Tone legs and cool down with a tart smoothie (Day 9)

After yesterday's hike we've got a few more exercises to get your legs toned up and strong
Tone legs and cool down with a tart smoothie (Day 9)


Workout: Day 9

Today we do some resistance training for your legs using your exercise ball. After yesterday’s hill climbing you’re not going to feel like doing this, but it’s time to really work those muscles. Don’t fret however, you’re about to use completely different types of muscle fibres so it won’t be overtraining your system.

1. Place the fit ball against the wall and put your low back against the ball. Do a steady squat movement downwards so that the ball rolls up your back. Keep a slight inward curve to your low back the whole way through. If this is too easy, do it on one leg and alternate. Do at least three sets of 10, and more if you can.

2. Place the ball on the floor and lean over top of it so your hips are on the highest point. Toes are on the floor and hands are stretched out in front of you also touching the floor. Keep your hands on the floor and concentrate on raising your legs off the floor until your body becomes a straight line, and then lower your feet back down again. Do as many times as you feel comfortable. If you begin to feel light headed or strained stop.

3. Finish by standing on the stairs with just one foot half on and half off the lowest step. Hold on to a handrail. Do three sets of 10 calf raises for each side.

Click to the next page for your Day 9 meal plan.

Leg exercisesMasterfile

What to eat: Day 9

Breakfast: Breakfast Cooler Smoothie - Serves 1
1 serving whey protein isolate (vanilla)
1 ripe plum, pitted and chopped
1 tablespoon lemon juice
2 tablespoons chia or flaxseed
4-6 ounces water
Stevia to taste (optional)
4-6 ice cubes

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

Calories 273 | Protein 29 g | Fat 10 g | Carbohydrates 29 g | Fibre 9 g

Snack: ½ cup (250 g) berries mixed with ½ cup (250 g) ricotta cheese

Lunch: Mexican Summer Salad - Serves 3
2 tablespoons olive oil
4 small zucchini, sliced
1 purple eggplant, thinly sliced
3 ripe plum tomatoes, seeded and diced
¼ cup roasted mild green chili, chopped
4 ounces chopped jalapeno pepper
4-5 cloves garlic, chopped
Salt, to taste
Lemon pepper, to taste
2 pinches ground cumin
2-3 tablespoons fresh lime juice
3 tablespoons chopped fresh cilantro
3 sources of protein: chicken, turkey, bison, lean ground beef, organic steak, whitefish, salmon, trout, tuna, tofu or dry cottage cheese (3/4 cup), egg whites (3/4 cup)
Lime wedges for serving

1. Slightly salt and then press the eggplant prior to cooking and cut out the excess seeds.
2. Heat the olive oil in a large skillet or wok.
3. Sauté the zucchini and eggplant and continue cooking for 3 to 4 minutes until slightly tender.
4. Add the tomatoes, green chili, jalapeno, garlic, salt, lemon pepper, cumin and lime juice; stir to combine.
5. Cover and cook for about 15 minutes, until the vegetables are tender.
6. Add a few tablespoons of additional liquid if needed to avoid scorching the pan.
7. To serve, stir in the fresh cilantro and top with your choice of protein.
8. Serve with lime wedges.

Calories 311 | Protein 27 g | Fat 13 g | Carbohydrates 25 g | Fibre 7 g

Snack: 12 tamari-roasted almonds with ½ cup (250 g) blackberries

Dinner: Ahi Tuna Steak and Salad - Serves 4
4 fresh Ahi tuna steaks* (approximately 4 to 5 ounces each)
3 tablespoons extra-virgin olive oil
2 green onions, thinly sliced
2 tablespoons lime juice
2 tablespoons low-sodium soy sauce (or gluten-free tamari sauce)
1 tablespoon unpasteurized wasabi paste
2-3 tablespoons rice vinegar
2 small cucumbers, finely sliced
4-6 cups baby greens, prewashed
½ pint grape tomatoes, halved
Salt and pepper to taste

*Note: if you do not like and/or are allergic to fish you can sub in chicken, turkey, bison, lean ground beef, organic steak, or dry cottage cheese (3/4 cup)

1. Brush the tuna steaks with 1 tablespoon olive oil and sprinkle with salt and pepper.
2. Combine the green onion, lime juice, soy sauce and wasabi in a non-stick skillet over high heat and stir until well combined.
3. Add the tuna steaks and sear for approximately 2 to 3 minutes.
4. Remove from heat when done. Remember to not overdo the tuna (it’s best served medium rare).
5. Meanwhile, prepare the salad by tossing the cucumbers, baby greens, tomatoes, remaining olive oil and rice vinegar.
6. Top salad with the tuna and serve.

Calories 364 | Protein 40 g | Fat 16 g | Carbohydrates 13 g | Fibre 6 g

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

Click here for Day 10.

Eat blackberries to snackSnack on blackberries/Masterfile


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