THE CHALLENGE IS ON!

WEEK1:  Day2 Muscles

"Make Yourself Magnificent With This All Standing Workout That's Less Than 12min & Perfectly Formulated"

  Why do this?... You must squeeze out toxins daily in order to rid fat -- (and avoid chronic disease if you want to get technical).  

Advanced Version (For Blue or Red):  Go slower with more intentional squeezes and/or use heavier dumbbells. 

*Precautions: Use a chair if need be. Stop if ever feeling dizzy, faint, or nauseous.

INSTRUCTIONS:  

  1. Do your "Half Ninja Hip Thrust" (from yesterday) first. That will always be your first exercise of the day. Then do this quick All Standing Workout video with me. Just hit play and follow along with me. This workout is designed to squeeze out toxins and awaken your mitochondria for metabolic boost.  If you have any balance issues, you can do in a chair or use the wall for support. See what i mean by watching the video below.  Make it your own. Stop and rest if needed. There's no right or wrong here.  Just making the attempt wins the prize!
  2. Download Your Workout Calendar here
  3. After you're done with the workout, learn how to prepare the first of the 5 Foods That Heals The Gut & Boosts Metabolism. See below.
  4. Check-In below by adding a comment so I know you completed today's activity. (I do track and log your attendance :)

Modifications available.

Food 1 (for all groups)

This simple everyday food, when prepared and consumed the way I show you, transforms into a miraculous compound that passes through the gut (without being digested) and fuels the microbiome (the microorganisms in your gut and intestines).  Important for gut healing.

 They in turn ferment the fuel into something called "butyrate". 

 Butyrate is a fatty acid that does 3 MAGICAL things: 

  1.  Lowers inflammation 
  2.  Reduces insulin resistance (listen up diabetics, pre-diabetics and those with energy crash midday) 
  3.  Tells body to burn fat as fuel instead of glucose 

 And what does all this mean for you?It means... 

  •  Less bloating 
  •  Slimmer waist 
  •  More energy 

 AND, no more 

  •  diabetes 
  •  fatigue 
  •  joint pain 

Watch video.

Recipe


Potato Salad with Green Beans and Asparagus

This potato salad with green beans and asparagus features small red potatoes tossed with green beans, asparagus, walnuts and a bold dijon vinaigrette.  A great dish that goes with almost anything.

  • Prep Time: 15 mins
  • Cook Time: 15 mins
  • Total Time: 30 minutes
  • Yield: 4 to 6 1x
  • Category: Salad

Ingredients

  • 1 pound of refrigerated "butyrated" potatoes – I used about 15 small new potatoes.
  • 1 pound of green beans
  • 1 bunch of asparagus
  • 2 Tbs minced red onion
  • 2 Tbs minced parsley
  • 1 large handful of walnuts
  • 4 Tbs olive oil
  • 2 Tbs red wine vinegar
  • 1 tsp dijon mustard
  • 1 large clove of garlic – put through a garlic press
  • 8 twists of black pepper

Instructions

  1. Slice refrigerated potatoes in half or quarters (depending on size)
  2. Trim green bean ends and cut green beans in half.
  3. Snap off tough ends of asparagus and then slice asparagus into an equal size as the green bean pieces.
  4. Boil a pot of water.  Add both the green beans and asparagus to the boiling water. Cook for 4 to 5 minutes. Remove from hot water and set aside.
  5. Prepare vinaigrette by whisking together olive oil, red wine vinegar, dijon mustard, minced garlic and black pepper.
  6. Mince red onion and set aside.
  7. Mince the parsley and set aside.
  8. Add potatoes to a bowl, add half the vinaigrette and toss to coat the potatoes.
  9. Add green beans, asparagus, red onion, parsley and walnuts to potatoes. Toss with the remaining vinaigrette and serve.

Nutrition

  • Serving Size: 1
  • Calories: 286
  • Sugar: 5 g
  • Sodium: 10 mg
  • Fat: 19 g
  • Saturated Fat: 2 g
  • Carbohydrates: 26 g
  • Fiber: 7 g
  • Protein: 7 g
  • Butyrate:  Tons! (if using 24-hr refrigerated potatoes):

Partial Credits go to Green Valley Ranch

Check-In for today's session below by telling me what you liked MOST about today's session, and if the workout was easy, medium or hard for you. There's no judgement. We all have different starting points.  If this was too easy for you, let me know and I'll send you the harder version. The more you tell me, the more I can help you.  Leave comment below. Great job!

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