day 16
​think.

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eat.

meal plan​
tuesday ​ 

• breakfast:

Strawberry Banana Oatmeal Breakfast Smoothie

day_16__breakfast_-_strawberry_banana_oatmeal_breakfast_smoothie.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
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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