Warm up by jogging/brisk walking for 5 minutes.
1) Sprint for about 10 minutes (run for 1 min, rest for 45 secs)
2) Climb 4 to 5 floors (at a time)
3) Go down in an elevator if possible and run for about 3 mins (run for 1 min, rest for 45 secs),
4) Climb 4 to 5 floors (at a time)
5) Spot jog for 60 seconds (5 times)
6) Bear crawl for 45 to 60 seconds (5 times) [ensure correct posture]
7) Bridge for 45 to 60 seconds (5 times) [ensure correct posture]
8) Shuffle and touch for 45 to 60 seconds (5 times)
PUSH YOURSELF!
– If you are already into any other form of cardio, you can skip the running part
– If you have already worked out at Neha’s Cross Training you can skip all of the above
Note:
Please be aware that if you have not exercised since a long time, your muscles might ache but that is normal and nothing to worry about. It will go away in a couple of days.
1st Meal
Time: As soon as you get up and brush your teeth
Green tea + 2 almonds + 2 walnuts + 1 fig + 1 date
Kcal: Not more than 75 (plain green tea)
PS: You may add honey and lemon if you don’t like green tea by itself (about 50 extra calories)
Breakfast
Time: Once you get ready/After exercise (if in the morning)
Option 1: 1 cup curd & 1 or 2 (more coming soon so prefer 1) green leafy green vegetable multigrain thepla
Kcal: 150 to 250 (might vary)
Option 2: 1 bowl whole grain cereals with 150ml skim milk (optional whey protein)
Kcal: 150 to 200
Option 3: Chicken Bhurji (made from minced chicken breast or very finely cut chicken breast) with 1 Atta Bread Toast (no butter)
Sautee a handful of onions, capsicums and tomatoes along with ginger garlic & green chili paste. Add Indian spices and chicken breast.
Kcal: 200 to 300
Pre-lunch
Time: around 11am
1 Bowl Sprouts/Pulses (mix tomatoes and optional onions. Also add a few drops of lemon and a pinch of chat masala)
Kcal: 100 to 150
Lunch
Time: 12:30 to 1:30
1 bowl of Salad (Onion, Cucumber, Lettuce, Tomatoes, Jalepenos, Olives, Capsicum)
1 bowl of Brown rice
Choice of your vegetable and Dal (a maximum of 1 tsp rice bran oil total)
1 tsp sunflower seeds/flaxseeds/watermelon seeds
Optional: 2 boiled egg whites
Kcal: 300 to 450
Snacks
Time: 3:30 to 4:30
1 glass buttermilk with 1 bowl of plain Dhani
Kcal: 100 to 150
Pre-dinner
A fruit bowl (an average sized bowl)
OR
1 fruit of your choice
Kcal: Around 100
Dinner
Time: your usual dinner time/not later than 8:30
Option 1: Oats, Soup, Mashed Sweet Potato & your choice of Sautee vegetables
Option 2: Oats, Soup, Mashed Sweet Potato & Garlic Soy Chicken
Boil and mash—Sweet Potatoes. Add chat masala and lemon.
Make a soup of your choice. Remember not to sieve any fibres from vegetables used in the soup.
Along with sweet potato, you can add other vegetables like carrot, peas and French beans by sautéing them in 1 tsp olive oil and adding salt & pepper.
Chop a handful of garlic into fine pieces and shallow fry it in some soy sauce (soy sauce generally has salt, so taste before you add extra salt) and 1 tsp olive oil. Add some fresh ginger. Finally add finely cut chicken breast pieces and cook till the sauce blends well with the chicken. Add some red chili/black pepper to add some spice.
Kcal: 300 to 400