Monique Gladding
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think. eat. move.
day 19
​think.

eat.
meal plan​
friday ​ 
  • breakfast:
Coconut or regular yoghurt with a handful of muesli, nut, and seeds + fresh or frozen fruit.
  • lunch:
Healthy Bolognese, serve with either spaghetti of choice, rice cakes/or quality crispbread (corn, buckwheat, or quinoa) or on its own with some greens
  • dinner:
Spicy chicken sweet potato skins
*Top tip: If you're looking to save time at dinner, pre-bake your sweet potato (kumara) ahead of dinner time.
(1 hour with pre-bake)
day_19_dinner_spicy_chicken_sweet_potato_skins.pdf
File Size: 550 kb
File Type: pdf
Download File

Preparation info for week 4
  • Your meal plan overview: week 4
meal_plan_overview__week_4.pdf
File Size: 27634 kb
File Type: pdf
Download File

  • Your shopping list: week 4
fresh_shoppng_list__week_4.pdf
File Size: 253 kb
File Type: pdf
Download File

move.
workout
friday
(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


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  • Home
  • About Monique
  • Blog
  • My Store
    • FREE 30 day program
    • @one natural body care
    • DIY
    • work with me
  • Contact
  • DIY Login
    • Dietary Habits
    • Physical Health
    • Life Balance
    • Physical Activity
    • Gut health