THE CHALLENGE IS ON!

Hi Friend, I'm proud of you for doing this. Here's your week1 workout.

**Make sure to Check-In each time you workout!**

"The Gentle Calming Simple Flow"

BOOKMARK THIS PAGE so you can refer to it all week.

*Precautions: Don't push into any sharp pain. Breathe calmly throughout. Don't ever hold your breath. Stop if ever feeling dizzy, faint, or nauseous.

Why do this?  This helps calm your nervous system and creates lymphatic flow. It helps to reduce pain, lower cortisol, and turn ON your muscle cells making it easier to do exercises. This is necessary before doing any strenuous exercise. It will help you move to the next level.

INSTRUCTIONS:

  1. Do your "Half Ninja Hip Thrust" first as warmup (the move I showed you yesterday).
  2. Watch video to do the Gentle Calming Flow movement series. Do this everyday this week. (Bookmark this page).
  3. After you're done with the Gentle Flow, learn how to prepare the first of the 5 Foods That Heals The Gut & Boosts Metabolism. See below.
  4. Check-In below so I know you completed today's activity. (I track and log your attendance :)

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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