EXERCISE:
# lift rock bottom
EATS:
* grapefruit
* banana
* steamed kale & collard greens w/ sliced tomato, pomegranate vinegar
* steamed artichoke with bean dip
* dates
* tangerine
* chopped salad with tomato/tangerine dressing
* baked potato with bean dip, parsley & lemon
EXERCISE:
# Lift lunch sisters
# 45 min kickbox
EATS:
* gfo-smoothie
* split pea soup (w/ fennel, curly parsley, asparagus, carrots, potatoes, broccoli, cilantro, tomatoes, salsa, etc)
* Chopped salad w/ peach/mango/tomato salsa & white bean sauce
* Baked potato slices w/ XL-catsup
Cmmt: XL indicates uncommon extravagantly luscious foods
Waist-to-Hip Ratio (whr) GOAL
female < .7
male < .85
***************
Start of Week 3:
female
waist: 32in
(@ navel): 40in
hips: 43in
WAIST-TO-HIP RATIOS
Min whr = 32/43 = .74
Max whr = 40/43 = .93
Avg whr = (.74+.93)÷2 = .84
(height: 5′ 9″)*
(weight: 163lbs)*
* measurement for comparison purposes only
EXERCISE:
# 20 min park stroll
EATS:
* gfo-smoothie
* banana
* split pea soup (w/ fennel, curly parsley, asparagus, carrots, potatoes, broccoli, cilantro, tomatoes, salsa, etc)
* veggie rice
* ice cream (blended banana, pineapple, blueberries, dates, cocoa powder, ice)
EXERCISE:
# 60 min kickbox
# 20 min hula-hoe (weeding) workout
EATS:
* XL-wheat flake cereal w/ almond milk
* strawberries
* homemade vegan burger (beans, quinoa, kale, oats, spices, salsa, lettuce, tomato, XL-avocado, mustard) on XL-high fiber bun
* XL-french fries w/ catsup & mustard
* XL-12oz cola
* date
* grapefruit
* bowl of white beans
Cmmt: XL indicates uncommon extravagantly luscious foods
EXERCISE:
# 60 min kickbox
# Lift rock bottom
EATS:
* apple
* dry-sauteed organic veggie hash from frozen (potatoes, onions, green/red bell peppers, quinoa, brown rice, black beans, corn, few drops XL-olive oil)
* veggie arroz, pinto beans, on chopped salad w/ white bean sauce
* dairy-free mushroom & roasted pepper (frozen) pizza w/ XL-wheat crust (contains some XL-veggie oil)
* XL-12oz cola
* sliced strawberries & banana
Cmmt: XL indicates uncommon extravagantly luscious foods
EXERCISE:
# Lift lunch sisters
EATS:
* gfo smoothie
* banana
* grapefruit
* dates
* naked brc burrito w/ white bean sauce (bean, rice vinegar, garlic, dates, water), salsa (red & green), bed of chopped salad, few cranberries w/ XL-pumpkin seeds
Cmmt: XL indicates uncommon extravagant foods
EXERCISE:
# AB-domination workout
# 45 min kickbox
EATS:
* gfo smoothie
* naked brc burrito
* grapefruit
EXERCISE:
# Lift rock bottom workout
EATS:
* gfo – smoothie
* grapefruit
* chopped salad, tomatoes, salsa potatoes, pinto bean sauce
* banana
EXERCISE:
# Lift lunch sisters workout
EATS:
* gfo – smoothie
* date & banana
* chopped salad, pinto beans, quinoa w/ kale, salsa, XL-soycurl facon, lemon
* steamed broccoli, cauliflower, artichoke
* frozen banana/strawberry/pineapple/date/water
Cmmt: XL indicates uncommon extravagantly luscious foods