Fitness: Burpees, jumping jacks, shadow boxing (Day 19)

Day 19: Workout

It’s Saturday – the last day before rest day – so let’s earn it. If you’ve got some young kids running around the house then feel free to include them in this so they actually have fun with you rather than just think Mommy is acting weird.


This is going to be all out aerobic workout for as long as you can handle. The good news is the walk afterwards is optional. I want you to workout hard enough that the couch – or the floor – is calling to you. We’re getting closer to the end here and it’s time to up your game.


Start off with cranking some of your favourite music, then progress through this workout, choosing the number of repetitions that seem appropriate for your fitness level (remember to push!):



1. Jumping jacks: Get as full a range of motion as possible

2. Shadow box: Boxing into thin air basically…maybe close the blinds

3. Run up and down the stairs: Wear shoes to avoid slipping, opt for outdoors if you like

4. Inchworm exercise: Walking on your hands and feet across the room, head facing down

5. Jog in place: Aim for at least two minutes if you can

6. Russian twist: Lie on your back with knees bent rotating them to either side of the torso (shown below)

7. Burpees: Don’t feel bad if you can only do a few – they’re brutally hard (see main image)


Repeat the above as many times as you can. Note that it’s fine to rest between circuits; even for an hour or more. The idea is to make the most of tomorrow’s rest day.

What to eat: Day 19

Breakfast: Mint Chocolate Smoothie - Serves 1
Ingredients:
½ serving whey protein isolate (chocolate)
½ cup water
½ cup organic pressed cottage cheese
2–3 drops mint extract
1 tablespoon chopped,fresh mint (optional)
1 tablespoon slivered almonds
½ small banana, fresh or frozen, chopped
2–3 ice cubes

Directions:
1. Place all ingredients in a blender and blend at high speed until smooth and creamy.
2. Add extra water if desired.

Calories 289 | Protein 28 g | Fat 11 g | Carbohydrates 20 g | Fibre 4 g

Snack: 7 walnuts with a piece of fruit or ½ cup (250 g) berries or 1 serving low-fat Swiss cheese

Lunch: Grilled Mediterranean Salad - Serves 4
Ingredients:
1 small eggplant, cut into ¼-inch-thick rounds
2 medium zucchini, cut into ¼-inch-thick rounds
1 fennel bulb, trimmed and cut into 8 wedges
1 red onion, peeled and sliced into ¼-inch-thick slices (rings kept intact)
1 lemon, sliced
4 tablespoons goat feta, crumbled
8 Kalamata olives, pitted and halved
Pepper to taste
4 servings of protein

Directions:
1. Slightly salt and then press the eggplant prior to cooking and cut out the excess seeds.
2. Prepare a grill and lightly oil the grill rack.
3. Cook the eggplant, zucchini, fennel, onion and lemon slices, in batches if necessary, until browned and tender. (The fennel will take 4 to 5 minutes per side; the eggplant, zucchini and onion 2 to 3 minutes per side; and the lemon 1 to 2 minutes per side.)
4. Transfer the vegetables to a large, shallow serving dish.
5. Toss gently with the dressing. Garnish the salad with feta, olives and a grinding of pepper.
6. Top with chosen protein source and enjoy.

Dressing:
2 plum tomatoes, seeded and coarsely chopped
3 tablespoons lemon juice
3 tablespoons reduced-sodium chicken broth
2 tablespoons extra-virgin olive oil
1 tablespoon oregano, fresh or dried
Salt and pepper to taste

Directions:
1. Combine the tomatoes, lemon juice, broth, olive oil, and oregano in a blender or food processor; blend or process until smooth.
2. Season with salt and pepper.

Calories 300 | Protein 28 g | Fat 16 g | Carbohydrates 16 g | Fibre 4 g

Snack: 2 large tomato slices, topped with 1 ½ ounces (45 g) Nu Tofu non-fat cheddar cheese alternative and ¼ avocado

Dinner: Feta Cheese Meatballs with Grilled Vegetables - Serves 4
Ingredients:
1 pound ground lamb or beef (organic, grass-fed)
4 tablespoons goat feta cheese, crumbled
½ cup green or black olives, pitted, chopped
½ cup chopped parsley
2 tablespoons finely chopped onion
2 whole eggs
1 teaspoon Italian seasoning
4-6 cups vegetables (e.g., asparagus, zucchini and eggplant).

Directions:
1. Using your hands, gently combine the lamb, feta, olives, parsley, onion, eggs and Italian seasoning in a large bowl.
2. Form 20 meatballs (golf-ball sized) and place on a baking sheet. Put oven rack at the highest point and place the baking sheet in the oven on broil.
3. When brown (after approximately 3 to 6 minutes), flip the meatballs and continue to broil the other side until done.
4. Serve with an assortment of vegetables, either grilled on the barbecue or stir-fried using a non-stick frying pan, seasoned as desired.

Calories 304 | Protein 31 g | Fat 12 g | Carbohydrates 15 g | Fibre 3 g

Copyright Dr. Natasha Turner ND. The Carb Sensitivity Program. carbsensitivity.com

Click here for Day 20.