5×5 – Flawless Challenge

Let’s start the countdown! My vacation in Mediterranean Europe is coming up in exactly 55 days!

I’ve created this 55 day strength training challenge called: 5️⃣ by 5️⃣ !

My bestie Mahi and I challenged each other to do a set of exercises, eat healthy low carb/sugar and high fiber meals everyday –> NO CHEAT DAYS!!!

We had to do an exception for wine, vodka and whiskey. They are allowed as long we drink in moderation! Of course, it’s so obvious that I did even had to mention it.

We’ve got to do that each single day.

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The daily goal is:

First, start your day with a smoothie

2 spoons of Apple Vinegar Cider (Juice recipe here)

85 minutes (1h25) work out 🏋 

600 active calories 🏃🏽‍♀️

1940 total calories 🤸🏽‍♀️

11,250 steps 🚶🏽‍♀️

7.70 km 🚲

15 active hours (walking for at least a minute)

I really hope to see some great results before my trip 😀

Peace & Love

Ps- one day I hope to have a family so beautiful and happy as this:

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High Protein/Fiber and Low-Carbohydrate Diet

Eat breakfast. A healthy breakfast for a 150 pound adult is about 300 – 400 calories

Ensure that your breakfast contains at least one item from three food groups: dairy, fruit, and grains.

If you are on a high-protein, low-carbohydrate diet, you could have eggs and cheeses. 🧀🍳🥚

🍏🍎🍐🍊🍋🍌🍉🍇🍓🍈🍒🍑🍍🥝🥑🍅🍆🥒🥕🌽🌶🥔🍠🌰🥜🍯🍤🍗🍖🥙🌮🌯🥗🥘🍜🍲🍵

High Protein Foods:

  • Beef – steak fillets being the largest source per gram
  • Chicken – chicken breast conventionally being the most protein rich
  • Turkey – ditto turkey breast
  • Fish – most fish are good source of protein but especially salmon, tuna, cod, prawns and crab
  • Pork – tenderloin usually seen as the most protein rich
  • Diary – eggs, whole milk and Greek yoghurt and all cheeses
  • Beans/Soy –all beans, tofu, soymilk and split peas
  • Nuts and seeds – almonds, walnuts, peanut butter

 

Low Carbs foods:

  • Meat
  • Fish
  • Poultry
  • Foundation vegetables
  • Sources of fat such as oils, butter and mayonnaise
  • Herbs and spices
  • Eggs
  • Tofu, soya, Quorn and veggie burgers (all unbreaded)
  • Whole milk and Greek yoghurt
  • Aged and firm cheeses (cottage cheese full fat, ricotta, feta, mozzarella, Muenster)
  • Foundation vegetables (excludes starchy veg)
  • Salad dressings and condiments (no added sugar)
  • Pulses, e.g. lentils
  • Fruit
  • Kidney beans
  • Other legumes
  • Fruit juices (except lemon and lime)
  • Grains
  • Starchy vegetables
  • Nuts and seeds
  • Berries
  • Legumes
  • Fruit juices, e.g. tomato juice
  • More fruit
  • Starchier vegetables such as carrots and parsnips
  • Whole grains
  • Leafy green vegetables
  • Tomatoes
  • Peppers
  • Broccoli
  • Eggplant
  • Zucchini
  • Green beans
  • Asparagus
  • Celery
  • Cucumber
  • Mushrooms
  • Olive and nut oils
  • Avocado

 

4-053-50FiberRichFoods-1green-leafy-vegetables-list1

 

http://www.webmd.com/diet/a-z/protein-power-what-it-is

http://www.webmd.com/food-recipes/guide/grocery-list#1