Hi Everyone!
It is officially Day 4 of the Cleanse, only 3 more days to go! I am super pumped because next week I will begin my training program to get me into competing shape :)
Below you will find Day 3 and Day 4 Meals, Workouts, and Tips :)
And a little motivational support :)....
"Stay committed to your decision, but stay flexible in your approach."- Tony Robbins
Such a great quote! It is so important whenever we set goals for ourselves to not feel forced to stick to rigid routines, but just focus on what it is we need to accomplish... basically don't think "I can't eat this, I have to run at 9:00am and if I don't the whole day is ruined..." Instead think to yourself, "ok well I am going to have a great spinach and bean salad for lunch that I cannot wait for and I will fit my run in when I have some free time today ;)" Makes things much more relax, no?
Day 3 Meal Plan:
Breakfast:
8oz Water
Green Foods Magma Plus (3tspn)
Snack :
1 Orange
10 Almonds
Lunch: Curried Cauliflower Carrot Soup
1/2 head cauliflower
1 large onion finely chopped
3 garlic cloves
3 tspns curry powder
3 large carrots
6 cups water
pinch of cumin
5 tblsp chopped fresh cilantro
Basically, all you need to do is combine all of the ingredients in one large pot. Bring water to boil and then immediately turn heat all the way down to low and let simmer for 25 minutes. Then enjoy. :) If you like you could make lentils, soaked beans, or sprouted quinoa as a side.
*Remember it is okay to consume broths/ soups during the cleanse because the water absorbs the nutrients. So don't just boil/ steam your veggies and not consume the water... that's no fun!
Pre- Workout Snack:
1 banana
3 dried dates
Dinner: Choco Fantasy Protein Shake
1 scoop Hemp Protein Powder
1 1/2 whole large bananas
2 tblsp flax seed (ground)
1 tblsp organic cacao powder
1/4 cup strawberries
1/4 cup Chocolate Soy Milk(such a treat!!)
Dash of cinnamon
Dessert: Blushing Carrot Juice
2 large carrots
1 tblsp strawberries
2 apples
This morning I enjoyed a quick 45 minute Pilates session. Then around 7:30pm I had a pretty intense workout with a local basketball team. I was glistening hard! hahha I focused on covered the importance of active stretching, then moved into a cardio circuit, and finished with weighted lunges and finally lateral jumps. After about a good hour body-weight training, I led the team through a 45minute yoga session!
I was starving afterwards!!!! All I could think was give me some MEAT!!! AHHAH However, I went to the grocery, grabbed some more carrots and chocolate soy milk (special treat for staying strong), and headed straight back home to the blender :)
Day 4:
Breakfast:
8oz.
Green Foods Magma Plus 3tspn (Yes I drink this lovely green drink everyday, even when I am not cleansing!)
Snack:
Banana
2 dates
5 Almonds
Lunch: Spicy Cauliflower Broccoli Soup
1/2 head cauliflower
1 head broccoli
10-15 mushrooms (cut in quarters)
2 cloves of garlic (thinly sliced)
Chili (finely diced)
4-6 cups water
Combine everything, except the chili in a large pot. Bring to boil and then turn heat to low and simmer for 25 minutes. I prefer to add the chili to each individual serving, sometimes I like it spicier than others ;)
Snack: Spinach Bell Salad
1/2 cup spinach (finely chopped)
1/2 bell pepper (cut into slices)
1/4 avocado (diced)
1/2 small tomato (diced)
1/4 red onion (thinly sliced)
lemon for flavor
Dinner: Melon Madness
1/2 cup honeydew melon
1/4 cup raspberries
1/4 cup strawberries
1/4 cup peaches
1 whole banana
2 tblspn flax seeds (ground)
1 tblspn wheat bran
Today, I woke up a little late and was rushing around. So needless to say, no morning workout :( Though, I am about to do an 1hr Ballet routine to really work my hips and legs ;) For most women the lower body is home to many trouble areas, so my suggestion to all of you would be start implementing these three exercises into your weekly fitness routine and then watch the difference you will see !
1. Squats - Regardless of whether you want to lose fat or gain muscle, when performed properly the squat can be one to the most effective and beneficial exercises out there. It essentially works the whole body. For beginners, I recommend 3-4 sets of 12-15 reps of bodyweight squats, then move on to squat jumps, and eventually add weight with a medicine ball. If you are trying to build muscle you will want to use dumbbells or a bar.
I always suggest using free weights over machines. It is a lot easier to have poor form, thus develop injuries when using for example the Smith machine. When I do free weight squats I prefer front squats. Though, unlike the example in the link I provided, I prefer to rest my hands on my collarbone with my palms facing away from me. I securely hold the bar, while beign sure to keep my elbows high.Being petite I find, this style of squat helps me feel more in control of the weight and less vulnerable to accidents.
2. Clock Lunges- Clock lunges hit all of our most difficult to sculpt areas of the lower body. This exercise will work your glutes ( aka booty), hamstrings, quads(large muscle group on front of thigh), as well as your inner and outer thighs! I suggest 3-4 sets of 12-15 reps per leg.
3. Power Skips- Power skips are fantastic! Not only do you seriously build your hip flexor, glute, quad, and calf strength, but it also is just plain fun! I instantly feel like a little kid skipping around the playground again :)hahah Many of you may be a little unaware of what the hip flexors are and why we should work them, so just for a quick lesson..
--. The hip flexors are located here.
-- Strong hip flexors are great for athletes. Developing your hip flexors allows you to have a more powerful and faster forward leg movement and upward knee drive. Strong hip flexors also act as a means of injury prevention, acting as the brakes for your hamstrings. So, as you might imagine Sprinters need great hip flexors!
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