Happy Valentines Day!

Because I know your busy enjoying the holiday with your loved ones…I will keep this posting short and sweet.

 

Below you will find some suggestions for this week:

1.  One of our intro Method eating plans

2.  A Beginner & Intermediate/Advanced workout

 

NUTRITION SUGGESTION

 

THE LIVER CLEANSE:

Drink these two drinks first thing in the morning…they will help your body release and burn more fat for longer-lasting energy, leaving you leaner, meaner, and cleaner after only three weeks.

 

LEMON WATER – 5 minutes after waking

8 oz warm water

Juice of ½ lemon

 

JUICE MIXER – 15 minutes after

6 to 12 oz of water

4-6 oz unsweetened cranberry juice

1 tbsp organic apple cider vinegar

TIP: Drink this as cold as possible to minimize the bitterness

** To complete your liver cleanse – continue using this drink for 21 straight days

 

THE EATING METHOD – Phase 1

Follow the guidelines below:

1. Eat only Lean Meats, Vegetables, and Essential Fats (McDonalds Frys are NOT essential fats!)
2. Drink water (multiply your weight by (.55). That is the minimal amount of water you should be drinking each and every day.
3. Drink Green Tea
4. Supplement with Fish Oil, MultiVitamin, Post Workout Shake (quality)
5. No sugar, No coffee, No Dairy, No Calories in Liquids, No Processed Foods, No Junk, No Frappocrappo’s!

PROTEIN SOURCES

• Boneless Chicken Breast
• Turkey Breast
• Lean Beef above 93% lean
• Eggs
• Salmon or White Fish

VEGAN PROTEIN SOURCES

• Almonds
• Hemp seeds
• Peanut Butter (organic, real)
• Black Beans
• Lentils
• Garbanzo Beans
• Navy Beans
• Kidney Beans
• Pinto Beans

 

CARB VEGETABLES

• Spinach
• Mushrooms
• Broccoli
• Onions
• Tomatoes
• Cucumber
• Asparagus
• Fresh Garlic
• Apples
• Lemon

 

ESSENTIAL FATS

• Extra Virgin Olive Oil
• Avacado
• Fish Oil (EFA Icon)

 

SUPPLEMENTS

Prograde Lean

EFA Icon

VGF-25, Longevity

 

*FYI: Your body will suffer withdrawal from different substances you are addicted to so be prepared and don’t give up.

 

 

Now for this weeks BONUS workouts

All you need is your body weight and a pair of dumbells

 

BEGINNER

Clean & Press x 20 reps

Renegade Rows x 20

Tricep Pushups x 10

CARDIO:  Treadmill for 3 minutes

Reverse Step Back Lunges x 20

Cross Knee Drives x 20

ABS:  Leg Raises x 20

Repeat

 

INTERMEDIATE / ADVANCED

Squat Thrusts Clean & Press x 20 reps

Plank Reverse Flys x 20

Tricep Pushups x 20

CARDIO:  Treadmill or track 1/4 mile as fast as you can

Single Leg Split Lunge (Bulgarian Split Squats) x 20

Decline Knee Drives x 20

ABS:  Leg Raise to Reverse Crunch x 20

Repeat

 

 

 

METHOD EVOLUTION

Pearland’s Body Transformation Studio

Personal Training & BootCamps

Tags: body, BootCamps, Method Evolution, Pearland, personal training, studio, transformation

This entry was posted on Sunday, February 14th, 2010 at 12:40 pm and is filed under Videos, Workouts. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.