Monique Gladding
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think. eat. move.
day 9
​think.

eat.
meal plan​
tuesday ​ 
  • breakfast:
Turmeric breakfast smoothie ​
day_9__breakfast_-_turmeric_sunshine_smoothie.pdf
File Size: 162 kb
File Type: pdf
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  • lunch:
Chicken and veggie buddha bowl
  • dinner:
Edamame spagetti with garlic prawns (35 minutes)
day_9_edamame_spaghetti_garlic_prawns.pdf
File Size: 372 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 2: 
- 15 minute density strength workout: 
Perform the 9 exercises below, each has specified repetitions, these exercises should be repeated continuously in rounds for 15 minutes.​​​​
Exercises:
​(with weight guide if 
using)
  1. goblet squat to reach x 8 (medium weight)
  2. crunch twist x 14 (7 each)
  3. star arch x 15
  4. face down I/W’s x 15
  5. yoga press up from knees x 10
  6. object swing x 8 (medium weight)
  7. alternate twist rotate over opposite foot x 8 (4 each - medium/light weight)
  8. reverse Lunge x 8 (4 each - medium weight)
  9. shrug and 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