Day 1 – 7
#1 – Good Morning Yoga Sequence
Detailed workout at: http://www.mindbodygreen.com/0-3761/Good-Morning-Yoga-Sequence.html
#2 – Body cleanse day 1
– Hot water and lemon every morning, then breakfast
– For seven days avoid: Added sugar, processed food, alcohol, wheat/gluten, dairy, peanut products, fruit Juices, soy and soya sauce, corn
#3 – 10 minute brisk walk daily
Day 8 – 14
#1 – Daily Meditation – even if it’s just for five minutes
I love this beginner’s guide from Whole Living magazine: http://www.wholeliving.com/133880/how-start-meditation-practice?czone=wellness/action-change/week-2-purify¢er=136747&gallery=136292&slide=81379
#2 – Body Cleanse Day 8 – 14
• 8 glasses of water a day
• We will be reintroducing foods this week – do it slowly. Pay close attention to how you feel right after eating it and hours later. “Some common symptoms associated with wheat and gluten sensitivity include pain and bloating, diarrhea, even headache,” says naturopathic physician Brooke Kalanick (Whole Living 2011 Plan). If you feel great without wheat products, or any of the other restricted foods, feel free to keep them out for the duration of our 21-day cleanse – or for as long as you’d like.
• Day 8 + slowly reintroduce gluten
• Day 11 + slowly reintroduce dairy
• Day 13 + slowly reintroduce soy
• Day 14 + slowly reintroduce coffee (yipee!), eggs, peanuts & corn
#3 – Workouts
• Day 8 – 20 min. strength training (anything that provides resistance for your muscles ie/. sit-ups, push-ups, small weights, yoga, etc.)
• Day 9 – 20 min. cardio. (anything that gets your heart-rate up ie/. treadmill, Zumba, dancing in your living room, vacuuming at break-neck speeds, etc.)
• Day 10 – 20 min. cardio.
• Day 11 – TRY SOMETHING NEW AND FUN – I’m taking Journey for a swim!
• Day 12 – 20 min. strength
• Day 13 – 20 min. cardio.
• Day 14 – 20 min. cardio.
Day 15 – 21
#1 – Daily Meditation OR Yoga – alternate, 10 – 20 mins per day
Yoga (15 minutes): This is a cool ocean-side yoga routine for all levels. I like watching the waves in the background (and pretending I’m in the Caribbean!) http://www.youtube.com/watch?v=53HtuY6bYmo
Breathing meditation (9 minutes): This is great for stress relief – it does a good job of explaining why our bodies need to relax in this way – http://www.youtube.com/watch?v=7wFX9Wn70eM
#2 – Body Cleanse Day 15 – 21
• 8 glasses of water a day
• We can eat again – yeah! I’m going to keep having smoothies – Journey & Logan love them too. This is a GREAT smoothie guide http://www.superskinnyme.com/smoothie-recipes.html :
What to skip for Week 3:
– Added sugar
– Processed foods/beverages
– Alcohol
– Fruit juices
#3 – Getting funky with fitness
Day 15 – Whole Living Workout: http://www.wholeliving.com/136312/action-plan-cardio-moves/@center/136747/whole-living-action-plan-28-day-challenge#41555 . I love this Whole Living workout – it’s pretty intense, but it’s really short (5 – 10 minutes – I do it a few times), you don’t need any equipment and you can do it in your living room
• Day 16 – Snowball fight
• Day 17 – Whole Living Workout
• Day 18 – Snow angels in every yard on the block, jogging in between (Don’t call an Ambulance if you see me laying down in your yard).
• Day 19 – Whole Living Workout
• Day 20 – Skiing with Logan (he actually asked us to go with him some time – it doesn’t get much better than that as parents of a 15-year-old!)
• Day 21 – Whole Living Workout