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