some fun healthy properly combined meals at night. 🙂
Keep ROCKIN!
