10 Week Workshop

5 goals

I 1 Week: Complete one full week of Diet plan

II 1 Month: Fit into the old jeans

III 3 Months: BMI less than 25 (160lb

IV 6 Months: Wear a bikini and look stunning

V 1 year: Goal weight 130lb

  

Diet       

1650 kcal/day     30-40-30 (120g-165g-55g)

3 Meals a day     400-450kcal/day

1 Protein “Palm” 32g
1 Carb “Baseball’ 43g
I fat “ Tip of Thumb” 14g
Vegetables and fruits

2 Snacks a day   150-200kcal

Protein 13g
Carb 17g
Fat 5g
 
Breakfast 7am
Snack 10am
Lunch 1pm
Snack 4pm
Dinner 8pm
+ No snacking after 9pm

No Candy-Ice Cream-Fast Food                                

Replace (pineapple, low fat yoghurt, home cooked meals)

Green team, lemon water, glass of red wine

 

Monday		Spinning		ABS
Tuesday		Yoga/stretching
Wednesday		30min cardio		ABS
Thursday		Combat		Pump
Friday		40min cardio		ABS
Saturday		circuit
Sunday		Combat		Pilates

 

 

Increase in Daily Activities

1)      Stretching/exercising when watching tv

2)      Walking the dogs/ playing with the dogs

3)      Sun salutations in the morning

4)      Park the car further away from the front door

5)      Yard work

 

Stress Management

1)      Drink a tall glass of water

2)      Exercise at least 20min

3)      Take a hot shower

4)      Lay on the spike mat

5)      Drink a glass of red wine

 

 

Beauty rewards

1) Mani-pedi
2) Facial
3) Buy a new pair of jeans
4) Massage
5) Buy a new dress