D. 7 - flat tummy challenge PDF

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URBVNFIT)7+DAY)FLAT)TUMMY) CHALLENGE)2.0! Daily)necessities)&)food)options! "Drink!8"10!glasses/bottles!of!water!(adding!lemons!&!cucumbers!in!water!helps! detox!your!body)! (Ideally!you!should!be!drinking!half!of!your!body!weight!in!ounces…!Ex:!Weight:! 140,!water!intake!should!be!70oz)! "!STRETCH!! "Drink!1!cup!of!tea!with!NO!SUGAR!before!bed!AND!when!you!wake!up!(I!recommend!dandelion! root!tea,!peppermint,!lemon,!ginger,!green!tea,!hibiscus,!chamomile!tea)! "NO!soda,!juice,!or!alcohol!!This!is!a!CHALLENGE! "NO!fried!foods! "LIMIT!dairy!consumption!(cheeses,!milk,!creams,!non"Greek!yogurt)! "NO!red!meat!(burgers,!steak)! "INCREASE!Probiotic!intake!(yogurts,!tempeh!(can!be!used!in!place!of!meat),!pickles)! "NO!processed!foods!(frozen!dinners/pizza,!fast!food,!SANDWHICH!MEAT!(cold!cuts),!hot!dogs,! ground!meat!ready!to!eat!foods)! "NO!white!bread!(ezekiel!bread!is!okay!but!in!minimal!use)! "NO!pasta!(veggie!pasta!is!okay,!such!as,!red/green!lentil!pasta,!cauliflower!pasta,!or!chickpea! pasta)! "NO!sweets/desserts!(candy,!donuts,!muffins,!cakes,!ice!cream,!pasteries,!ect)! "Eat!a!fruit!a!DAY!(bananas,!apples,!oranges,!grapes,!grapefruit,!blueberries,! blackberries,!raspberries,!watermelon,!mangos,!cherries,!peaches,!plums,! strawberries,!nectarines,!avocados,!tomatoes)! "Include!vegetables!into!at!least!one!meal!a!DAY!(asparagus,!lentils,!black!beans,! chickpeas,!kale,!baby!spinach,!sweet!potatoes,!zucchini,!squash,!green!beans,!broccoli,! cauliflower,!mushrooms!&!onions,!bell!peppers,!carrots,! "EAT!PROTEIN!(salmon,!tuna,!baked!chicken,!eggs,!almonds,!chia!seeds,!nut!butters,! beans)!

"EAT!BREAKFAST!!It!is!important!you!start!your!day!with!a!healthy!full!breakfast! (protein!smoothie,!dairy"free!yogurt!(or!Greek)!with!chia!seeds,!fruit,!and!granola,!a!banana ! with!scrambled!eggs,!oatmeal,!quinoa!fruit!salad,!acaí!bowls,!fruit!with!nut! butters)! "Control!your!portions.!Use!saucers!instead!of!full!plates.!Eat!small!meals/!snacks! throughout!the!day!instead!of!eating!one!big!meal!!Helps!with!bloating.!

Meal)ideas! 1. Breakfast)–)Banana,!2!scrambled!eggs,!½!sliced!apple!with!almond!butter! Lunch)–)Brown!rice!bowl!with!½!avocado,!black!beans,!corn,!sliced!carrots,!baked! chicken,!1!boiled!sliced!egg,!red!onions,!roasted!sweet!potatos! Dinner)–!Salmon!with!asparagus,!broccoli,!and!quinoa! ! 2. Breakfast)–)Protein!shake!with!almonds,!walnuts,!peanuts,!or!cashews! Lunch)–!Strawberry!and!banana!smoothie!with!pesto!chicken!and!broccoli!chickpea! pasta! Dinner)–!Baked!chicken!with!homemade!sweet!potato!fries,!quinoa,!and!spinach! ! 3. Breakfast)–)Steel!cut!oatmeal!with!sliced!strawberries,!blueberries,!and!bananas! Lunch)–)Salad!with!red!onions,!tomatoes,!chickpeas,!sliced!strawberries,!baked!chicken! or!tofu,!1!boiled!egg,!pumpkin!seeds,!and!vinaigrette! Dinner+!Baked!chicken!with!brown!rice,!zucchini!noodles!with!tomato!sauce! ! 4.))))Breakfast)+)Omelet!with!spinach,!mushrooms,!and!sweet!onion!with!a!side!of!sliced! peaches,!pineapples,!and!strawberries! Lunch)–!Green!lentil!pasta!with!olive!oil,!diced!zucchini,!and!sliced!bell!peppers.!! Dinner)–!2"3!Corn!tortilla!tacos!with!brown!rice,!black!beans,!red!onions,!red!cabbage,! and!bell!peppers! !! !! !! !! +STAY)FOCUSED.)YOU)WANT)TO)BE)SNATCHED)RIGHT?)ONLY)WAY)TO)DO)THAT)IS)TO)STAY! DEDICATED)AND)DETERMINED)TO)SLIM)THAT)STOMACH)DOWN.)THE)CHALLENGE! STARTS)NOW!!

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DAY)1! Start!your!workout!off!with!5"10!mins!of!cardio.!(Jumping!rope,! HIIT!(various!videos!on!youtube,!Jogging,!Dancing!(like!Zumba),! Stair!master,!Elliptical,!Rowing,!High!inclined!speed!walking)! +)3x25)crunches)(rest)for)10+15)sec)in)between)each)set)! +)2x30)sec)mountain)climbers)(rest)15)sec)in)between)each)set)! +)2x30)knee)to)elbow)planks)(rest)20+25)sec)in)between)each)set)! +)3x25)bicycle)crunches)(rest)20+25)sec)in)between)each)set)! +)2x15)burpees)(rest)25+30)sec)in)between)each)set)! +)2x20)reverse)crunches)(rest)20+25)sec)in)between)each)set)! +)30)plank)shoulder)taps! +)30)sec)flutter)kicks! +)30)sec)jumping)high)knees! +)30)crunches)(I)KNOW)IT)BURNS)! +)30)sec)plank!

DAY)2! Start!your!workout!off!with!5"10!mins!of!cardio.!(Jumping!rope,! HIIT!(various!videos!on!youtube,!Jogging,!Dancing!(like!Zumba),! Stair!master,!Elliptical,!Rowing,!High!inclined!speed!walking)! +)3x25)crunches)(rest)for)10+15)sec)in)between)each)set)! +)2x20)mountain)climbers! +)1)min)forearm)plank! +)30)hip)bridges! +)3x20)plank)twists)(rest)for)15)sec)in)between)each)set)! +)25)push)ups! +)2x15)side)crunches)on)each)side)(rest)15+20)sec)in)between)each)set)! +)3x10)burpees! +)45)second)forearm)plank!

+)2x30)sec)scissors! +)3x30)plank)twists)(rest)for)up)to)15)sec)in)between)each)set)!

DAY)3! Start!your!workout!off!with!5"10!mins!of!cardio.!(Jumping!rope,! HIIT!(various!videos!on!youtube,!Jogging,!Dancing!(like!Zumba),! Stair!master,!Elliptical,!Rowing,!High!inclined!speed!walking)! +)45)sec)forearm)plank! +)2x20)plank)shoulder)taps! +)15)hip)dips)(LEFT)! +)15)hip)dips)(RIGHT)! +)30)crunches! +)30)sec)mountain)climbers! +)3x20)jackknives)(rest)20+25)sec)in)between)each)set)! +)30)sec)side)planks)on)each)side)(20)sec)rest)in)between)! +)40)russian)twists)(with)6+20lb)weights)if)on)hand)! +)35)crunches! +)40)crunches! +)1)min)plank!

DAY)4! Start)your)workout)off)with)5+10)mins)of)cardio.)(Jumping)rope,) HIIT)(various)videos)on)youtube,)Jogging,)Dancing)(like)Zumba),) Stair)master,)Elliptical,)Rowing,)High)inclined)speed)walking)! +)30)crunch)claps! +)1)min)forearm)plank! +)30)sec)side)plank)on)each)side)(20)sec)rest)in)between)! +)2x10)push)ups! +)45)crunches! +)30)sec)burpees! +)35)jumping)jacks!

+)2x10)hip)bridges)with)one)leg)raised)(10)hip)bridges)for)each)leg)! +)2x20)scissors)(10+15)sec)rest)in)between)each)set)! +)30)sec)forearm)plank! +)30)seated)leg)raises!

DAY)5! Start)your)workout)off)with)5+10)mins)of)cardio.)(Jumping)rope,) HIIT)(various)videos)on)youtube,)Jogging,)Dancing)(like)Zumba),) Stair)master,)Elliptical,)Rowing,)High)inclined)speed)walking)! +)2x10)classic)sit)ups! +)45)bicycle)crunches! +)1min)plank! +)30)sec)mountain)climbers! +)25)crunches! +)2x15)hip)bridges! +)10)push)ups! +)30)sec)side)plank)on)EACH)side! +)10)classic)sit)ups! +)15)single)leg)raises)(15)on)EACH)leg)so)30)all)together!)!

DAY)6)()light)day)! Start)your)workout)off)with)5+10)mins)of)cardio.)(Jumping)rope,) HIIT)(various)videos)on)youtube,)Jogging,)Dancing)(like)Zumba),) Stair)master,)Elliptical,)Rowing,)High)inclined)speed)walking)! +)2x15)hip)bridges! +)10)push)ups! +)30)crunches! +)2x30)sec)flutter)kicks)(15)sec)rest)in)between)each)set)! +)2x25)bicycle)crunches! +)30)sec)plank! +)10)classic)sit)ups!

+)15)burpees!

DAY)7! Start)your)workout)off)with)5+10)mins)of)cardio.)(Jumping)rope,) HIIT)(various)videos)on)youtube,)Jogging,)Dancing)(like)Zumba),) Stair)master,)Elliptical,)Rowing,)High)inclined)speed)walking)! +)30)tuck)crunches! +)1)min)plank! +)30)sec)mountain)climbers! +)15)jumping)high)knees! +)3x15)flutter)kicks! +)2x25)reverse)crunches)(20)sec)rest)in)between)the)two)sets)! +)30)bicycle)crunches! +)2x25)cross)over)planks)(10+15)sec)rest)in)between)each)set)! +)35)side)plank)pulses)on)each)side! +)50)crunches! +)20)toe)touches! +)30)sec)plank! +)15)plank)shoulder)taps!

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