Monique Gladding
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think. eat. move.
day 5
​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 (meal prepped from last night)
  • dinner:
Spicy chicken sweet potato skins
*Top tip: Save time at dinner, pre-bake your sweet potato (kumara) ahead of dinner time.
​(1 hour with 
pre-bake)
day_5_dinner_spicy_chicken_sweet_potato_skins.pdf
File Size: 249 kb
File Type: pdf
Download File


Preparation info for week 2
  • Your meal plan overview: week 2
meal_plan_overview__week_2.pdf
File Size: 27634 kb
File Type: pdf
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  • Your shopping list: week 2
fresh_shopping_list__week_2.pdf
File Size: 6528 kb
File Type: pdf
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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.
Note Make sure to keep heart rate at 70-80% of max heart rate (use pdf below for quick reference sheet to gauge your optimum heart rate zone.)
heart-rate-chart_copy.pdf
File Size: 246 kb
File Type: pdf
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Density workout week 1: 
- 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
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