Ab Circuit
인크레더블 1 다운로드
Perform 3-4 sets of 5-10 reps of each exercise. Work your way up to doing all 3 exercises in a row with no rest between sets.
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14 Day Healthy Eating Challenge
14 Day Program
Happy Monday! Today is day one of the 14 day Healthy Eating challenge. I don’t know about you but I am pumped up! Over the next 14 days you are going to make a commitment to YOURSELF to eat only food that is home cooked and bought from the grocery store!
Remember the only person you are hurting if you do not follow this or say you CANT is yourself! I believe in you now the only thing left is for you to believe in yourself.
You can find all the stuff to buy at Mothers market or Sprouts market
Day 1
If you have a juicer fresh squeeze all the juice. If you do not have a juicer eat all raw fruits and veggies.
Juicing/ raw fruits and veggies
Shoot for half your body weight in ounces of water per day!
- Breakfast- juiced-One medium apple, two oranges, Handful of carrots
- Snack- Coconut water
- lunch– juiced-Handful of carrots, 1 orange
- Dinner- juiced–Handful of kale, Handful of spinach, 3-4 sticks of celery
Day 2
Shoot for half your body weight in ounces of water per day Hangul Batter's Practice!
- Breakfast– 2 eggs fresh squeezed orange juice one orange
- Lunch– 3 handfuls of Raw mixed nuts, kombucha citrus tea, and a mango
Kombucha citrus tea optional. Substitute mango for any piece of fruit you like.
- Pre-workout– Coconut water.. Use in place of Gatorade or other sports drinks.
- Snack- Apple, 2 handfuls of raw mixed nuts
- Dinner- 2 eggs scrambled with coconut oil, 3-4 sticks of asparagus, Half small avocado
Substitute eggs for 4 0z of chicken breast or fish. Use any veggies you like
Day 3
Shoot for half your body weight in ounces per day of water!
- Breakfast- 2 eggs over easy cooked with coconut oil. (You can add veggies with the eggs or have some berries)
Hard boiled eggs or scrambles eggs acceptable.
Substitute eggs for whole grain rolled oats. Use stevia to sweeten if desired
- Lunch- Gluten free, wheat free pasta with grass fed groud beef Free to Stadue Valley. Orange and yellow bell peppers. Add pepper and other spices to meat. NO table salt. A pinch or two of seal salt is ok. Add any veggies you like into the sauce.
Substitute chicken, lamb, or turkey if you do not like beef. Or you can have the pasta with no meat
- Snack- Orange, handful raw mixed nuts and some coconut water.
Substitute orange for any fruit or veggies you like
Dinner- Veggie stir fry cooked in coconut oil. Use any veggies you prefer. Put in pan on low heat for 5-7 mins. You can also eat a handful of mixed nuts after if you still feel hungry
Day 4-
Shoot for half your body weight in ounces of water per day!
- Breakfast- 2 eggs scrambled with coconut oil and half avocado, kombucha tea citrus(Optional)
Substitute eggs for whole grain rolled oats 판도라 tv 영상 다운로드. Use stevia to sweeten if desired
- Snack- apple, coconut water
Substitute apple for any piece of fruit or veggies you like
- Lunch- (Left overs) Gluten free, wheat free pasta with grass fed groud beef. Orange and yellow bell peppers. Add pepper and other spices to meat. NO table salt. Apinch or two of seal salt is ok. Add any veggies you like into the sauce.
Substitute chicken, lamb, or turkey if you do not like beef. Or you can have the pasta with no meat
- Dinner- Mango handful raw mixed nuts
Substitute mango for any piece of fruit or veggies you like
Day 5
Shoot for half your body weight in ounces of water per day!
- Breakfast– 2 eggs scrambled cocnut oil, mixed berries, Kombucha tea citrus( optional)
Substitute eggs for whole grain rolled oats oatmeal. Add stevia to sweeten if desired
- Snack– Pure bar
Substitute bar for a piece of fruit or veggies
- Lunch– Bison burger on whole grain bun, sweet potato hash
Substitute bison for grass fed beef, free range chicken breast, turkey burger
- Dinner- Chicken breast cooked on BBQ. Use any spices you prefer. Stay away from table salt, sea salt is ok. with grilled asparagus( drizzle olive oil on the asparagus and throw on the grill)
Substitute chicken for fish
- Dessert– Bowl of hemp vanilla bean ice cream with mixed berries 리듬 스타 2 다운로드. You can get the hemp ice cream at Mothers market.
Day 6
Shoot for half your body weight in ounces of water per day!
- Breakfast-Bowl of mixed berries
- Snack– Banana, handful of mixed nuts
- Lunch– (Left overs) Gluten free, wheat free pasta with grass fed groud beef. Orange and yellow bell peppers. Add pepper and other spices to meat. NO table salt. Apinch or two of seal salt is ok. Add any veggies you like into the sauce.Substitute chicken, lamb, or turkey if you do not like beef. Or you can have the pasta with no meat
- Dinner– Chicken breast 4 0z, spinach salad with Italian dressing.( Add all the veggies you like to the salad!)
Substitute chicken for fish
Day 7
Shoot for half your body weight in ounces of water per day!
- Breakfast- 2 eggs with half avocado, two brown rice pancakes with raw maple syrup.
for pancakes mix half cup of arrowhead mills organic brown rice flour add water and 2 packets of stevia. Mix and pour in pan
- Snack– Mango
Substitute mango for any fruit or veggie you like
- Lunch– Raw Revolution bar
- Dinner– Wild Alaskan salmon, sweet potato fry’s
you can cook the fish in the oven or bbq eye defender. Add lemon juice sea salt and pepper.
Sweet potato frys- Preheat oven to 350- skin the sweet potato cut into small piece drizzle melted coconut oil on frys. Cook for about 20 mins or until desired.
Day 8
If you have a juicer fresh squeeze all the juice. If you do not have a juicer eat all raw fruits and veggies.
Juicing/ raw fruits and veggies
Shoot for half your body weight in ounces of water per day!
- Breakfast- juiced-One medium apple, two oranges, Handful of carrots
- Snack- Coconut water
- lunch– juiced-Handful of carrots, 1 orange
- Dinner- juiced–Handful of kale, Handful of spinach, 3-4 sticks of celery
Day 9
Shoot for half your body weight in ounces of water per day!
- Breakfast– Omelet- 2 whole free range eggs, bell peppers, onions, spinach ( you can add any other veggies you like) half a cup of mixed berries or about a handful
- Snack- Pure Bar
- Lunch– Salsa chicken and baked sweet potato- Chop up chicken breast into filets and cook in pan. Once chicken is almost done add organic salsa and bell peppers and cook until chicken is done. For sweet potato preheat oven to 350 skin the sweet potato chop up into pieces as desired drizzle coconut oil on the sweet potatoes and bake for about 20 mins 시스코 vpn 클라이언트 다운로드. Make sure to check the potatoes every so often to avoid burning
- Snack– Celery with raw almond butter or peanut butter (do not do crazy with the almond butter or peanut butter. Spread a little on each piece of celery 2-3 pieces)
- Dinner- Spaghetti squash
- Boil squash for about 30 minutes.
- take out and let stand for a few minutes.
- Cut squash in half take out the middle sections with the seeds
- Gently scrap out insides into bowl
- Add pasta sauce and any other veggies you like
- Enjoy!
Day 10
Shoot for half your body weight in ounces of water per day!
- Breakfast– Pancakes– 3 eggs, 1/3 cup raw of raw oats, ¼ cup raw organic chopped walnuts, ¼ cup blueberries, 2 tablespoons coconut milk unsweetened, 1 tablespoon raw honey, 3 packets stevia, 1 dash cinnamon, organic coconut oil- Place a generous scoop in pan
1.Throughly mix all ingredients and then spread into coconut oil coated pan
2.Wait for the bottom side to begin to firm and turn slightly brown.
3.As soon as the bottom side is firm flip cake to the other side
4. Cook for another 1-2 mins and turn off stove. Let them stay in panfor another 2-3 mins
- Lunch- Veggie stir fry- Bell peppers, onions, squash, zucchini, asparagus, carrots 산돌공병각펜 다운로드. Chop up veggies and place in coconut oil coated pan. Cook at low heat for 5-7 mins(you do not want the veggies to me mushy)
- Snack- Piece of fruit of veggie of your choice
- Dinner– Salmon salad– Baked salmon add to a large bed of fresh organic spinach. Add raw sunflower seeds, carrots, sliced strawberries and any other veggies you prefer. You can eat the salmon separate from the salad if you prefer. For dressing use olive oil
Day 11
Shoot for half your body weight in ounces of water per day!
- Breakfast– Huevos Rancheros
Ingredients
• 2 eggs
• 1⁄2 can black beans
• 1 teaspoon lemon juice
• 1 tablespoon coconut oil
• 1⁄2 or whole avocado, sliced into
4 thin pieces
• 3 tablespoons organic salsa – either
homemade or store bought, organic salsa
in glass jar
• 3 tablespoons grated raw cheddar cheese
sea salt and pepper, to taste
• 3 tablespoons cilantro, chopped very fine
• Cayenne pepper, tiny pinch
Directions
1. Poach eggs.
2. If beans were soaked, warm them in skillet. If not soaked, cook them longer while eggs are
poaching.
3. Remove beans from heat and mix in coconut oil, lemon juice, salt, and pepper. Add a pinch of
cayenne on top of mix.
4. Transfer beans on top of plate (or gluten-free tortilla). Top it off with eggs, avocado slices,
cheese, salsa, and cilantro.
- Snack– 100% whole gran pita bread( Ezekiel) organic hummus( make sure its made with olive oil and not soy bean oil and canola oil) and half of avocado Forrest El.
- Dinner- Veggie stir fry cooked in coconut oil. Use any veggies you prefer. Put in pan on low heat for 5-7 mins. You can also eat a handful of mixed nuts after if you still feel hungry
- Dessert-
Ingredients
• 1 really ripe banana
• 2 tablespoon raisins
• 1 tablespoon coconut flakes
• 1 tablespoon raw honey
• 1⁄2 teaspoon cinnamon
Directions
Take your fork and smash your really ripe banana
onto a plate until it becomes a creamy smooth
consistency. Keep smashing and mixing on plate
and spread out. Then sprinkle with raisins and
coconut flakes. Drizzle in a circle with honey, and
top with cinnamon.
Day 12
Shoot for half your body weight in ounces of water per day!
- Breakfast-
Ingredients
• 1⁄2 cup organic quinoa grains (soaked
overnight in filtered water with 1 tbsp
of fresh lemon juice)
• 1 cup organic coconut milk, raw whole
goat’s milk, or nut milk
• 1 teaspoon cinnamon powder
• 1 star anise
• 1 teaspoon vanilla extract
• 1 tablespoon orange zest (optional)
• Handful of organic blueberries
• Handful of organic raspberries
• 1 tablespoon coconut oil
• Organic raw honey to taste
Directions
1. Add milk, vanilla extract, spices, and
orange zest to saucepan. Stir.
2. Add quinoa grains to saucepan. Stir
and cover.
3. Allow to simmer over medium heat Download call of duty games.
Set your timer for 15 minutes.
4. When your timer rings, porridge
should be done. Now add your
coconut oil and berries.
5. If necessary, turn up the heat to
remove any excess liquid,
- Lunch- Spinach salad– Large amount of raw spinach. two to three hard boiled eggs, raw nuts and seeds of liking, fresh organic olives, carrots, and any other veggies you like. Use olive oil as dressing or just eat it raw.
- Snack- Celery with raw almond butter or peanut butter (do not do crazy with the almond butter or peanut butter. Spread a little on each piece of celery 2-3 pieces)
- Dinner- 2 eggs scrambled with coconut oil, 3-4 sticks of asparagus, Half small avocado
Day 13
Shoot for half your body weight in ounces of water per day!
- Breakfast- Mixed berry smoothie
Ingredients
• About 2 cups of certified organic almond milk (give or
take a 1⁄2 cup)
• Mixed berries: Blueberries, raspberries and blackberries –
about a 1⁄4 cup of each (all organic!)
• 1⁄2 of an Açaí berry bar iPhone freebies. You can find this at mothers, sprouts,
or whole foods health store. Buy the ones with less sugar in them.
• 1 organic banana
• 1 tablespoon of certified organic raw, extra virgin
coconut oil
• A handful of dried organic goji berries
• A splash of water (preferably filtered or Artesian) to give
it some fluidity
Directions
Use blender. Add the almond milk first, then follow that
with the Jay Robb powder so it mixes well with the liquid
when the blender starts up. Fruit is next…everything else just
gets mixed in. Adjust amounts to your liking.
Snack– handful of Carrots and hummus
Dinner- Spaghetti squash–
- Boil squash for about 30 minutes.
- take out and let stand for a few minutes.
- Cut squash in half take out the middle sections with the seeds
- Gently scrap out insides into bowl
- Add pasta sauce and any other veggies you like
- Enjoy!
Day 14
Shoot for half your body weight in ounces of water per day!
- Breakfast- 2 eggs with half avocado, two brown rice pancakes with raw maple syrup.
for pancakes mix half cup of arrowhead mills organic brown rice flour add water and 2 packets of stevia. Mix and pour in pan.
Substitute 100% rolled oats oatmeal for pancakes 1/2 cup
- Snack– Mango
Substitute mango for any fruit or veggie you like
- Lunch– Raw Revolution bar
- Dinner– Wild Alaskan salmon, sweet potato fry’s
you can cook the fish in the oven or bbq. Add lemon juice sea salt and pepper.
Sweet potato frys- Preheat oven to 350- skin the sweet potato cut into small piece drizzle melted coconut oil on frys. Cook for about 20 mins or until desired.