28 Dec

Jumpstart 4 Women {day one}

DAY ONE

Hello TBFC Rockstars!  I hope you are as excited as I am to start the first day of Jumpstart.  The Exercises listed below are to be done by the end of the day.  If you need a modification please email me, or ask for modifications on the private page on Facebook.  

Get in at least 10-minutes of cardiovascular exercise today.  Follow with these 3 strength training movements from our popular Jumpstart 4 Women Program. 

Walking Lunges: Start in a standing position. Lunge right leg forward, step together, lunge left leg forward, step together.  Repeat 20 times.

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Push ups on a ball or you may do them on the wall or on the floor.  Whatever is comfortable for you. Please do 20 reps. 

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 Wall Squats: hold this squat position up against a wall for 1-minute.  Make sure your back is against the wall, thighs are parallel with the floor,  and your knees are behind your toes. 

Flexibility Training: 

Spinal Balance 1 (1)

 Spinal Balance: Extend opposing arm to leg and hold for 30-seconds.  Repeat on the other side. 

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

KICK OFF Tip: Upon waking, fast as long as you can. You’ll be surprised at how great you feel eating less in the morning.  This kind of ‘mini-fasting’ allows the digestive system to clear any residual digestive matter, preventing even the smallest pile up.  Contrary to what you might be thinking. As you get use to this, you learn to truly listen to your body’s cues for REAL hunger.  This way of living helps balance blood sugar levels and is highly energizing! 

Todays Meal Plan:

If you’re not on any medication, and/or other. I’d like you to fast for as long as you can before partaking your Green lemonade.  There are many proven benefits you receive by doing this one simple thing. Besides costing nothing and saving you time, here are 10-evidence base health benefits of Intermittent fasting. 

Upon Waking: Drink warm water with lemon

First thing in stomach: Green Lemonade

30-minutes later: Berry Bowl {minus the banana’s} 

Snack: Herbal Tea with Stevia

Lunch: Avocado Cucumber Soup with Sweet Potato Fries

Dessert: TBFC Lemonade or Dark Chocolate with Herbal Tea

Snack: Baby Carrots

Dinner: Zesty Salmon with Cole Slaw Salad

Dessert:  Lemonade aid or Herbal Tea

IMPORTANT! Find a good probiotic to take daily. Kefir, Kombucha, and raw sauerkraut, are my favorites!

Remember, we do not need to count calories! By following this program you get all that you need each day to thrive, have tons of energy, AND lose fat!  

 

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