It’s Week 4, you must be feeling really proud of yourself by now, well done to you for sticking to it and giving your body what it deserves.<\/p>\n
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- This week you will receive a new email and video every day: please look out for these and log into your account to access your daily teachings.<\/li>\n
- Your abs exercise has increased in intensity this week please see below.<\/li>\n
- Exercise this week as is now adding \u00a01 Yoga and doing 1 Resistance\u00a0<\/li>\n
- You can eat more this week see below!<\/li>\n
- You have weekly shopping list<\/a> with recipes<\/a> are in your member’s area<\/li>\n
- It’s your weigh in day today!<\/li>\n<\/ul>\n
The video today is an introduction to Week 4
CLICK HERE TO WATCH YOUR VIDEO<\/a><\/p>\nWeek 4<\/h1>\n
Mindset<\/strong> \u2013 visualise every day
Exercise<\/strong>
2-3 cardio workouts a week
– can be cycling, swimming, fast walking, jogging,
gym cardio machines (treadmill, rower, stepper, cross trainer) 30 – 45mins<\/strong><\/p>\n1 Resistance<\/strong>
1 Yoga<\/strong>
Abdominals \u2013 every day<\/strong>
60 Reverse curls
16 Supermans
16 Lean back and twist
15 Bridge
80 Pullins
<\/b><\/p>\nWeek 4 Eating<\/h1>\n
Same as above, plus you may now also add…
One tablespoon a day of either Xylitol, Stevia, honey, maple syrup, yacon, date sugar, coconut sugar, agave nectar. These are natural sweeteners. Never use artificial sweeteners.
Plus one fistful of buckwheat, polenta, coconut flour or rice flour a week (yummy for making pancakes and baking).<\/p>\nIdeas for food today (recipes on your members page, CLICK HERE<\/a>)<\/strong><\/p>\n
[\/et_pb_text][\/et_pb_column_inner][\/et_pb_row_inner][et_pb_row_inner _builder_version=”3.0.47″][et_pb_column_inner type=”4_4″ _builder_version=”3.0.47″ parallax__hover=”off” parallax_method__hover=”on” parallax=”off” parallax_method=”on”][et_pb_text admin_label=”Breakfast” _builder_version=”3.0.74″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”]<\/p>\n
Breakfast<\/h2>\n
Yogurt and fruit with milled flaxseeds (See recipe<\/a>)
\n![\"Fruit-Yogurt-and-flaxseeds\"](\"http:\/\/www.thebodyrescueplan.com\/members\/wp-content\/uploads\/2014\/12\/Fruit-Yogurt-and-flaxseeds.jpg\")
[\/et_pb_text][et_pb_text admin_label=”Snack” _builder_version=”3.0.74″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”]<\/p>\nSnack<\/h2>\n
Chocolate nak’d bar[\/et_pb_text][et_pb_text admin_label=”Lunch” _builder_version=”3.0.74″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”]<\/p>\n
Lunch<\/h2>\n
Jacket Potato and Salad (See recipe<\/a>)
\n![\"jacket-potato-and-salad\"](\"http:\/\/www.thebodyrescueplan.com\/members\/wp-content\/uploads\/2015\/01\/jacket-potato-and-salad.jpeg\")
[\/et_pb_text][et_pb_text admin_label=”Snack” _builder_version=”3.0.74″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”]<\/p>\nSnack<\/h2>\n
- It’s your weigh in day today!<\/li>\n<\/ul>\n
![\"celariac-chips\"](\"http:\/\/www.thebodyrescueplan.com\/members\/wp-content\/uploads\/2015\/01\/celariac-chips.png\")
[\/et_pb_text][et_pb_text admin_label=”Supper” _builder_version=”3.0.74″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”]<\/p>\n![\"lentil-curry\"](\"http:\/\/www.thebodyrescueplan.com\/members\/wp-content\/uploads\/2015\/01\/lentil-curry.jpeg\")
[\/et_pb_text][\/et_pb_column_inner][\/et_pb_row_inner][\/et_pb_column][et_pb_column type=”1_4″ _builder_version=”3.0.47″ parallax__hover=”off” parallax_method__hover=”on” parallax=”off” parallax_method=”on”][et_pb_sidebar orientation=”right” area=”sidebar-1″ admin_label=”Sidebar” _builder_version=”3.0.74″][\/et_pb_sidebar][\/et_pb_column][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"