MOVE MAY WEEK 2 MON TUE WED THU FRI SAT SUN WORKOUT … · ½ cup Coconut yoghurt 2 x Bliss Balls...

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MOVE MAY WEEK 2 MON TUE WED THU FRI SAT SUN WORKOUT Cardio Strength 30 minute power walk Tip: Walk first up in the morning before breakfast for maximum benefit Stretch Cardio Strength 30 minute power walk Tip: Walk first up in the morning before breakfast for maximum benefit Stretch Rest Day BONUS WORKOUT 20 minutes of foam rolling and stretching. Dance off! Head to a local dance cardio class or boogie on down around the house while you do your chores. Arm Attack: (Complete x 3) 1 min shadow boxing jabs 40 sec lateral plank walks 10 walk outs 1 min shadow boxing upper cuts 40 sec commando’s 10 tricep dips 1 min shadow boxing hooks 40 sec high plank hold 10 push ups Mobility Moves (Complete x 3) 30 sec duck walks 10 back extensions 30 sec bear crawl 10 lateral lunges 30 sec crab walks 10 supermans 30 sec cat/cow 10 lunge twists Get outside for a walk, jog, hike or bike ride. Notes SNAP & SHARE @lornajaneactive @ljclarkson #lornajane #activelivingprogram Love this program? Show us!

Transcript of MOVE MAY WEEK 2 MON TUE WED THU FRI SAT SUN WORKOUT … · ½ cup Coconut yoghurt 2 x Bliss Balls...

Page 1: MOVE MAY WEEK 2 MON TUE WED THU FRI SAT SUN WORKOUT … · ½ cup Coconut yoghurt 2 x Bliss Balls Peanut Butter & Cacao Energy Bars Banana Bites TIPS Make enough Buckwheat Pasta Salad

M O V E M A Y W E E K 2

M O N T U E W E D T H U F R I S A T S U N

W O R K O U T Cardio Strength 30 minute power walkTip: Walk first up in the morning before breakfast for maximum benefit

Stretch

Cardio Strength 30 minute power walkTip: Walk first up in the morning before breakfast for maximum benefit

Stretch

Rest Day

B O N U SW O R K O U T

20 minutes of foam rolling and stretching.

Dance off!Head to a local dance cardio class or boogie on down around the house while you do your chores.

Arm Attack:(Complete x 3)1 min shadow boxing jabs40 sec lateral plank walks10 walk outs1 min shadow boxing upper cuts40 sec commando’s10 tricep dips1 min shadow boxing hooks40 sec high plank hold10 push ups

Mobility Moves(Complete x 3)30 sec duck walks10 back extensions30 sec bear crawl 10 lateral lunges30 sec crab walks10 supermans30 sec cat/cow10 lunge twists

Get outside for a walk, jog, hike or bike ride.

NotesS N A P & S H A R E

@lornajaneactive @ljclarkson#lornajane #activelivingprogram

Love this program? Show us!

Page 2: MOVE MAY WEEK 2 MON TUE WED THU FRI SAT SUN WORKOUT … · ½ cup Coconut yoghurt 2 x Bliss Balls Peanut Butter & Cacao Energy Bars Banana Bites TIPS Make enough Buckwheat Pasta Salad

N O U R I S H M A Y W E E K 2

M O N T U E W E D T H U F R I S A T S U N

B R E A K F A S TMini Kale Frittatas Smoothie

1 bananaSmall handful kale1 tsp turmeric1 tsp cinnamon1 tbs maple syrup/honey1 cup almond milk1 cup crushed ice*Why not try some of our other combinations on movenourishbelieve.com?

Matcha Chia Pudding Savoury Breakfast Bowl2 boiled eggsHandful sliced cabbage½ carrot, grated3 cherry tomatoes1 tbs sauerkraut¼ avocado

Easy Yoghurt Breakfast ½ cup Greek yoghurt½ cup your favourite granola½ cup fresh fruit (assorted)

Smoothie1 cup frozen pineappleSmall handful kale5 leaves mint1 tbs chia seeds1 cup coconut water1 cup crushed ice*Why not try some of our other combinations on movenourishbelieve.com?

Choose your own favourite breakfast

L U N C HSalmon Soba Plate with Misonaise

Halloumi & Lentil Salad* Naked Burrito Bowl Choose your own lunch!

Why not try a healthier option from your local cafe?

Veggie wrapwith avocado & sauerkraut Tip: Use last night’s leftover vegetables

Farmers salad½ carrot, roasted½ zucchini, zoodles½ tomato - diced½ cup cooked brown rice1 small handful red cabbage, shredded½ avocadoPalm sized serve protein*or find our recipe on Movenourishbelieve.com

Tea Smoked Salmon Cold Rolls

D I N N E RHalloumi & Lentil Salad* Naked Burrito Bowl It’s hump day! Choose your

own favourite dinnerEasy DinnerPalm sized serve protein2 cups green salad½ cup sweet potato cooked to your liking1 tbs sauerkraut

Fast Food Friday:GF Mushroom Burger

Your choice! Why not try a new recipe from Movenourishbelieve.com

Roast Vegetable Tartlet

S N A C K SM O R N I N G T E A ,A F T E R N O O N T E A & E V E N I N G O P T I O N S

Mini Kale Frittatas

Pre-cut vegetable sticks with hummus

Mini Kale Frittatas

Peanut Butter & Cacao Energy Bars

2 x Bliss Balls

Rice Cake Toppers

Matcha Chia Pudding

Pre-cut vegetable sticks with guacamole

Rice Cake Toppers

Afternoon Avo Delight

Easy Yoghurt Cup½ cup Greek yoghurt½ cup your favourite granola½ cup fresh fruit (assorted)

2 x Bliss Balls

Peanut Butter & Cacao Energy Bars

Banana Bites

T I P SMake enough Halloumi & Lentil Salad* for tomorrow’s lunch.

Make tomorrow morning’s Matcha Chia Pudding. Don’t forget the next day’s snack as well!

Make enough Naked Burrito Bowl for tomorrow’s lunch. Tip: Try adding your choice of protein to give you a long sustaining lunch.

Market Day! Use today to shop for next week’s meal plan, or cook your snacks in advance!

NotesRemember to drink 2-3L of water every day!

S N A P & S H A R E

@lornajaneactive @ljclarkson#lornajane #activelivingprogram

Love this program? Show us!

Page 3: MOVE MAY WEEK 2 MON TUE WED THU FRI SAT SUN WORKOUT … · ½ cup Coconut yoghurt 2 x Bliss Balls Peanut Butter & Cacao Energy Bars Banana Bites TIPS Make enough Buckwheat Pasta Salad

N O U R I S H M A Y W E E K 2 : V E G E T A R I A N / V E G A N / D F O P T I O N

M O N T U E W E D T H U F R I S A T S U N

B R E A K F A S TEasy Yoghurt Breakfast ½ cup Coconut yoghurt½ cup your favourite granola½ cup fresh fruit (assorted)

Smoothie1 bananaSmall handful kale1 tsp turmeric1 tsp cinnamon1 tbs maple syrup/honey1 cup almond milk1 cup crushed ice*Why not try some of our other combinations on movenourishbelieve.com?

Matcha Chia Pudding Savoury Breakfast Bowl100 grams cooked buckwheatHandful spinach/kale½ carrot, grated3 cherry tomatoes1 tbs sauerkraut¼ avocado

Smoothie1 cup frozen pineappleSmall handful kale5 leaves mint1 tbs chia seeds1 cup coconut water1 cup crushed ice*Why not try some of our other combinations on movenourishbelieve.com?

Apple Crumble Porridge Choose your own favourite breakfast

L U N C HVegan Chilli Con Carne Buckwheat Pasta Salad Naked Burrito Bowl Choose your own lunch!

Why not try a healthier option from your local cafe?

Veggie wrapwith avocado & sauerkraut Tip: Use last night’s leftover vegetables

Farmers salad½ carrot, roasted½ zucchini, zoodles½ tomato - diced½ cup cooked brown rice1 small handful red cabbage, shredded½ avocadoPalm sized serve protein*or find our recipe on Movenourishbelieve.com

Roasted salad½ sweet potato, roasted½ zucchini, roasted½ carrot, roasted½ capsicum, roasted1 small handful spinach½ avocadoPalm sized serve protein*or find our recipe on Movenourishbelieve.com

D I N N E RBuckwheat Pasta Salad Naked Burrito Bowl It’s hump day! Choose your own

favourite dinnerEasy DinnerPalm sized serve protein2 cups green salad½ cup sweet potato cooked to your liking1 tbs sauerkraut

Fast Food Friday:GF Mushroom Burger

Your choice! Why not try a new recipe from Movenourishbelieve.com

Roast Vegetable Tartlet

S N A C K SM O R N I N G T E A ,A F T E R N O O N T E A & E V E N I N G O P T I O N S

Sweet Filled Date

Pre-cut vegetable sticks with hummus

Easy Yoghurt Cup½ cup Coconut yoghurt½ cup your favourite granola½ cup fresh fruit (assorted)

Peanut Butter & Cacao Energy Bars

2 x Bliss Balls

Rice Cake Toppers

Matcha Chia Pudding

Pre-cut vegetable sticks with guacamole

Rice Cake Toppers

Sweet Filled Date

Easy Yoghurt Cup½ cup Coconut yoghurt½ cup your favourite granola½ cup fresh fruit (assorted)

2 x Bliss Balls

Peanut Butter & Cacao Energy Bars

Banana Bites

T I P SMake enough Buckwheat Pasta Salad for tomorrow’s lunch.

Make tomorrow morning’s Matcha Chia Pudding. Don’t forget the next day’s snack as well!

Make enough Naked Burrito Bowl for tomorrow’s lunch. *Try adding your choice of protein to give you a long sustaining lunch.

Don’t forget to cook your grains for tomorrow’s breakfast bowl Tip: You can cook bulk portions over the weekend and freeze for the week ahead

Market Day! Use today to shop for next week’s meal plan, or cook your snacks in advance!

NotesRemember to drink 2-3L of water every day!

S N A P & S H A R E

@lornajaneactive @ljclarkson#lornajane #activelivingprogram

Love this program? Show us!

Page 4: MOVE MAY WEEK 2 MON TUE WED THU FRI SAT SUN WORKOUT … · ½ cup Coconut yoghurt 2 x Bliss Balls Peanut Butter & Cacao Energy Bars Banana Bites TIPS Make enough Buckwheat Pasta Salad

B E L I E V E M A Y W E E K 2

M O N T U E W E D T H U F R I S A T S U N

S T A R TT H E D A Y

8 minute Meditation

8 minute Meditation

8 minute Meditation

8 minute Meditation

8 minute Meditation

8 minute Meditation

8 minute Meditation

W E E K L Y F O C U S

Set yourself up for success!

W H Y We all want to be successful but can be really great at limiting or even sabotaging ourselves, sometimes without even realising it. We can form habits that stand in the way of us performing at our best. It’s totally normal, as being successful means that we need to push ourselves out of our comfort zone. And our little ‘safe place’ habits want to keep us comfortable – boring! To be successful we need to create opportunities to recognise and break these habits. It may be a bit uncomfortable at first, but it gets easier and easier. And watch your confidence and self-belief grow as you challenge yourself and overcome these hurdles!

S U G G E S T I O N S / I D E A S

Set your alarm 10 minutes earlier than usual and use this time to plan your day over a cup of tea. Start your week on the front foot.

Quit procrastinating and hit your least favourite tasks head on and with 100% effort. You’ll feel amazing and be able to achieve so much more in your day.

Don’t be afraid to ask for help. If you don’t know how to do something or it’s not working how you would expect, ask someone for their help or advice. Learning new things or getting a different perspective might be just what you need to move forward.

No excuses!Make today an excuse free zone. Own the day and take control.Made a mistake? That’s okay, admit to it and learn for next time.You’ll be surprised how good it feels and what you learn.

Back yourself. You’ll only achieve your goals if you take a chance and back yourself. What’s the worst that could happen?

Look at your goals and see what’s stopping you achieving them… and make some positive changes! Doing the same things will only get the same results.Do you need to learn a new skill, change your approach or plan your time better?

Don’t beat yourself up. No one reaches their goals first time every time.It’s not pleasant but failure is where you learn the most valuable lessons. If it’s too easy, you’re not aiming high enough.Reflect on your learnings and how to move forward rather than investing time into worrying over things that don’t help you.

NotesS N A P & S H A R E

@lornajaneactive @ljclarkson#lornajane #activelivingprogram

Love this program? Show us!