DAY FOURTEEN


MEAL PLAN.

BREAKFAST.

Smoothie (vegan) mix two cups of frozen strawberries with one banana, a tablespoon of agave nectar for sweetener and a handful of frozen blueberries. To get a dose of iron, add a cup of spinach. 

LUNCH.

Tin of sardines on one slice of wholemeal toast. With bagged salad and cherry tomatoes.

DINNER

3-Bean Vegan Chilli: Mix 1 can of cannellini beans, 1 can of chickpeas, 1 can of kidney beans, and 1 can of diced tomatoes in a bowl. Add diced onion, carrots, and some olive oil and simmer this mixture for 2 minutes. Add in 2 cups of water, a clove of crushed garlic, and a handful of chopped pine nuts. Cook this for about 3 more minutes, add salt and pepper to taste, and enjoy!

SNACKS

100g raspberries and an apple

EXERCISE.

This series of exercises should be completed 4 times in a week every other day, do each circuit three times in total, seeking to do as many exercises as the time allows.

Strength: Push-ups for 30 seconds. Preferably on your toes but moving to your bent knees if need be.

Cardio: Star Jumps (Jumping jacks) for 30 seconds.

Recovery: March (1 minute).

Strength: Squats for 30 seconds. With feet hip-width apart, arms straight out in front of you and spine straight, bend legs as if sitting down.

Keep knees in line with ankles as you squat. Return to standing.

Cardio: Star Jumps (Jumping jacks) for 30 seconds. Recovery: Gentle marching for 1 minute.

Strength: Alternating split-stance bent-over rows for 30 seconds. With a dumbbell in each hand, step left foot forward, bending both legs slightly. Lean forward from waist, abs tight and spine straight, palms facing in. Bend right arm, bringing dumbbell to waist. Lower and repeat on left side, alternating arms. After 15 seconds, switch legs so right foot is forward.

Cardio: Star Jumps (Jumping jacks) for 30 seconds. Recovery: March for 1 minute.

Do circuit three times, then cool down and stretch.