15 Jan

Jumpstart 4 Women {Day Fifteen}

Day Fifteen

Hello TBFC Rockstars!  I hope you are as excited as I am to start the second half of This super fun #TBFC2019  The Exercises listed below are the same as Day One.  

Let’s see how strong you’ve gotten! 

Get in at least 30-minutes of cardiovascular exercise in today.  Follow with these 3 strength training movements. 

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 AND reminder: 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 is highly energizing! 

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: Big Bowl of Berries! (as much as you like)

Take in a Probiotic: Kombucha is great!

2-3 hours later….

Lunch: Salmon Wraps-Recipe Below

  • Flake salmon and mix with Vegenaise (as if your are making a tuna sandwich) in a small bowl.  
  • Add chopped celery and green onions and sprinkle with black pepper and/or cayenne pepper.  
  • In a romaine or cabbage leaf, fill with salmon mix.  Wrap and enjoy.  You can have as many as you like. 

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: Grilled Chicken and Steamed Broccoli with shredded goat cheese. 

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

 

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