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Day 14
Health:
Pre workout
Why?Your body requires nutrients for energy, focus, fat burning, strength, muscle growth, cell repair and recovery
Protein –
Required to reduce muscle waist and maintain muscle. Increases muscular endurance and performance and
combats D O M S. Your body weight and activity levels should be taken into consideration.
CarbsThe required amount of carbs depends on the type of activity you are doing and how long you are doing it for.
Your body weight and environmental conditions should also be taken into consideration. Carbs may be
required the day before to increase glycogen stores to prevent “hitting the wall” on endurance activities. Easily
digested carbs (like cereals or fruit) can be consumed or a gel with water. Gels contain carbs, sodium and
potassium and be consumed 15 min before a run and then every 45 min during the run.
FatConsume only a small amount of essential fats as fat can slow you down pre workout.
Hydration2-3 cups of water every hour, for up to half an hour before the run.
Drink a Branch Chain Amino Acid with LGlutamine the day before, in the morning and after
Pre workout Suggestion (Carbs only required before an endurance activity)
Experiment for yourself…. But this works for me
Oats and Protein powder in a blender with water (2 hrs before)
And then a gel (with water) 15 min before a run (lasting over an hour) and then every 45min
Recipe:
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Supplement:
Perfect ResGrape and ResGrape Max (Resveratrol)
We all understand that red wine has health benefits but what if you could get the same benefits (minus the
alcohol) as 700 glasses of red wine from just 2 small capsules? Well you can from the Perfect ResGrape which
contains the highest quality resveratrol (transresveratrol) as opposed to many other brands which used the
inferior type known as cisresveratrol. Resveratrol has been used to slow down ageing, reduce inflammation
and improve cardiovascular health. Many women have found it helpful throughout menopause.
The Links for ResGrape: https://perfectsupplementsaustralia.com.au/product/perfect-supplementsresveratrol/
The Link for ResGrape Max: https://perfectsupplementsaustralia.com.au/product/perfect-resgrape-max-transresveratrol-capsules/
Wellness:
Take the time to eat, undistracted and enjoy your food
In a study conducted on 44 men and women, researchers discovered that those persons eating lunch while
doing something in front of a computer ended up eating more cookies 30 minutes later than those who ate
lunch without any distractions. Being distracted while eating caused this group of people to feel less full
afterward compared with the computer free lunch group. This study suggests that distractions such as TV and
computer may distort a person’s memory of mealtime and will have real effects on appetite like eating more
food. Attentive eating must be done in order avoid weight gain and unhealthy eating.
https://perfectsupplementsaustralia.com.au/tv-watching-plus-eating-is-a-bad-combo/
Affirmation: I am putting myself first
DoTerra Oil: Ylang Ylang (Topical, Romantic, Internal) Calming, Colic, Crying, Hair loss, High Blood pressure,
Relaxing, Stress, Tension
Fitness:
Joining a Fitness Group:
It is the client’s responsibility to disclose all information, with regards to their own health, fitness and genetic
history, prior to starting a training session. Many clients, without much thought, fail to mention in detail the
following necessary, imperative predispositions:
• Blood pressure
• Cholesterol
• Genetic history: Heart disease, diabetes, Blood Pressure, cholesterol, strokes etc
• Allergies/lung problems/Asthma
• Muscle, joint or bone issues including arthritis that may effect exercise
• Stress/depression
Eat Naked 30-Day Program - Day 14
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• Pregnancies and births
• Thyroid history
• Medication and supplements
• Smoking history
• Nutrition and dieting history
• Gas, bloating or constipation issues
• Sleep patterns
• Fluid intake
• Alcohol consumption
• Exercise history – frequency, ability, intensity and preferences
• Fitness level and history
• Any rehabilitations
• Flexibility
Get a personal experience in a group fitness session. This can be achieved by using the services of a qualified
personal trainer as opposed to a group fitness instructor. Knowledge is power.
https://www.youtube.com/watch?v=rtGSfYNScZU
Workout Of The Day:
Perform 1 minute Star Jumps (Record your time)
Jog / Walk 2.5km as - 500m jog, 500m walk, 500m jog,
500m walk, 500m jog 300
Abs: 3 x 25 each
• Bicycle Crunches
Eat Naked 30-Day Program - Day 14
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