Krissy Cela Shred Home Guide PDF

Preview

Summary

guide shred summer dsadsalkd fsdfsdklsk dslakjd...

Description

Workout Plan by Krissy Cela

and girth measurements can be inaccurate. I do not want you to focus on numbers, but rather on how you physically and mentally feel. Taking pictures is a fantastic way to measure your progress from beginning to end. I understand that stepping on the scales may be a part of your daily routine, however weight can fluctuate throughout the day. Progress pictures tell the truth!

you will need to capture it as it comes , as it will change. Recommended clothing would be a sports bra and shorts Take your progress pictures han and set a timer, or get someone t Make sure the lighting is clear an Do not pose; keep your body rela After a couple of weeks, you can results! Take pictures every 2 weeks in th

without breaking the bank.

I’m Sophie and Krissy kindly approached me a few months ago on Instagram to write this little article for any of you who are looking to go vegan or who may be wanting to make the transition, but aren’t quite sure where to start. So, a little about me to begin with. I adopted a vegan diet around three years ago after previously being a vegetarian for a year. My main reason for making the switch was because I became aware of the effect animal products were having on my body and the impact animal agriculture has on the environment. I am a passionate vegan although I do believe everything in life is about doing the best you can and at your own pace. What works for others may not essentially work for you, so my stance is always progression, not perfection. If after reading this you have any questions about veganism or would like a little more info, you can find me on Instagram @sophie.bullimore I really hope you find the information I have shared useful and that it has nothing but a positive impact on your life. Lots of love,

Sophie x

*You can substitute the chickpeas for a shredded chicken breast.

125grams packet rice 50grams sugar snap peas Handful of mushrooms 1 red pepper, finely chopped 1 carrot, sliced 1 tablespoon soy sauce 2 tablespoons oil

125grams oats 90grams peanut butter 50grams flavoured protein powder (vanilla or chocolate works best) 10grams maple syrup 2 tablespoons of trail mix

* Maple syrup can be substituted for agave.

70grams agave syrup 80grams dark chocolate chips 3 tablespoons nut butter 2 tablespoons chia seeds 1 tablespoon flax seeds 1 teaspoon vanilla extract Sprinkle of salt

* Can be made gluten free by using free from oats. * Agave can be substituted for maple syrup.

300mls soya milk 50grams frozen berries 2 tablespoons protein yogurt 1 tablespoon chia seeds Handful of ice cubes

100grams sweet potato, cubed 50grams broccoli 2 tablespoons of paprika 1 tablespoon oil Salt and pepper to taste

red kidney beans.

½ avocado, sliced 25grams chopped mushrooms, 1 spring onion, finely sliced 1 tbsp olive oil 1 tbsp turmeric 2 slices of wholegrain bread, toasted Sprinkle of crushed black pepper.

½ Avocado Half a sweet potato, sliced 200g chickpeas, drained and rinsed 1 tsp pumpkin seeds Handful of spinach ¼ red cabbage 2 tbsp paprika Squeeze of fresh lemon 1 tbsp oil

not make it simple for you!

ROM

Pigeon Pose - Hips/ Glutes

Pretzel Stretch - Hips/ Glutes

The Hurdler Hamstring Stretch - Hamstrings

Toe Holds - Hamstrings

Standing Across Tricep/Shoulder Stretch - Triceps/ Shoulders

Standing Overhead Tricep Stretch - Triceps

Child Pose - Back

Upwards Facing Dog - Lower back

of trianing

1

Squat umps

Curtsy Lunge into Squats

Dimond Push Ups

Fire Hydrant into Kick Out

Kneeling Squat Jumps

Squat Jumps

Plank In and Outs

Dimond Push Ups

Elevated Single Leg Bridges

Star Jumps

Side Squat Lunge

Step up into High Knee

Push Ups

Plank Walk Outs

Plank Rotations

Bridges

Jumping Lunges

Burpee

Side to Side Step Jumps

Leg Kick Out

Squat Side to Side Jumps

Dimond Push Ups

Elevated Push Up

Toe Touches

Single Toe Touches

Cocoons

Plank Side to Side Dips

so I can get to know you! Always feel free to email me with ANY questions at

Terms and Conditions/ DISCLAIMER...