{"id":2802,"date":"2018-01-15T02:00:47","date_gmt":"2018-01-15T09:00:47","guid":{"rendered":"http:\/\/thebellyfitclub.com\/wordpress\/?p=2802"},"modified":"2019-09-05T16:14:59","modified_gmt":"2019-09-05T22:14:59","slug":"jumpstart-4-women-day-fifteen","status":"publish","type":"post","link":"http:\/\/thebellyfitclub.com\/wordpress\/jumpstart-4-women-day-fifteen\/","title":{"rendered":"Jumpstart 4 Women {Day Fifteen}"},"content":{"rendered":"<h2 style=\"text-align: center;\">Day&nbsp;Fifteen<\/h2>\n<p>Hello TBFC Rockstars!&nbsp; I hope you are as excited as I am to start the second half of This super fun #TBFC2019 &nbsp;The Exercises listed below are the same as Day One. &nbsp;<\/p>\n<p>Let&#8217;s see how strong you&#8217;ve gotten!&nbsp;<\/p>\n<p>Get in at least 30-minutes of&nbsp;cardiovascular&nbsp;exercise in today. &nbsp;Follow with these 3 strength training movements.&nbsp;<br \/>\n<iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/zRq_6l6Cc04\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><!--more--><\/p>\n<p><a href=\"http:\/\/thebellyfitclub.com\/wordpress\/wp-content\/uploads\/2014\/02\/D-0026.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-734 size-medium\" src=\"http:\/\/thebellyfitclub.com\/wordpress\/wp-content\/uploads\/2014\/02\/D-0026-300x270.jpg\" alt=\"\" width=\"300\" height=\"270\" srcset=\"http:\/\/thebellyfitclub.com\/wordpress\/wp-content\/uploads\/2014\/02\/D-0026-300x270.jpg 300w, http:\/\/thebellyfitclub.com\/wordpress\/wp-content\/uploads\/2014\/02\/D-0026-1024x924.jpg 1024w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><a href=\"http:\/\/thebellyfitclub.com\/wordpress\/wp-content\/uploads\/2014\/02\/D-0028.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-735 size-medium\" src=\"http:\/\/thebellyfitclub.com\/wordpress\/wp-content\/uploads\/2014\/02\/D-0028-300x243.jpg\" alt=\"\" width=\"300\" height=\"243\" srcset=\"http:\/\/thebellyfitclub.com\/wordpress\/wp-content\/uploads\/2014\/02\/D-0028-300x243.jpg 300w, http:\/\/thebellyfitclub.com\/wordpress\/wp-content\/uploads\/2014\/02\/D-0028-1024x830.jpg 1024w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>Walking Lunges:Start in a standing position. Lunge right leg forward, step together, lunge left leg forward, step together. &nbsp;Repeat 20 times.<\/p>\n<p><a href=\"http:\/\/thebellyfitclub.com\/wordpress\/wp-content\/uploads\/2014\/02\/D-0093.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-723 size-medium\" src=\"http:\/\/thebellyfitclub.com\/wordpress\/wp-content\/uploads\/2014\/02\/D-0093-300x150.jpg\" alt=\"D-0093\" width=\"300\" height=\"150\" srcset=\"http:\/\/thebellyfitclub.com\/wordpress\/wp-content\/uploads\/2014\/02\/D-0093-300x150.jpg 300w, http:\/\/thebellyfitclub.com\/wordpress\/wp-content\/uploads\/2014\/02\/D-0093-1024x514.jpg 1024w, http:\/\/thebellyfitclub.com\/wordpress\/wp-content\/uploads\/2014\/02\/D-0093-960x480.jpg 960w, http:\/\/thebellyfitclub.com\/wordpress\/wp-content\/uploads\/2014\/02\/D-0093-480x240.jpg 480w, http:\/\/thebellyfitclub.com\/wordpress\/wp-content\/uploads\/2014\/02\/D-0093-320x160.jpg 320w, http:\/\/thebellyfitclub.com\/wordpress\/wp-content\/uploads\/2014\/02\/D-0093-240x120.jpg 240w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><a href=\"http:\/\/thebellyfitclub.com\/wordpress\/wp-content\/uploads\/2014\/02\/D-0094.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-724 size-medium\" src=\"http:\/\/thebellyfitclub.com\/wordpress\/wp-content\/uploads\/2014\/02\/D-0094-300x99.jpg\" alt=\"D-0094\" width=\"300\" height=\"99\" srcset=\"http:\/\/thebellyfitclub.com\/wordpress\/wp-content\/uploads\/2014\/02\/D-0094-300x99.jpg 300w, http:\/\/thebellyfitclub.com\/wordpress\/wp-content\/uploads\/2014\/02\/D-0094-1024x340.jpg 1024w, http:\/\/thebellyfitclub.com\/wordpress\/wp-content\/uploads\/2014\/02\/D-0094-960x320.jpg 960w, http:\/\/thebellyfitclub.com\/wordpress\/wp-content\/uploads\/2014\/02\/D-0094-480x160.jpg 480w, http:\/\/thebellyfitclub.com\/wordpress\/wp-content\/uploads\/2014\/02\/D-0094-320x107.jpg 320w, http:\/\/thebellyfitclub.com\/wordpress\/wp-content\/uploads\/2014\/02\/D-0094-240x80.jpg 240w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>Push ups on a ball or you may do them on the wall or on the floor. &nbsp;Whatever&nbsp;is comfortable for you. Please do 20 reps.&nbsp;<\/p>\n<p><a href=\"http:\/\/thebellyfitclub.com\/wordpress\/wp-content\/uploads\/2014\/02\/D-01121.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-736 size-medium\" src=\"http:\/\/thebellyfitclub.com\/wordpress\/wp-content\/uploads\/2014\/02\/D-01121-300x214.jpg\" alt=\"D-0112\" width=\"300\" height=\"214\" srcset=\"http:\/\/thebellyfitclub.com\/wordpress\/wp-content\/uploads\/2014\/02\/D-01121-300x214.jpg 300w, http:\/\/thebellyfitclub.com\/wordpress\/wp-content\/uploads\/2014\/02\/D-01121-1024x733.jpg 1024w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>&nbsp;Wall Squats: hold this squat position up against a wall for 1-minute. &nbsp;Make sure your back is against the wall, thighs are parallel with the floor, &nbsp;and your knees are behind your toes.&nbsp;<\/p>\n<p>Flexibility Training:&nbsp;<\/p>\n<p><strong><a href=\"http:\/\/thebellyfitclub.com\/wordpress\/wp-content\/uploads\/2014\/04\/Spinal-Balance-1-1.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-1565 size-medium\" src=\"http:\/\/thebellyfitclub.com\/wordpress\/wp-content\/uploads\/2014\/04\/Spinal-Balance-1-1-e1398662583417-300x135.jpg\" alt=\"Spinal Balance 1 (1)\" width=\"300\" height=\"135\" srcset=\"http:\/\/thebellyfitclub.com\/wordpress\/wp-content\/uploads\/2014\/04\/Spinal-Balance-1-1-e1398662583417-300x135.jpg 300w, http:\/\/thebellyfitclub.com\/wordpress\/wp-content\/uploads\/2014\/04\/Spinal-Balance-1-1-e1398662583417-1024x463.jpg 1024w, http:\/\/thebellyfitclub.com\/wordpress\/wp-content\/uploads\/2014\/04\/Spinal-Balance-1-1-e1398662583417-604x270.jpg 604w, http:\/\/thebellyfitclub.com\/wordpress\/wp-content\/uploads\/2014\/04\/Spinal-Balance-1-1-e1398662583417.jpg 1440w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/strong><\/p>\n<p>&nbsp;Spinal Balance: Extend opposing arm to leg and hold for 30-seconds. &nbsp;Repeat on the other side.&nbsp;<\/p>\n<p>&nbsp;Repeat the strength exercises and flexibility exercise 3 times from top to bottom.<\/p>\n<p><strong>Kick Off Tip AND reminder:&nbsp;<\/strong>Upon waking, fast as long as you can. You&#8217;ll be surprised at how great you feel eating less in the morning. &nbsp;This kind of &#8216;mini-fasting&#8217; allows the digestive system to clear any residual digestive matter, preventing even the smallest pile up. &nbsp;Contrary&nbsp;to what you might be thinking. As you get use to this, you learn to truly listen to your body&#8217;s cues for REAL hunger. &nbsp;This way of living is highly energizing!&nbsp;<\/p>\n<p>Todays Meal Plan:<\/p>\n<p>Upon Waking: Warm Water with Lemon<\/p>\n<p>First thing in stomach: Green Lemonade<\/p>\n<p>(note: if you are a coffee drinker you are going to love our TBFC Coffee and can have this at this time)<\/p>\n<p>15-30 minutes later: Big Bowl of Berries!&nbsp;(as much as you like)<\/p>\n<p>Take in a Probiotic: Kombucha is great!<\/p>\n<p>2-3 hours later&#8230;.<\/p>\n<p>Lunch:&nbsp;Salmon Wraps-Recipe Below<\/p>\n<ul>\n<li>Flake salmon and mix with Vegenaise (as if your are making a tuna sandwich) in a small bowl. &nbsp;<\/li>\n<li>Add chopped celery and green onions and sprinkle with black pepper and\/or cayenne pepper. &nbsp;<\/li>\n<li>In a romaine or cabbage leaf, fill with salmon mix. &nbsp;Wrap and enjoy. &nbsp;You can have as many as you like.&nbsp;<\/li>\n<\/ul>\n<p>Dessert: Herbal Tea with 1-2 squares 80% Dark Chocolate<\/p>\n<p>2-3 hours later: Have more of what you had for lunch or Green Lemonade<\/p>\n<p>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.<\/p>\n<p>Main Course:&nbsp;Grilled Chicken and Steamed Broccoli with shredded goat cheese.&nbsp;<\/p>\n<p>Dessert: Herbal Tea with 1-2 squares 80% Dark Chocolate<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Day&nbsp;Fifteen Hello TBFC Rockstars!&nbsp; I hope you are as excited as I am to start the second half of This super fun #TBFC2019 &nbsp;The Exercises listed below are [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":569,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"image","meta":[],"categories":[41],"tags":[],"_links":{"self":[{"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/posts\/2802"}],"collection":[{"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/comments?post=2802"}],"version-history":[{"count":4,"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/posts\/2802\/revisions"}],"predecessor-version":[{"id":6693,"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/posts\/2802\/revisions\/6693"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/media\/569"}],"wp:attachment":[{"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/media?parent=2802"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/categories?post=2802"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/tags?post=2802"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}