Documente Academic
Documente Profesional
Documente Cultură
by
TIPS,
SHOPPING LIST
AND HEALTHY
RECIPES
INSIDE
WEEKLY SHOPPING LIST: OUR SKINNYMINT TIPS:
NON STARCHY FRESH VEGETABLES: artichokes, asparagus, bean sprouts, 1 Always start a meal with a glass of water - it will fill you up quicker and
broccoli, cabbages, carrots, coleslaw, cauliflower, celery, cucumber, leeks, prevent you from overeating.
lentils, lemons, lettuce, mushrooms, onions, peppers, radishes, spinach,
zucchinis. 2 Make a few simple swaps at every meal (eg brown rice or pasta instead
of white).
FRESH FRUITS: apples, bananas, berries, grapes, kiwis, melon, oranges,
pears, pineapple.
3 Be diligent with portion control (measure out snacks beforehand instead
of eating from the packet and use smaller plates at meal times).
FRESH HERBS: basil, chives, parsley.
4 Dont drink your calories: sodas wont fill you up, but are packed with
WHOLE GRAINS: brown rice, whole wheat pasta and bread, bulgur, calories.
quinoa, oats, unsweetened shredded wheat, barley.
5 Dont starve yourself: if youre hungry, opt for fruit or nuts.
CANNED: tomato sauce, black beans, vegetables, white tuna.
SEASONING AND CONDIMENTS: extra virgin oil or coconut oil, 10 Reward yourself - remember that everyone needs a treat now and again!
vinegar, mustard, teriyaki sauce.
BANANA
AND OATS
- 60g rolled oats
- 250 mL full-fat milk
- 1 small banana, sliced POACHED EGGS
AND KIWI
movement.
Directions:
3 Depending on the depth of your pan the egg
1 Place the milk, raspberries, banana, natural should reach the 'soft poached' standard in
- 1 slice of whole wheat bread, almonds, and agave nectar in a blender. around 2 minutes
10g of peanut butter 2 Blend until smooth and frothy. When ready remove it and add some pepper
4
- cup of greek yogurt and salt, then serve with the smashed avocado
on toasted bread.
- 1 kiwi
HEALTHY LUNCH & DINNER RECIPES
SALMON AND
CHICKEN AND RICE SALAD
VEGETABLE PASTA - 150g salmon, cooked
- 10g olive oil
- 100g wholemeal pasta
- 90g brown rice, cooked ( cup)
- 10g olive oil
- 60g asparagus, steamed ( cup)
- 1 clove garlic, diced
- 60g peas, steamed ( cup)
- 100g crushed tomatoes
- 100 chicken breast, raw (equiv. 80g cooked)
Repeat 15 to 20 times with each leg. Lower down so your thighs are as parallel to
the floor as possible, with your knees over your
ankles. Press your weight back into your heels.
Repeat it 15 times.
3 HIP-THIGH RAISE
6 BURPEES HOW TO Lie on your back on the floor with your knees bent and
your feet flat on the floor. Brace your core, squeeze
GET A your glutes, and raise your hips so your body forms a
straight line from your shoulders to your knees Pause
5 KNEE UPS
Start by placing the bench horizontally in front of
4 ON YOUR MARKS
you. Place your hands by your side, firmly plant your
Start on all fours, hands under shoulders and
entire right foot on the bench making sure your knees
back flat. Step left foot forward on floor by left
are not more forward than your toes. Straighten your
hand, left knee bent 90 degrees. Extend left
right leg, but ensure than your knee remains
leg behind you, raising it as high as you can,
soft.Make sure that you focus on pushing through the
toes pointed.
heel so that you work your glutes and hamstrings,
rather than pushing through your toes. Reverse this Quickly return left foot to floor by left hand.
pattern back to the floor, starting with your right leg. Repeat 15 to 20 times, then switch sides and
repeat.
Repeat it 15 to 20 times (10 times each leg).
1 MOUNTAIN CLIMBER 2 LEGS LIFTS
Place both hands on the floor slightly wider Lay down with your hands to your sides
than shoulder width. Your body should form a for support.Raise your legs so they are
straight line from your shoulders to your ankles. off the ground, keeping the abdominals
tight. Slowly raise your legs 90 degrees,
Keep your left foot on the floor, bend your right contracting the abdominal muscles.
knee and lift your leg in towards your chest.
Slowly return to starting position. Do
Return to the starting position and repeat with not touch the floor with your feet.
your left leg, 20 times with each leg.
This is one rep. Repeat it 20 times.
6 V-UP 3 PLANK
Start by lying fully on your back with SIMPLE
your legs extended and arms Start by placing your forearms on the floor. Raise your
outstretched behind you on the ground.
In one motion, tighten your abs and sit
PROVEN hips and torso off of the ground and rest on the balls of
your feet, ensuring that your elbows are directly below
up while lifting and keeping your arms
and legs in a straight athletic position.
EXERCISES TO your shoulders.