Monique Gladding
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think. eat. move.
day 16
​think.

eat.
meal plan​
tuesday ​ 
  • breakfast:
Strawberry Banana Oatmeal Breakfast Smoothie
day_16__breakfast_-_strawberry_banana_oatmeal_breakfast_smoothie.pdf
File Size: 177 kb
File Type: pdf
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  • lunch:
Chicken noodle stir fry with homemade sauce 
  • dinner:
Turmeric sweet potato, boiled egg and lemon dressing healing bowl (45 minutes)
day_16__dinner_-_turmeric_sweet_potato_egg_and_lemon_dressing.pdf
File Size: 438 kb
File Type: pdf
Download File

move.
workout
tuesday
(An hour block) ​​
  • Cardio: 40 minute low intensity block
  • 15 minute density strength workout
  • 5 ​minute stretch down
Cardio: 40 minute aerobic cardio (If needed start with less and work up towards your 40 minutes, with no less than 20 minutes)
  • eg. cycling, walking, running, hiking, swimming, brisk walking ​or even music on and get dancing.
​​*Remember to monitor heart to make sure your time is effective.
Density workout week 3: 
- 15 minute density strength workout: 
Perform the 8 exercises below, each has specified repetitions, these exercises should be repeated continuously in rounds for 15 minutes.​​​​
Exercises:
​(with weight guide if using)
  1. overhead squat x 8 (medium weight)
  2. leg lowers x 10
  3. twist arch x 14 (7 each)
  4. press up side to side x 10 (5 each)
  5. dead lift to side x 8 (4 each - medium weight)
  6. twist rotate from knees x 8 (4 each - light weight)
  7. side lunge x 8 (4 each - medium weight)
  8. standing overhead pull x 8 (light weight)
*Complete your workout with a general stretch down
Picture
MONIQUE GLADDING
​Certified Health & Nutrition Coach | Auckland


info@moniquegladding.com
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  • Home
  • About Monique
  • Blog
  • My Store
    • FREE 30 day program
    • DIY
    • work with me
  • Contact
  • DIY Login
    • Dietary Habits
    • Physical Health
    • Life Balance
    • Physical Activity
    • Gut health