Day 1&2 of Juice Fast

Okay here we go. So yesterday I began my juice fast. Yesterday I weighted in at 70.1kg and am now weighing in at 69.7. Not a whole lot of an impact… but nonetheless I will continue until Friday as promised. I have also done about 10 minutes core and leg exercises each morning… not much is happening yet. On the first day, I did not experience many hunger pangs surprisingly. I made two types of juice, one containing grapes, celery, coconut water and strawberries. The second containing cucumber, strawberries and coconut water. Mmmm. People who have done the juice cleanse say it is very spiritual, or at least a good way to find your inner chi. However, no such thing has happened for me yet. It is Day 2, at 7:30pm and I am very, very hungry. I am not so sure if it is the undying temptation to eat the lollies, chips, Nutella and other good stuff in the fridge, or the fact that I have not eaten  in over 40 hours. Current cravings are all of the above. I am hoping to have lost at least four kilograms by the end of this, which would mean I would be at 66kg. Which I can live with for now. I just had a cup of tea and am locked away upstairs, not to smell the delicacy of my family enjoying beautiful and fatty food. Can’t weight till Friday…

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Alana Blanchard Workout Week (Link – http://alanablanchardsource.weebly.com/blog/get-fit-for-2014-daily-alana-blanchard-workout)

Monday: Legs

Cardio: 15 min run
Upper Body: Complete all of the following exercises, no breaks.

  • x15 Push-Ups
  • x10 Plyo Push-Ups
  • x15 Chest Fly w/ Leg Lift

Core: Complete all of the following exercises, no breaks.

  • x15 Scissor Crunch
  • x15 Fitness Ball Jackknife
  • x15 Starfish Crunch
  • x50 Sit-Ups
  • x50 Crunches
  • x15 V-Ups
  • x25 Bicycle Crunches

Lower Body: Complete all of the following exercises, no breaks. Alternate legs with each exercise this is possible, unless listed otherwise. Optional weights are shown next to each exercise if you want to increase the difficulty.

  • x25 Donkey Kicks (w/ ankle weights)
  • x25 Back Leg Lifts (w/ ankle weights) — Begin on your hands and knees. Lift one of your back legs straight behind you, as far up as you can. Slowly lower it back down, and repeat with the opposite leg (alternating), until the desired amount of reps has been reached.
  • x25 Fire Hydrants (w/ ankle weights)
  • x25 each leg — Booty Circles (w/ ankle weights) — Begin on your hands and knees. Lift one of your back legs straight behind you, as far up as you can. Then move your leg in a circular motion, pointing your toes. Continue until the desired amount of reps has been reached, then slowly lower it back down, and repeat with the opposite leg.
Picture

‘Body Surfing’ exercise
  • x25 Body Surfing (w/ ankle weights)
  • x25 Bridges (w/ dumbbell)
  • x25 Bridge Walk (w/ dumbbell) — Begin in a bridge position. Slowly raise your butt off the ground. Then, “walk” with your feet, moving from side to side. 
  • x25 each leg — Bridge Leg Lift (w/ ankle weights) — Begin in a bridge position. When you raise your butt off the ground, also raise one leg. Lower it back down slowly, and repeat 25 times for each leg.
  • x25 “Rock the Boat” Bridge (w/ dumbbell) — Begin in a bridge position. Slowly raise your butt off the ground. Then rock your hips from side to side. Continue this until the desired amount of reps has been reached.
  • x25 Toe Bridge (w/ dumbbell) — Rather than doing a bridge with your feet flat on the ground, do it on your toes.
  • x25 Squats (w/ dumbbells)
  • x15 Jump Squats (w/ ankle weights)
  • x25 Walking Lunges (w/ dumbbells)
  • x15 Jump Lunges (w/ ankle weights)
  • x25 Side Lunges (w/ dumbbells)
  • x15 each leg — Elevated Reverse Lunge (w/ dumbbells)
  • x25 Stiff-Legged Dumbbell Deadlift
  • x15 each leg — Single-Leg Russian Deadlift (w/ dumbbell & ankle weight)
  • x15 each leg — Glute Kickbacks (w/ ankle weights)

+ 15 surfing pop-ups
Cool Down: 3 min jog

Tip: Weight training is essential to building muscle mass and strength, but Alana prefers using 10-pound to 20-pound weights to add subtle definition to her arms, core, and legs.

Tuesday: Core

Picture

Cardio: 10 min run
Upper Body:

  • x15 Push-Ups
  • x10 Plyo Push-Ups
  • x15 Chest Fly w/ Leg Lift

Core:
20 Minute HIIT Core Circuit
(because Alana loves high intensity workouts!)

  • x25 Bicycle Crunches (w/ ankle weights)
  • x25 Kettlebell Russian Twists
  • x25 Oblique Mountain Climbers (w/ ankle weights)
  • x25 Twist Crunches
  • x15 V-Ups
  • 1 Minute Fast Cardio (e.g., treadmill, jumping rope, stairs, skipping, etc.)

Complete the circuit as many times as possible in 20 minutes, no breaks.

Total Core Workout

  • Sit-Ups: 2×25
  • Crunches: 2×25
  • Twist Crunch: 2×25 (each side)
  • Fitness Ball Jackknife: 2×25
  • Heel Touches: 2×25
  • Reverse Crunch: 2×25
  • Russian Twists: 2×25
  • Bicycle Crunch: x60
  • Plank: 1 min

Lower Body:
Complete all of the following exercises, no breaks. Alternate legs with each exercise this is possible, unless listed otherwise. Optional weights are shown next to each exercise if you want to increase the difficulty.

  • 2×25 Donkey Kicks (w/ ankle weights)
  • 2×25 Back Leg Lifts (w/ ankle weights)
  • 2×25 Fire Hydrants (w/ ankle weights)
  • 2×25 Booty Circles (w/ ankle weights)

Cool Down: 1 min stairs


Wednesday: Legs

Picture

Cardio: 10 min run
Upper Body: Complete all of the following exercises, no breaks.

  • x15 Push-Ups
  • x10 Plyo Push-Ups
  • x15 Chest Fly w/ Leg Lift

Core:
20 Minute HIIT Core Circuit

  • x25 Bicycle Crunches (w/ ankle weights)
  • x25 Kettlebell Russian Twists
  • x25 Oblique Mountain Climbers (w/ ankle weights)
  • x25 Twist Crunches
  • x15 V-Ups
  • 1 Minute Fast Cardio (e.g., treadmill, jumping rope, stairs, skipping, etc.)

Complete the circuit as many times as possible in 20 minutes, no breaks.
+ Side Plank: 1 min (each side)

Lower Body: Complete all of the following exercises, no breaks. Alternate legs with each exercise this is possible, unless listed otherwise. Optional weights are shown next to each exercise if you want to increase the difficulty.

  • x25 Donkey Kicks (w/ ankle weights)
  • x25 Back Leg Lifts (w/ ankle weights)
  • x25 Fire Hydrants (w/ ankle weights)
  • x25 each leg — Booty Circles (w/ ankle weights)
  • x25 Body Surfing (w/ ankle weights)
  • x25 Bridges (w/ dumbbell)
  • x25 Bridge Walk (w/ dumbbell)
  • x25 each leg — Bridge Leg Lift (w/ ankle weights)
  • x25 “Rock the Boat” Bridge (w/ dumbbell)
  • x25 Toe Bridge (w/ dumbbell)
  • x25 Squats (w/ dumbbells)
  • x15 Jump Squats (w/ ankle weights)
  • x25 Walking Lunges (w/ dumbbells)
  • x15 Jump Lunges (w/ ankle weights)
  • x25 Side Lunges (w/ dumbbells)
  • x15 each leg — Elevated Reverse Lunge (w/ dumbbells)
  • x25 Stiff-Legged Dumbbell Deadlift
  • x15 each leg — Single-Leg Russian Deadlift (w/ dumbbell & ankle weight)
  • x15 each leg — Glute Kickbacks (with ankle weights)

Picture

+15 surfing pop-ups
Cool Down: 3 min jog

Thursday: Core

Cardio: 10 min run
Upper Body:

  • x15 Push-Ups
  • x10 Plyo Push-Ups
  • x15 Chest Fly w/ Leg Lift

Core:
20 Minute HIIT Core Circuit

  • x25 Bicycle Crunches (w/ ankle weights)
  • x25 Kettlebell Russian Twists
  • x25 Oblique Mountain Climbers (w/ ankle weights)
  • x25 Twist Crunches
  • x15 V-Ups
  • 1 Minute Fast Cardio (e.g., treadmill, jumping rope, stairs, skipping, etc.)

Complete the circuit as many times as possible in 20 minutes, no breaks.

Total Core Workout

  • Sit-Ups: 2×25
  • Crunches: 2×25
  • Twist Crunch: 2×25 (each side)
  • Fitness Ball Jackknife: 2×25
  • Heel Touches: 2×25
  • Reverse Crunch: 2×25
  • Russian Twists: 2×25
  • Bicycle Crunch: x60
  • Plank: 1 min

Lower Body:
Complete all of the following exercises, no breaks. Alternate legs with each exercise this is possible, unless listed otherwise. Optional weights are shown next to each exercise if you want to increase the difficulty.

  • x25 Body Surfing
  • x25 Bridges (w/ dumbbell)
  • x25 Bridge Walk (w/ dumbbell)
  • x25 each leg — Bridge Leg Lift (w/ ankle weights)
  • x25 “Rock the Boat” Bridge
  • x25 Toe Bridge

Cool Down: 1 min stairs

Friday: Legs

Cardio: Biking or 10 min run
Upper Body: Complete all of the following exercises, no breaks.

  • x15 Push-Ups
  • x10 Plyo Push-Ups
  • x15 Chest Fly w/ Leg Lift

Core:
20 Minute HIIT Core Circuit

  • x25 Bicycle Crunches (w/ ankle weights)
  • x25 Kettlebell Russian Twists
  • x25 Oblique Mountain Climbers (w/ ankle weights)
  • x25 Twist Crunches
  • x15 V-Ups
  • 1 Minute Fast Cardio (e.g., treadmill, jumping rope, stairs, skipping, etc.)

Complete the circuit as many times as possible in 20 minutes, no breaks.
+ Side Plank: 1 min (each side)

Lower Body: Complete all of the following exercises, no breaks. Alternate legs with each exercise this is possible, unless listed otherwise. Optional weights are shown next to each exercise if you want to increase the difficulty.

  • x25 Donkey Kicks (w/ ankle weights)
  • x25 Back Leg Lifts (w/ ankle weights)
  • x25 Fire Hydrants (w/ ankle weights)
  • x25 each leg — Booty Circles (w/ ankle weights)
  • x25 Body Surfing (w/ ankle weights)
  • x25 Bridges (w/ dumbbell)
  • x25 Bridge Walk (w/ dumbbell)
  • x25 each leg — Bridge Leg Lift (w/ ankle weights)
  • x25 “Rock the Boat” Bridge (w/ dumbbell)
  • x25 Toe Bridge (w/ dumbbell)
  • x25 Squats (w/ dumbbells)
  • x15 Jump Squats (w/ ankle weights)
  • x25 Walking Lunges (w/ dumbbells)
  • x15 Jump Lunges (w/ ankle weights)
  • x25 Side Lunges (w/ dumbbells)
  • x15 each leg — Elevated Reverse Lunge (w/ dumbbells)
  • x25 Stiff-Legged Dumbbell Deadlift
  • x15 each leg — Single-Leg Russian Deadlift (w/ dumbbell & ankle weight)
  • x15 each leg — Glute Kickbacks (w/ ankle weights)
Picture

+15 surfing pop-ups
Cool Down: 3 min jog

Saturday: Full Body

Cardio: 20 min run

Full Body Surfing Circuit
Equipment: Fitness Ball
Harder: Weights
1 min each

  • Bridge Roll Out
  • Shoulder Rear Flys
  • Push-Up to Spinal Twist (alternating sides)
  • Pike
  • Surfer’s Burpee (alternating sides)
  • Windshield Wiper (alternating sides)
  • Forearm Plank Rotation
  • Oblique Mountain Climbers
  • V-Ups

Lower Body: Complete all of the following exercises, no breaks. Alternate legs with each exercise this is possible, unless listed otherwise. Optional weights are shown next to each exercise if you want to increase the difficulty.

  • x25 Squats
  • x15 Jump Squats (w/ ankle weights)
  • x25 Walking Lunges (w/ dumbbells)
  • x15 Jump Lunges w/ ankle weights)
  • x25 Side Lunges (w/ dumbbells)
  • x15 each leg — Single-Leg Russian Deadlift (w/ dumbbell & ankle weight)
  • x15 each leg — Glute Kickbacks (w/ dumbbells)

Cool Down: 1 min stairs

Sunday: Rest Day & Clean Eating Tips

Sunday is going to be your rest day. This is a necessity because you don’t want to overwork your muscles. Drink lots of water on Sunday and focus on clean eating. A few cheat snacks won’t hurt, but make sure they’re in moderation. Also try to incorporate a light walk, jog, or mild exercise on Sundays. This is because if you completely rest your body, you will be sore all over again on Monday. Maybe even do some yoga on Sunday to stretch out and loosen your muscles.

As far as clean eating goes, always pick water over soda when it’s possible and stay away from sweets and sugary treats. There are always other, healthier options when it comes to food. Here are some of my favorite, healthy snacks:

  • Quaker Oats ‘Chewy’ Bars (90-100 calories)
  • Quest Bars
  • Grapes
  • Clementines
  • Raisins
  • Yogurt
  • Banana
  • Apple Slices with Skim Milk
  • Quaker Instant Oatmeal
  • Uncle Ben’s Ready Rice
  • 1 Tbsp Peanuts & 2 Tbsp Dried Cranberries (eg., Craisins)
  • 1/2 Cup Frozen Yogurt (*Doesn’t contain as many calories as ice cream)
  • Chocolate Milk — 1 Cup Nonfat Milk + 1 Tbsp Hershey’s Lite Chocolate Syrup
  • Dannon Light & Fit Protein Shake

Juice Fasting Recipes

Morning Glory

  • 2 apples
  • 1 cucumber
  • 1 cup blueberries
  • 2 cups grapes
  • 2 kale leaves
  • 1 cube ginger

Mean Green

  • 1 Granny Smith Apple
  • 1 Cucumber
  • 4 Stalks of Celery
  • 4-6 Kale Leaves
  • 1/4 Lemon Peeled
  • 1″ Ginger

Jolt Juice

  • 2 apples
  • 1 orange
  • 1 cucumber
  • 1/4 lemon peeled
  • 4 kale leaves

First Post

I do not know if anyone will ever read this, so I have decided to write this just for me… sorry. Let me remind myself why I am doing this, so on those days where I go and shed my problems with a jar of Nutella.

1. You are on the verge of being overweight : Remember your lovely parents? Who for so many years battled with their weight? It’s better to fix it earlier than later.

2. You want this. Yes, you want this. Remember all those planning sheets, promises for the new year? Well yeah… You want to be one of those girls at the beach in her bikini with her friends. You want to have the confidence to talk to guys.

3. Health benefits baby : Think of how much further I will be able to run! How much less weight I will have to pull on a chin up. Think of how you won’t have to get nervous when you go to the doctor, cos they might find something nasty.

4. You will look so beautiful.

5. This body is a gift from God, and I am merely an inhabit-er of it.

Current Date: 14.12.14           Current Weight: 70.4kg              Height: 173cm

Current BMI: 23 (24 = overweight).