Waist-to-Hip Ratio (whr) GOAL:
female < .7
male < .85
***************
Start of Week 13:
female
waist: 28.5in
(@ navel): 34.5in
hips: 41in
WAIST-TO-HIP RATIOS
Min whr = 28.5/41 = .7
Max whr = 34.5/41 = .84
Avg whr = (.7+.84)÷2 = .77
(height: 5′ 9″)*
(weight: 152lbs)*
* measurement for comparison purposes only
EXERCISE:
# kickbox 60 min
# Lift lunch sisters
WATER: (goal: > 77)
(3.5) × (25.4 oz) = 88.9 oz
EATS:
* apricots
* gfo smoothie (collards, spinach, blueberries, mango, beets, banana, water, then add small amt rolled oats)
* veggie pasta sauce (tomato sauce, red & yellow bell pepper, onion, tomatoes, collards, mushrooms, quinoa, kale, spritz of XL-veggie oil) over high fiber noodles, sprinkled w/ nutritional yeast & shredded XL-almonds
* steamed brocolli
Cmmt: XL indicates uncommon extravagantly luscious foods
EXERCISE:
# jog 5 miles
# facial exercise (hands-on)
WATER: (goal: > 77)
(3.5) × (25.4 oz) = 88.9 oz
EATS:
* apricots
* gifted homemade fruit pie (boysenberries, XL-sugar, vanilla, XL-maple syrup, XL-honey, XL-white flour, XL-hydrogenated oil, XL-salt)
* steamed brocolli & collard greens, sprinkled w/ lime juice
* homemade (frozen) veggie burgers (combine boiled potato, quinoa, kale, white beans, rolled oats, XL-bbq sauce) on XL-multigrain thin bun
* add fresh spinach, tomato, radishes
Cmmt: XL indicates uncommon extravagantly luscious foods
EXERCISE:
# kickbox 60 min
# walk 45 min
WATER: (goal: > 77)
(3.5) × (25.4 oz) = 88.9 oz
EATS:
* cherries
* apricots
* soup: lentils, split peas, onions, potatoes, parsnip, spinach, shredded green & red cabbage, brocolli, carrots, kale, snap peas, veggie broth (w/ low XL-salt), cumin, thyme, smoked paprika, salt-free tomato sauce
* XL-shredded wheat, XL-grapenut flakes w/ blueberries & XL-almond milk
Cmmt: XL indicates uncommon extravagantly luscious foods
EXERCISE:
# facial exercise (hands-on)
# Lift rock bottom
# kickbox 60 min
WATER: (goal: > 77)
(3) × (25.4 oz) = 76.2 oz
EATS:
* cherries
* banana
* naked brc (beans/rice/cabbage) burrito, red & green salsa, onions, cilantro, brocolli
* pineapple whipped ice dream
* XL-refined white sourdough bread (two silver dollar sized pieces)
Cmmt: XL indicates uncommon extravagantly luscious foods
EXERCISE:
# Lift lunch sisters
# facial exercise (hands-on)
WATER: (goal: > 77)
(3) × (25.4 oz) = 76.2 oz
EATS:
* cherries
* banana
* white beans, quinoa, corn, all raw spinach, shredded green & red cabbage, brocolli, carrots, kale, snap peas, sauerkraut (w/ XL-salt)
Cmmt: XL indicates uncommon extravagantly luscious foods
EXERCISE:
# kickbox 60 min
WATER: (goal: > 77)
(3) × (25.4 oz) = 76.2 oz
EATS:
* oats, blueberries, Martian milk
* watermelon
* naked brc burrito (beans, rice, cabbage, cilantro, onions, green & red salsa)
* layered parfait (white beans, quinoa, kale, corn)
* cherries
EXERCISE:
# mini-trampoline 20 min
# Lift rock bottom
WATER: (goal: > 77)
(3.5) × (25.4 oz) = 88.9 oz
EATS:
* watermelon, cherries & blueberries
* gfo smoothie
* yam w/ all raw spinach, shredded green & red cabbage, brocolli, carrots, kale, snap peas
* nacho cheez sauce
EXERCISE:
# facial exercise (hands-on)
# Lift lunch sisters
# kickbox 60 min
WATER: (goal: > 77)
(3.5) × (25.4 oz) = 88.9 oz
EATS:
* peach, banana
* oat crust veggie pizza w/ quinoa ragu sauce, cheez sauce, XL- avocado, mushrooms, XL-olives
* cabbages salad w/ mushrooms, XL-olives & pomegranate vinegar
* pineapple & strawberry
Cmmt: XL indicates uncommon extravagantly luscious foods
EXERCISE:
# facial exercise (hands-free)
# facial exercise (hands-on)
WATER: (goal: > 77)
(3.5) × (25.4 oz) = 88.9 oz
EATS:
* gfo-smoothie w/ added oats
* fruit salad: peach, grapes, blueberries, cherries, strawberries
* oat crust veggie pizza w/ quinoa ragu sauce, cheez sauce, XL- avocado, XL-olives & sprinkled w/ nutritional yeast & XL-sliced almonds
* cabbages salad w/ mushrooms, XL-olives & pomegranate vinegar
Cmmt: XL indicates uncommon extravagantly luscious foods