7 Day Challenge

DAY 4

YOU'VE REACHED THE HALFWAY POINT!!

You should be so proud that you are over half way!

 

Well done for your hard work and dedication so far. I hope you are beginning to feel the benefits from all these wonderful nutrients you are putting into your body.

 

Make sure you are making time for that all important morning meditation to set you up for the days tasks. And I can’t emphasise enough how important your health enhancing green smoothie is. With all your superfoods included, this packs a nutrition punch like no other!

Did you know that Combining good fats, such as avocado, and high vitamin fruits, such as mango, doubles your body’s ability to absorb the goodness? Well you do now! :)

 

Your Overnight Oats, Spicy Mexican Bean Soup and already made Coleslaw Salad should make your day super easy and stress free today!

Keep going! Your amazing and together we can do this!

P.S. DON'T FORGET to prep your breakfast the night before in preparation for Day 4!

DAY 4

Click each to jump to the section.

 

MORNING ROUTINE

Don't forget to start every day with the morning routine you read about in the preparation:

1. Fill a jug with water with lemon/lime, cucumber, orange and mint

2. Start your day with a lemon, ginger and cayenne pepper tea

3. Meditate (audio guide below)

4. Exercise (either in the morning or later in the day, videos at bottom of page)

5. Hot and cold shower

6. Skin brushing

If you need a reminder of any of these, go back to the preparation page by clicking here.

 

DAY 4 MEDITATION

Make sure you are sitting comfortably and close your eyes as you begin your meditation.

Day 4 Meditation - 7 Day Challenge - Denise Kelly
00:00 / 00:00
 

DAY 4 SMOOTHIE: MANGO SMOOTHIE

Make enough to fill two average tumbler glasses full of goodness! Have one glass in the morning, and put the remainder in the fridge to have mid-afternoon. This will stop that afternoon slump and help to regain your energy flow.

Ingredients:

1/2 Cucumber (Chunks)

2 Celery Sticks (Chunks)

1 Lime (Peeled and chopped)

1 Avocado (Chunks)

Handful of Spinach

1/2 Ripe Mango

1 Teaspoon of Spirulina Powder

1 Teaspoon of Baobab Powder

1 Tablespoon of Flax Seeds

1 Tablespoon of Evening Primrose Oil

Carton of Coconut Water

Method:

1. Add all your ingredients to a blender of your choice

2. Add the superfoods

3. Add the Coconut Water to the top of the fruit and vegetables*

4. Blend and serve half of the mixture

 

*Add Coconut Water to the consistency of your choice.

 

DAY 4 BREAKFAST: OVERNIGHT OATS WITH BERRIES

IMPORTANT: You need make these oats the night before in preparation for today's breakfast. It’s quick, it’s simple so all you have to do is take out the fridge and eat!

Ingredients:

1 Cup Of Mixed Berries

1/2 Cup of Oats

Small Handful of Walnuts

Vanilla Extract

Water

Method:

1. Add all ingredients into a bowl

2. Mix well

3. Cover and place in fridge overnight

 

DAY 4 MORNING SNACK: WATERMELON

This is hydrating, full of good nutrients and gives you a little lift from the natural sugars.

Ingredients:

1/4 Watermelon

Method:

1. Cut Watermelon cut into small chunks and enjoy!

 

DAY 4 LUNCH: SPICY MEXICAN BEAN SOUP

Today's lunch couldn't be easier - it's some more of the delicious soup you had yesterday!

Ingredients:

Your already made Mexican Bean Soup from yesterday

Method:

1. Simply reheat soup and enjoy!

 

DAY 4 AFTERNOON SNACK: MANGO SMOOTHIE

Your second glass of smoothie made this morning.

 

DAY 4 DINNER: SALMON & COLESLAW SALAD

Super easy dinner - you remaining coleslaw salad from last night and another salmon fillet or alternative. Simples!

Ingredients:

Remaining coleslaw salad that you made yesterday

1 Salmon Fillet (or alternative)

Method:

1. Prepare you salmon or alternative

2. Serve with your already made coleslaw salad

 

DAILY BEVERAGES

During your challenge, I would like you to swap your regular teas and coffees for green tea during the day and herbal teas such as peppermint and camomile in the evening!

 

If you are a coffee or tea lover, then you can have max 2 cups during your day (no milk and no sugar); One mid-morning and one mid-afternoon! No more than 2 per day and the timings of them is important.

 

Remember...starting your day with lemon, ginger and cayenne as recommended is an important part of your diet plan! 

 

DAILY EXERCISES

This can be done whenever you have time but make sure you DO IT! I would recommend at least 20 mins cardio, cycling, swimming, running or fast pace walking per day, plus our daily videos. This is an essential part of your weight loss plan and will give you the positivity to continue on your mission! 

Below is today's workout video. Enjoy! 💪🏻

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