Take the 3 day challenge with Celebrity Fitness Trainer, Christine Lusita. Here's her rx for losing weight, gaining muscle & empowering yourself. (3 day free menu)
Here's the 3 day challenge I've been giving my clients & their staff & there has been amazing results from it, so I wanted to share! Get yourself revved up with good energy for the new year! Give it a try and if this menu suits your nutritional needs, PLEASE be sure to let me know & how you feel after the 3 days. This program is designed on how to acclimate yourself into getting started in this lovely new year with establishing some basics for healthy living while incorporating mindfulness into your daily living. This plan is about getting down the basics. It's important to follow the direction of the exercises below & there times.
Note: Space your meals so you are eating every 3 hours, & 1- 8oz. glass of water with every meal
Pushups knee or full!
Cardio- 30 minutes wherever you can incorporate it into your day
Day 1:
breakfast:
1 positive adjective that describes yourself, then 10 pushups (before eating)
1/2 cup steel cut oatmeal or kashi oatmeal
1/4 cup blueberries
1/2 cup skim milk, or 1/4 cup of almond milk
snack: 2 tablespoons of hummus & with 6 baby carrots & raw broccoli (3 sm florets) or 8 slices of cucumbers
lunch:1 minute of plank before eating :
3 slices of thin Boars head roast beef or turkey (make them into rolls) use mustard if desired)
1 slice of sargento provolone
10 baby carrots
1/4 cup organic strawberries
snacks: 1 med naval orange w/ 1 string cheese stick
Dinner: (10 pushups before eating)
4oz lean filet mignon or flank steak) (have your meat dept trim the fat)
1/2 cup salad (mix dark greens & spinach, 2 tbs. lite feta cheese, 2 tbsp candied walnuts, 2 tbsp raspberries & 2 tbsp of your fav dressing)
1 sugar free frozen pop if desired. ( try spacing this out an hour after dinner to see if you really want it)
Day 2:
breakfast:
1 positive adjective that describes yourself, then 10 pushups (before eating)
3 egg whites scrambled with any veggie you like
1-2 turkey sausage links
1 naval orange
snacks: 1/4 cup part skim ricotta
1/4 cup organic raspberries
Lunch: 1 minute of plank before eating :
GNC whey protein. 1 scoop of vanilla , 6-8 oz of skim milk
1 small banana
Snacks: 1/4 cup low fat cottage cheese & 1/4 cup whole food's blueberry flax granola
Dinner: 5oz chicken breast either or grilled or baked. if grilled you can marinate in your favorite low fat sauce for 24 hrs in a ziploc for good flavor. if you bake you can crush up 2 tbsp frosted flakes, (dip the chicken in skim milk, then the frosted flakes in a corning ware & bake chicken for 20 minutes or until meat is white)
1/2 cup roasted cauliflower with 1tbsp of olive oil & garlic
1 sugar free jello with 2 tbsp of lite cool whip ( try spacing this out an hour after dinner to see if you really want it)
Day 3:
breakfast:
1 positive adjective that describes yourself, then 10 pushups (before eating)
Homemade french toast (use 2 slices of low cal wheat bread, in bowl (1 egg white & skim milk with cinnamon & a sprinkle of brown sugar)
1 cup skim milk
1/4 banana
2 tablespoon of syrup
Snack: 1 small apple, 1 tablespoon of peanut butter
Lunch: 1 minute of plank before eating:
4oz of Grilled chicken , tuna or salmon over dark green salad with garbanzo beans & cucumbers, onions, & 2 tbsp of dressing
1 slice of grilled pineapple
Snack: 1/4 cup edamme shelled
1/4 cup of applesauce
Dinner: 3 large scallops, wrap a 1/2 piece of the turkey bacon on each, 1 tbsp olive oil, salt & pepper to taste, garlic, & either out them on a swer on the grill or bake in the oven)
1/2 cup sautéed sugar snap peas using olive oil spray or 1 tbsp of live oil & garlic
8 small slices of frozen banana (put them in a zip loc in the freezer in the morning before work) ( try spacing this out an hour after dinner to see if you really want it)
BEFORE bed EVERY evening. 10 minutes of full body stretching in a quiet place while noticing where your breath is in your body & what your body's sensations are.
GO FOR IT! look forward to hearing from you. If you like this menu, please visit www.zenpenfitness.com for more tips or sign up for online menu planning!
