Detox Plan

10 Seconds For Mom 30 Day Detox

Welcome to the 30 Day Challenge! We are starting the challenge with an easy detox. Over the next 7 days we will be giving up meat and detoxing our bodies by filling them with healthy fruits, veggies, and whole grains. Meat products will be off the menu until week 2. DETOX is not meant to be hard, but don't expect it to be easy. You are accustomed to having meat daily so you will most likely experience detox symptoms. One way to lessen these is to make sure you are drinking plenty of water to flush your body.

Boot camp is about pushing yourself past your comfort zone to accomplish what you want. Please keep in mind that anything you would want during the detox will be available long after your detox is completed. You are not really depriving yourself of anything, you are simply choosing to be a stronger you. Trust me, realizing your goals, whatever they may be, will feel so much better than the temporary taste of any cake, pizza, cookie or pie. You will feel much better not giving in to temporary wants, and be proud of lasting success. It may seem a little hard at first but when you feel like quitting remember why you STARTED. Now, let's break out your journal and pen and let's get started. At the beginning of your journal, write out this information and feel free to print copies of the journal outline to use daily.

Your name?

Your starting weight?

The goal you have for the challenge?

What will accomplishing this goal mean to you?

How will you feel if you give up and don't reach this goal?

What is something you can rely on to keep you motivated to keep going when it

gets hard?

Ok, ready, lets get started :)

Mindset:

What is your reason for starting this program?

____________________________________________________________________________________________________________________________________________________________________________________________________________

What will achieving your goals mean to you?

____________________________________________________________________________________________________________________________________________________________________________________________________________

What will it mean to you if you don't reach these goals?

____________________________________________________________________________________________________________________________________________________________________________________________________________

Tracking/How to use THE Journal PAGES

Tracking

Daily Points

WRITE IT OUT

Keep a daily food journal, write out what you eat and drink,be honest this journal is for you and you won't see the results you want to if you cheat yourself.

EAT IT UP

Adding just 3 cups of veggies or fruits into your daily diet having a green smoothie or

green juice goes towards this total.

DRINK IT UP:

Aim for at least 64 oz of water and work up to half your body weight in ounces.

WORK IT OUT

start with at least 30 mins of cardio in week one if you are just starting out, and add 5-10 mins each week as your endurance improves. Try to also get in at least 3 days of strength training each week.

STICK WITH IT

sometimes the biggest fight on a weight loss journey is the mental struggle so make sure you check in with your star player (you) everyday. Take a few minutess to write out how the journey is going and what can be better or celebrate your changes and choices.

AIM FOR THE STARs EVERYDAY!!!!:)

Day:______

Eat it up

Breakfast:

________________________________________

______________________________________

__________________________________________

Lunch:

________________________________________

______________________________________

__________________________________________

Dinner:

________________________________________

______________________________________

__________________________________________

Snacks:

________________________________________

______________________________________

__________________________________________

Water:{} {} {} {} {} {} {} {} {}

Fruits/Veggies:{} {} {} {} {} {}

Sweat:

Activity:________________ Time:___________ Cals Burned:_____________

Daily wrap-Up:

__________________________________________________________

__________________________________________________________________

__________________________________________________________________

_____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

The meal plan is laid out for the next 7 days, but you don't have to stick to

it exactly just keep in mind this is the allowed food list, so if you have to

go off menu, keep it within these limits:

Allowed Foods on Detox:

-Fruit in any quantity

-Veggies in any quantity except:

*No white potatoes

*No avocados

-Protein sources:

*Chickpeas

*Beans

*Tofu

-Lentils

-one veggie burger (per day)

-Brown rice, two cups of cooked rice per day

-Skim milk, two cups per day

-Water

-Oatmeal, one cup per day

-Herbs and spices

-Low fat yogurt, 6 oz., two times per day

-Egg whites, Four cups per day

-Herbal tea, two cups per day

-Low fat dressing, No more than three tablespoons per salad

-Low fat virgin olive oil, one or two teaspoons if grilling veggies

EACH DAY: Fresh fruit, raw veggies, such as cucumber slices, carrots, sugar snap peas, green tea, and unsalted almonds and pistachios are great to snack on. Make sure you drink at least the minimum 64 oz of water each day and aim to get up to a gallon. For a sweet tooth, keep handy packs of fruit or greek yogurt on hand.

Week 1 Shopping List

Shopping List

Bag of Spinach

Romaine Lettuce

Strawberries

Bananas

Can of packed in water Pineapples

Cucumbers

Tomatoes

Chicken Broth(Lg)

Brown Rice

Plums

Mushrooms

Arnold Thins or Low Carb Wrap

Eggs

Reduced Fat Cheddar and Mozzarella

Reduced Sodium Black Beans

2-3 cans of Corn

Greek Yogurt(4-6)

Mixed Berries

Grapes

Veggie Burgers(Boca or Morning Star)

White Onion

2 Medium Sweet Potatoes

Flax Seeds or Chia Seeeds

Day One

Mindset - Today break out the journal, find a comfortable spot, get your pen, and take some time to write out why you are doing this and what you want to accomplish during this detox.

- Questions to Ask -

•Why am I doing this?

•What would I like to accomplish?

•What are some challenges that may come up and how can they be overcome?

Honor Your Curves - Today find at least 30 minutes to move your body in some way. Try a new form of cardio or simply walk for a half hour. Just take the time to be thankful for your body and the changes you are making. Go through at least one set of exercises in the workout.

•Start each day with 20oz of warm water w/ lemon to get the digestive system going.

Breakfast

Strawberry-Pineapple Smoothie -

• 1 cup spinach

• 1 cup strawberries

• 1 cup pineapple

• 1 frozen banana

• 1 Tbsp flax seed or chia seeds

-Blend everything together. Will make at least 20oz. Drink throughout the morning.

Lunch

Strawberry Spinach Salad -

• 2 cups spinach

• 1 cup strawberry halves

• cucumber

• tomatoes

• choice of low fat dressing (raspberry pomegranate is very good)

Dinner

Brown Rice Medley -

• 1 cup brown rice cooked in chicken broth

• 2 cups broccoli and cauliflower steamed

Day Two

Mindset - You made it through Day 1 and the hardest part is always getting started. Journal about anything that may have been hard yesterday and keep going.

Honor Your Curves - Today try out the Sun Salutations and get in the Workout, look up any of the moves you may not know how to do. Try doing this early in the morning to center yourself for the day and break a sweat to end your day and get out any stress. Burning cals is always better than eating off plan.

Breakfast

Egg White Wrap (Scramble 2 Egg Whites, sprinkle ¼ cup reduced fat cheese)

-have with 1 cup of grapes

Lunch

Southwest Bowl -

• 1 cup blackbeans

• 1 can corn

• 1 cup brown rice

Dinner

Large Salad -

• spinach

• chickpeas

• tomatoes

• cucumbers

Drink at least 100oz of water today

Snacks

• raw almonds

• green tea

• Greek yogurt

Day Three

Mindset - Another day down! Only 4 more days to go. How are you feeling? Be sure you are keeping some type of journal to document your experience and something you can refer back to when things get hard.

Honor Your Curves - Today try the Sun Salutations again, or simply go for a walk for at least 30 minutes, give yourself some Me time, detox can be hard, but it is worth the effort. Trust the process, it may not be easy but the results are worth it.

Breakfast

Oatmeal with berries (your choice)

1 Hard Boiled Egg

Lunch

Veggie burger wrap, with reduced fat cheese, lettuce, tomatoes.

2 Plums

Dinner

Whole Wheat Veggie Quesadilla

Ingredients:

1. Light Olive oil – 3 tbls

2. Whole wheat fiber tortillas – 2 ea

3. Low fat shredded mozzarella – ½ cup

4. White cap mushrooms – ¼ cup sliced

5. Fresh spinach – ¼ cup chopped

6. Serrano peppers – 4 each sliced(opt)

Preparation and cooking:

Combine ingredients 3-6 in a bowl. Heat olive oil in skillet or a pan. Place mixed ingredients between tortillas then grill to golden color on both sides and the cheese melts. Remove from heat and cut into quarters then serve and enjoy.

Day Four

Mindset - Day 4 is when detox symptoms can start to settle in, crankiness, irritable, always thinking about food, headaches, yea, expect that and buck up sweetie. You've made it this far, so don't give up. Every day start by reading what you wrote when you first started this detox. Remind yourself why this is important to do. Bootcamp is going to challenge you, but you are a beast for soldiering through this process. You may not be perfect, but if you slip up make sure you make your next meal your best meal.

Honor Your Curves - Today is rest day, if you have been keeping up with the workouts give your body some down time to rebuild and reset. Still take 15-20 mins to go through the Sun Salutations and write in your journal.

Breakfast

Yogurt Parfait: 1 Cup greek yogurt, your choice of fruits, and flax or chia seeds.

Green tea

Lunch

Garden burger w/ fruit salad

Ingredients:

For Burger:

1. Vegetable burger – 1 each

2. Romaine Lettuce - 2 leaves

3. White onion – 2 slices from one onion

4. Tomato – sliced

5. Spicy brown mustard – 1 ½ tbls

For fruit salad:

1. Mixed fruit – 2 cups

2. Low fat yogurt – ¼ cup

3. Honey – 1 tbls

Preparation and cooking:

Grill the garden burger to temp then place on red leaf lettuce and place on top 2 slices of white onions, slice tomato. Add the spicy brown mustard then place the second red leaf lettuce on top. Serve and enjoy. For the fruit salad combine and serve.

Dinner

Brown Rice Medley

1 ½ cups Brown rice cooked in chicken broth, mix with one can mixed veggies drained (peas, carrots, corn)

Day 5

(Almost there, only 2 more days to finish)

Mindset - By now you are probably planning everything you can have when detox ends. STOP that! :) Take some time today and write down some things that have improved since beginning detox. Maybe you don't have the cookie cravings? Perhaps you or have more energy in the evening instead of crashing after lunch? You may have even noticed your skin improving. Focus on the good things that have come from this experience.

Honor Your Curves - Back to the sweat grind, aim for Sun Salutations in the morning, and the workout in the evening or the other way around, just get both of them done. :)

Breakfast

2 cups Spinach

1 cup pineapple

1 cup orange juice

1 frozen banana

flax/chia seeds for added protein and fullness

Blend and enjoy.

Lunch

Salad Bowl, choose your favorite veggies, add 2 chopped hard boiled eggs, dressing.

Dinner

Large steamed sweet potato, 2 cups steamed broccoli and reduced fat shredded cheese.

Day 6

(Home stretch almost done, just today and tomorrow and detox is over)

Mindset - If you have stuck it out this far, write in your journal about what you have learned about yourself this week. Did you reach a point you never thought you would? Did you prove to yourself that you are strong enough to do anything?

Honor Your Curves - Keep it simple today, Sun Salutations and Workout.

Breakfast

Oatmeal (your choice) and scrambled eggs

Lunch

Large Salad (only one more day of salads, try to vary your dressings or ingredients)

Dinner

a. Whole wheat pizza

Ingredients:

1. Thin whole wheat round bread or Tortilla Wrap

2. Low fat Italian cheese mix shredded

3. Light olive oil

4. Red pepper flakes – a dash

5. Granulated garlic – a dash

6. Spinach leaves fresh – chopped

7. Roma tomatoes – sliced

Preparation and cooking:

Grill the bread then brush with light olive oil add a dash of red pepper flakes and granulated garlic. Apply the cheese top with tomatoes and spinach then bake till the cheese melts. Serve and enjoy.

DAY 7!!!!!!!!

Welcome to day 7 and the last day of the detox. :)

Today's Curvy Mindset and Honor Your Curves are both to reflect and rest. The past 6 days may have been hard, but you made it through and should feel very proud of completing detox.

Breakfast

Scrambled Egg Wrap with, shredded cheese.

Greek yogurt

Lunch

Last Kitchen Sink Salad

(all remaining veggies from the week, 2 hardboiled eggs, and your choice of

dressing.)

Dinner

Veggie Burger and Sweet Potato Chips (thinly slice large sweet potato and spray

with olive oil. Season with salt and pepper, bake at 400 degrees for 20-30 mins

flipping halfway for crispiness)

Week 1: Workouts

Monday- Wednesday-Friday

- 4 sets/12 reps push ups

- 3 sets/15 reps burpees ( up downs)

- 4 sets/15 jumping jacks

Tuesday-Thursday

- 4 sets/15 reps leg raised sit-ups

- 2 sets/20 seconds 6 inch leg ups ( raise legs 6 in. while on back and hold)

- 2 sets/20 seconds planks ( with one leg up then do opposite leg on next set)

- 2 sets/20 seconds side planks ( switch sides on 2

- 3 sets/15 reps scorpion kicks (on all fours kick back and curve leg, 15 on each leg)

- 3 sets/ 20 reps hip thrusts

- 3 sets/ 15 side leg raises

20 second breaks between each set

30 second breaks between each new workout.

Week 1 cardio challenge:

15 miles whether it’s walking, running, bike, elliptical, or treadmill.

Week 2

Welcome to Week 2 of the challenge, hope everyone had good first week

and ready to continue on to week 2.  I'm always just an email or text away.

Week 2 Shopping List

• Bag of Kale (10 oz)

• *Bag of Spinach (10 oz)

• 4-5 Apples

• 4 Lemons

• Bunch of Bananas

• 1 Avocado

• 2-3 Cucumbers

• 1 Package of Low Sodium Turkey Breast

• 2 Sweet Potatoes

• 8 oz of Tilapia or Salmon

• Pack of Turger Patties(4 PK)

• Can of Green Beans or Fresh Green Beans

• Can of Black Beans

• Can of Rotel Tomatoes

• Low Sodium Taco Seasoning

• Low Sodium Chili Seasoning

• Broccoli/Cauliflower Medley

• 8 oz Chicken Breasts

• 2 Peaches

• 3-4 Roma Tomatoes

• Lt. Sour Cream

• Bag of Collard Greens

• Large Can of Chicken Broth

• Uncle Ben's Minute Brown Rice

• Whole Wheat Bread or Low Carb Tortilla Wraps

• Greek Yogurt (3-4)

Meal Plan

•

Breakfast each day:

Pick a smoothie or juice recipe or make up your own combo.

If you're not a morning smoothie person:

Low Carb Egg White Wrap: 1 LC Tortilla Wrap with 2-3 Egg Whites, topped with shredded cheese, roll and enjoy!

Turkey Bacon,Scrambled Egg Whites and Mixed Fruit Strawberries and Blueberries are great lower carb options.

Yogurt Parfait, any flavor of Greek yogurt topped with sliced

bananas and strawberries.

Monday:

Lunch: Turkey Sandwich on Whole grain bread, top with slices of turkey breast, and tomato slices.(Lt Mayo and Mustard opt)

6 oz. Of Greek Yogurt with sliced Peaches.

Dinner: Grilled Salmon or Tilapia (Citrus Salmon recipe)

*tip when using frozen fish, once dethawed take paper towel and blot some of the water so that fish cooks and holds flavor better

Steamed Broccoli and Cauliflower.

Dessert: Steamed Sweet potato, top with cinnamon, stevia, and vanilla extract.

TUESDAY

Lunch: Turkey OR Chicken Breast Chef Salad:

4 oz. (about 3-4 slices) Turkey Breast or Chicken Breast Salad: Spinach, cucumbers,Roma Tomatoes, your choice of low cal dressing

1 Apple

Dinner: Chicken Breast w/ Lemon Pepper Seasoning or any type of

Mrs. Dash or no salt seasoning

Uncle Ben's Minute Brown Rice, Steamed Broccoli

WEDNESDAY

Lunch: Black Bean Chili

Apple or Fruit of Choice

Dinner: Turkey Taco Salad

(season ground turkey patty with low sodium taco seasoning)

serve with spinach or lettuce, sliced avocado, roma tomato, and light sour cream.

THURSDAY

Lunch: Salad time again, switch protein. Have turkey if you had chicken Tuesday, chicken if you had turkey.

Spinach, Roma tomatoes, cucumbers, and choice of dressing.

DINNER: Lemon Pepper Tilapia

Brown Rice

FRIDAY

Lunch: Seasoned Chicken Breast and Steamed green beans

Dinner: Turkey Burger Patty season with choice of seasoning.

Sweet Potato Fries or Green Bean Fries

.

Saturday and Sunday are free days, allowed one cheat meal per day and still have smoothie for breakfast, choose your favorite meal for lunch or dinner depending when your cheat meal is.

Recipes

LOVELY GREENS

3 Leaves of Kale or Cup of Spinach if you don't like kale

2 Apples

Juice of ½ Lemon

1 Banana

1 Cup Water

Cinammon to Taste

Blend greens and apples together first to liquefy then add in banana and lemon juice. Use frozen banana to

give better texture and coldness.

GREEN LOVE

1 ½ cups Water

1 Cup spinach

1 Avocado

1 Cucumber

1 Banana

Week 2 Recipes

Black Bean Chili

1 can Black beans drained

1 can Rotel Tomatoes and green chiles

½ pack of Low Sodium Chili seasoning

4 oz. Ground Turkey.

1. Season turkey with salt and pepper, drain.

2. Combine drained black beans, rotel tomatoes, chili seasoning and

turkey,simmer about 10 mins.

3. Top with sour cream or avocadoes

Lemon Pepper Tilapia

1 tsp. Lemon juice ( squeeze fresh lemon)

Lemon Pepper Seasoning

Cooking Spray

Butter

1. Heat oven to 375 and Spray pan with cooking spray and season fish,

2. Arrange fish in pan and dot with butter and squeeze lemon juice over fish.

3. Bake for about 10 mins or until fish flakes.

SWEET POTATO FRIES

Ingredients

1 Medium sweet potato

1 Tsp olive oil

Salt (preferably kosher or coarse sea salt) and pepper to taste

1. Preheat the oven to 400 degrees F. Wash and then cut the sweet potato into thin slices (about 1/2 in thick, just slightly bigger than shoestring fries). I left the skin on but you can peel it off if you’d like.

2. In a large bowl, drizzle the olive oil evenly over the fries, and then lightly sprinkle some pepper and pepperon them. Toss everything together.

3. Place a wire rack (a metal cookie cooling rack works!) on a baking sheet and then lay the fries on the rack ina single layer. Be careful not to put them too close together or else this will steam the fries.

4. Bake for 30-40 minutes or until the fries start to get crispy/darker on the outside. (Check oven around 30mins.)

5. When the fries are ready, let cool for a few minutes and then sprinkle some kosher salt (or corse sea salt)

6. Serve immediately.

Let's work it out this week divas!!!!

Warm Up:

Heismans or Grapevines- 10x Each Way

25 Jumping Jacks

Workout: (3 sets, 15)

Lunge w/ Knee Lift

Biceps Curl w/ Triceps Kickbacks

Lunges w/ Side Lat Raises

Squat w/Press

Squat w/Overhead Triceps Exts.

Schedule:

Monday: BootCamp

Tuesday: 40 mins Cardio of Choice

Wednesday: Boot Camp

Thursday: 40 Mins Cardio of Choice

Friday: Boot Camp

Saturday: Free Cardio

Sunday: Rest

Week 2 Playlist:

1. 2 Chainz-I Got It

2. Personal Trainer-Pretty Ricky

3. Rock Yo Hips- Crime Mob

4. D.I.V.A.- Beyonce

5. Hello-T.I.

6. Raining Men-Rihanna/Nicki Minaj

7. Sexy And I Know It-LMFAO

8. Do It- Baby D

9. Hips Don't Lie-Shakira

10. Drop It Low-Kat de Luna

Week 3

Monday-Friday

Smoothie/Oatmeal/Eggs

Monday:

Lunch: Tuna Salad

(4 oz. Tuna packed in water, 1 Tbsp. Mayo,

1 Tbsp. Relish, salt and pepper to taste)

Tomato and Cucumber Slices

Dinner: Grilled Chicken Pesto Kabobs over Zucchini Noodles

Tuesday:

Chicken Breast Chef Salad

(Tyson Chicken Breasts(4oz.) Salad Greens, Tomato, Bell Peppers, Cucumbers) 2 TBSP of Dressing

Dinner: Steak and Brown Rice Stir Fry: 4 oz of Tyson Steak Strips,

1 Cup Brown Rice, 1 Cup Steamed Broccoli

Wednesday:

Lunch:

Turkey Club Sandwich: 1 Arnold Thin, 4 oz. Turkey Breast, Lt. Mayo,

Tomato Slices, 2 Slices LS Bacon.

1 Bag Baked or Lt Chips

Dinner:

Lemon Pepper Tilapia, 1 Steamed Sweet Potato(vanilla extract, I Can't Believe Its Not Butter, nutmeg, cinnamon, stevia) Steamed Broccoli or Cauliflower

Thursday:

Lunch:

Turkey Tacos In Lettuce Leaves

( to take for lunch make the turkey taco meat the night before and pack the toppings individual, just reheat and enjoy at work!)

Use low sodium taco seasoning to season ground turkey. Pack lettuce leaves, sour cream, chopped tomatoes, and reduced fat cheddar cheese)

Dinner:

Chef Salad:

Salad Mix, Tomatoes, Cucumbers,Bell Peppers, Onions,

Shredded Cheese, Sliced Turkey

Friday:

Taco Steak Salad;

(remaining steak strips and taco seasoning can be used or

any seasoning of your choice)

Lt. Sour Cream. Lettuce, Tomatoes, Avocado

Dinner:

Baked Pork Chops and Steamed Green Beans

Week 3

Shopping List

4 oz. Tuna packed in Water

12 oz. Chicken Breasts

Broccoli/Cauliflower/Carrot Steam Bag

Bag of Salad Greens

2 Cucumbers

2 Roma Tomatoes

Brown Rice

Tyson Steak Strips

Tyson Chicken Strips

Avocado

Sweet Potatoes (2)

Ground Turkey

Arnold Wheat Thins

Baked or Light Chips

Precooked Turkey Bacon

Lean Pork Chops

Green Beans

Bell Pepper

Basil

Garlic Cloves

Cherry Tomatoes

Parmesan Cheese

Large Zucchini

Smoothies

Banana Mango Smoothie

1 Cup Almond Milk

1 Frozen Banana

1 Cup Frozen Mango

½ cup Vanilla Greek Yogurt

Mango-Strawberry-Banana

1 cup Almond Milk

1 Frozen Banana

1 Cup Frozen Mango

1 Cup Strawberries

Peach Appeal

1 Cup Canned Peaches(including juice, so get packed in water or no sugar added)

1 Frozen Banana

1 Cup Trop 50 Orange Juice

Chicken Pesto on Zucchini Noodles

Ingredients:

•1 cup fresh basil leaves, chopped

•1 clove garlic

•1/4 cup grated Parmigiano Reggiano

•kosher salt and fresh pepper to taste

•3 tbsp olive oil

•1-1/4 lbs skinless chicken breast, cut into 1-inch cubes

•24 cherry tomatoes

•16 wooden skewers

Directions:

In a food processor or blender pulse basil, garlic, parmesan cheese, salt and pepper until smooth. Slowly add the olive oil while pulsing.

Combine the raw chicken with pesto and marinate a few hours in a bowl. Soak wooden skewers in water at least 30 minutes (or use metal ones to avoid this step). Beginning and ending with chicken, thread chicken and tomatoes onto 8 pairs of parallel skewers to make 8 kebabs total. Heat the outdoor grill or indoor grill pan over medium heat until hot.

Be sure the grates are clean and spray lightly with oil. Place the chicken on the hot grill and cook about 3-4 minutes; turn and continue cooking

until chicken is cooked through, about 2 to 3 minutes.

Serve over Zucchini Noodles

Zucchini Noodles

Using the julienne blade of a mandoline, or a cheese grater slice zucchini lengthwise into long, thin strands. Slice the zucchini just until you reach the seeds in the middle and then stop (the seeds will cause the noodles to fall apart).

Separate the zucchini strands. Transfer zucchini strands to a colander set over a mixing bowl. Toss the zucchini strands with salt; let stand 15 minutes at room temperature. Gently squeeze zucchini strands to extract excess water. Transfer drained zucchini strands to a bowl and toss with lemon juice, salt, and pepper.

To serve, twirl small amounts of zucchini strands with a long-tined fork and slip off onto individual serving plates.

Garnish with herbs of your choice.

TWERKING FOR WEEK 3

This week will be a dance combo, 5 Slide Songs and 5 Exercise Songs, links are included for all slides to learn moves :)

1. Cupid Shuffle: Cupid

2. Cockiness: Rihanna

25 Pushups w/Alt Leg Lift

25 Sumo Squats

Repeat for song duration

3. Wobble: V.I.C.

4. Love On Top: Beyonce

25 OH Triceps Exts

25 Chair Dips

5. Teach Me How to Wobble

6. Lollipop-Lil Wayne

25 Sumo Squats w/ Press

25 Burpees

7. Wop: J. Dash

8. Pour It Up: Rihanna

Straight Leg Kicks

Lateral Hops in Place

9. Work It Out: Roi Chip Anthony

Cool Down Abs

10. Representin: Ludacris

50 Crunches

50 Toe Touches

Plank- 15 Secs

Repeat 2x

Week 4!!!

This week is a detox week, to keep you from plateauing, this

week will seem a bit “diety” but it will keep the scale moving and

the inches vanishing, its only for one week to end strong,

you can do it!

Meal Plan

Choose 1 breakfast, 1 lunch, 1 dinner, and snack as you choose

Breakfasts:

*2 scrambled Egg Whites, ½ Grapefruit or any in season fruit

*6 oz. Greek Yogurt, with 1 Cup of Berries

*2 HardBoiled Eggs, 1 Peach

*Egg White Omelet with bell peppers, onions

*Green Smoothie

Lunches/Dinners:

*Large Green salad with tuna, drizzle with balsamic vinegarette

*Super Salad: Tomatoes, Onions, Cucumbers, Celery,Romaine,

Spinach, your choice of dressing

*Tomato/Cucumber Salad in Balsamic Vinegarette, seasoned with salt and pepper.

• Lettuce Wraps: (grilled chicken breast strips, choice of dressing, tomato slices,

shredded cheese, wrap in Romaine Lettuce leaves.)

• Spinach, Grape Tomatoes, Crumbled Feta or Bleu Cheese, choice of dressing.

• Grilled Chicken Strawberry Salad: (Spinach, Grilled Chicken Strips,

Sliced Strawberries.)

*Serving of Cabbage Soup

*Serving of Chili

Week 4 Exercise Challenge

“Go the Distance”

For this weeks challenge our goal is to walk, jog, or crawl if need be 10 miles. Tracking will be done through the CardioTrainer App, and we can track the mileage through the week. 10 miles may seem like a lot, but it breaks down to roughly 1.5

miles a day which is 30-45 mins. Your mile may be slow at first but remember we all have to start somewhere.

Playlist

1. Trina- Red Heels

2. Rihanna-Jump

3. Lose My Breath-Destiny's Child

4. Got Your Back- T.I.

5. Who Dat-J. Cole

6. Not Afraid-Eminem

7. Power- Kanye West

8. Va Va Voom-Nicki Minaj

9. Fiesta-R.Kelly

10. Put On-Young Jeezy