It’s Week 12, you’ve completed the second two week detox and so you can have an even greater variety of foods this week. You have done so well to reach this stage of the programme – well done!.<\/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; please see below.<\/li>\n
- Your exercise also includes Resistance 2, Interval Training 2 , and 1 Yoga – and you should do your cardio today, please.<\/li>\n
- You have weekly shopping lists with recipes in your member’s area. CLICK HERE<\/a><\/li>\n
- It’s your weigh in day today! Are your clothes fitting more comfortably now?<\/li>\n<\/ul>\n
Your video today is an introduction to Week 12.<\/p>\n
CLICK HERE<\/a> TO WATCH YOUR INTRODUCTORY VIDEO.<\/p>\n
Week 12<\/h1>\n
Mindset<\/strong> – visualise – every day<\/p>\n
Exercise<\/strong>
3 cardio workouts this week – can be cycling, swimming, fast walking, jogging, gym cardio machines (treadmill, rower, stepper, cross trainer) 30-45 mins
1 Interval training
1 Yoga
1 abdominals every day
70 seconds Extended plank
80 Superman pull ins
20 Extended plank knee to opposite knee
90 Scissor sit up
20 Lean backs
80 Heel taps
2 Resistance training once a week<\/p>\n<\/p>\n
Quick Glance Fitness videos<\/h1>\n
Tuesday is interval 2, Wednesday is Yoga, Thursday is resistance 2.<\/p>\n
<\/p>\n
Week 12 Eating<\/h1>\n
Same as Week 6.<\/p>\n
Ideas for food today (recipes on your members page, CLICK HERE<\/a>)<\/strong><\/p>\n
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Breakfast<\/h2>\n
Banana and Berry Smoothie (See recipe<\/a>)
\n![\"banana-and-berry-smoothie\"](\"http:\/\/www.thebodyrescueplan.com\/members\/wp-content\/uploads\/2015\/01\/banana-and-berry-smoothie-199x300.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
Kale Crisps(See recipe<\/a>)
\n![\"kale-crisps\"](\"http:\/\/www.thebodyrescueplan.com\/members\/wp-content\/uploads\/2015\/01\/kale-crisps.png\")
[\/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>\nLunch<\/h2>\n
Spicy Mackerel with Green Salad (See recipe<\/a>)[\/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>\n
Snack<\/h2>\n
- It’s your weigh in day today! Are your clothes fitting more comfortably now?<\/li>\n<\/ul>\n
![\"chocolate-smoothie\"](\"http:\/\/www.thebodyrescueplan.com\/members\/wp-content\/uploads\/2015\/02\/chocolate-smoothie-300x225.jpeg\")
[\/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![\"stuffed-butternut-squash\"](\"http:\/\/www.thebodyrescueplan.com\/members\/wp-content\/uploads\/2015\/01\/stuffed-butternut-squash-300x199.jpeg\")
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