Monique Gladding
  • 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
think. eat. move.
day 2
​think.

eat.
meal plan​
tuesday ​ 
  • breakfast:
Strawberry Banana Oatmeal Breakfast Smoothie
day_2__breakfast_-_strawberry_banana_oatmeal_breakfast_smoothie.pdf
File Size: 177 kb
File Type: pdf
Download File

  • lunch:
Chicken noodle stir fry with homemade sauce (meal prepped from last night)
  • dinner:
Turmeric sweet potato, boiled egg and lemon dressing healing bowl (45 minutes)
day_2__dinner_-_turmeric_sweet_potato_egg_and_lemon_dressing.pdf
File Size: 232 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 general 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!
Note Just make sure to keep heart rate at 70-80% of max heart rate for duration (use pdf below for quick reference sheet to gauge your optimum heart rate zone.)
heart-rate-chart.pdf
File Size: 246 kb
File Type: pdf
Download File

Density workout week 1: 
Note: Check out video below 'Density Circuit explained' as I walk you through todays strength workout. This video also covers the basic principles and techniques behind all density circuits within this program. 
Below: Todays workout 
- 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 is using)
  1. ​​goblet Squat x 8 (medium/heavy weight)
  2. crunchie x 15
  3. push ups x 10
  4. dead lift x 8 (heavy weight)
  5. standing twist x 8 (4 each - light/medium weight)
  6. back arch x 15
  7. front Lunge x 8 (medium/heavy weight)
  8. standing pulls x 8 (light/medium weight)
*Complete your workout with a general stretch down
Tip! 
​Easy way to check your heart rate.

Count how many beats (your pulse) in 10 seconds and multiply by 6 for you actual beats per minute. Then use downloadable pdf to check range.
Picture
MONIQUE GLADDING
​Certified Health & Nutrition Coach | Auckland


info@moniquegladding.com
Home

About

​Contact
Blog

30 Day​

​DIY Login
Copyright ©2019 Monique Gladding, All Rights Reserved.​
Website designed by Curator
  • 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