Warm up by jogging/brisk walking for 10 minutes, followed by climbing 3 to 5 floors (at a time)
Go down in an elevator and run for about 10 to 15 minutes (run for 2 mins, rest for 30 secs), followed by climbing 3 to 5 floors (at a time)
20 to 50 Squats (4 to 10 at a time)
30 second planks—hold in the same position for 30 seconds. U may hold it for a minute if u r used to doing it.
rest for 15 to 20 seconds (5 to 10 times)
Full body stretching.. hold each stretch for 10 to 30 seconds.. (cover all major muscles—ask if unsure)
– 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 mango with 150ml skim milk (no added sugar)
Option 2: 1 bowl whole grain cereals with 150ml skim milk
Option 3: Scrambled Eggs (2 whole eggs, 2 egg white, cooking spray) with 1 Atta Bread Toast (no butter)
Kcal: 150 to 300 (might vary)
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: Around 150
Lunch
Time: 12:30 to 1:30
2 chapattis
Choice of your green vegetable and/or Dal (a maximum of 1 tsp rice bran oil total)
Salad (Beetroot, Cucumber, Carrot, Tomatoes and a few Peanuts)
Buttermilk (made from skimmed/light yogurt)
Kcal: 300 to 350
Snacks
Time: 3:30 to 4:30
Green tea
A fruit bowl (an average sized bowl)
OR
1 fruit of your choice
Kcal: Around 100
Pre-dinner
Time: Around 6/before exercise (if in the evening)
1 bowl of Dhani or 1 bowl of Popcorn (not the branded ones that have to be popped, but the healthy ones)
Try and eat them white. Otherwise, you may add ½ tsp Olive oil and some Indian spices.
Kcal: About 100 (varies)
Dinner
Time: your usual dinner time/not later than 8:30
Option 1: Bean & Salsa Burritos
Option 2: Chicken Salsa & Bean Burritos
Option 3: Rajma with 1 cup Brown rice
Boil and mash—Red Kidney Beans and Tomatoes separately.
Fry some onions (optional), capsicums, green chilies in olive oil. Add ginger garlic paste (optional), some chopped jalapenos and some chopped tomatoes. Add a good amount of Paprika powder and salt. Divide this in 2 halves.
In the 1st half, add the Red Kidney beans and in the 2nd half, add the mashed tomatoes.
In the beans, add oregano, cumin powder, black pepper and cayenne powder/red chili powder. Adjust the spices according to your taste.
In the tomatoes, add some raw onions (optional), capsicums and jalapenos and let it cook till the paste becomes thick. Adjust the spices according to your taste.
In option 2, add 50 to 100gm chicken breast (per person) cut into long stripes and shallow fried in 1/2tsp olive oil with oregano, paprika, salt, cumin and chili powder.
Wrap the beans and the salsa in 2 home-made tortillas. Make bigger chapattis (not very thick) and use them as the tortillas. 2 tortillas can be around 4 tbsp wheat flour.
Kcal: 400 to 500 (2 Burritos)