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7+7 REBOOT Days 9 through 11

Days 9 - 11

YAY!

Day 9 - Today's workout was a 45-minute  Strength & Endurance Power Circuit.

Which basically means, light weight, lots of reps and you don't stop moving! Topped it off with some gut and butt and for 30 minutes and felt AH-MAZING!

I put on an old pair of shorts (sowry Boston!) and they used to be a bit (ahem) uncomfortable but today, perfecto! What you must realize when cutting out processed foods is that a looser waistband and a lower number on the scale is NOT all fat loss.... However, after 9 days of diligence, clean eating, exercise and zen, some of it most definitely is!

Breakfast - 2 Eggs Over Easy with some sauteed broccoli, red onions and green peppers (about 3/4 cup)

Snack - 1/2 Peanut Butter Banana Pancake

Lunch - Thai Laab Lettuce Wraps (sans lettuce because I was out. Subbed in same veggies as breakfast!)

1/2 cup Baby Bok Choy and....

I had my Snack (melon with 1 piece Prosciutto  and a cup of cherries) with lunch because I was super hungry today from the butt kicker workout!

Thai Laab Lettuce Wraps (pictured)

1 pound 99% lean ground turkey
1 large scallion or green garlic sliced into thin rings
2 small purple turnip sliced into thin  1/2 strips
One small red onion minced
1/4 cup fresh parsley, chopped
1/8 Chinese basil, chopped
2 tbsp. fish sauce
2 tbsp. Chili paste
1 tbsp. Amber Honey
1 teaspoon garlic
1/3 teaspoon Ginger
1/4 Redpepper flakes
1 tablespoon coconut oil
One half squeeze fresh lime juice

Heat pan on medium heat. Add coconut oil and stir until melted. Add ground turkey and crumble. Cook turkey for three minutes stirring constantly. Add remaining ingredients except for agave nectar. Stern and then cover for 4 minutes. Add agave nectar and mix thoroughly. Continue to cook for another two minutes. Add lime juice mix and mix well. Transfer to a plate and enjoy.

Serve with butter lettuce, endive, Red or green leaf lettuce, or Romain to make l
wraps!

Dinner - My newest recipe of homemade Caramelized Onion Organic Ground (White Meat) Chicken Meatballs with Organic Marinara (thank you Trader Joes) with

1 cup Zoodles 

 

Day 10 - Taught a 55-minute cycle class and did a 45-minute heavy Superset Lift

Breakfast - 2 eggs

1/2 cup chopped pre-cooked broccoli

1/2 cup chopped mixed red & green peppers

1/4 cup chopped red onion 

Snack - 1 REBOOT Broiled Tomato with Goat Cheese

Lunch - 1 cup REBOOT Pumpkin Turkey Chili w/ 2 organic Fingerling Potatoes (pictured)

1 REBOOT Kale Salad with 6 grape tomatoes, palmful of raw sunflower seeds and 1 tbsp of both dijon mustard and EVOO whisked together

Snack - 1/4 cup oatmeal with 1/4 cup Blueberries cooked right in (it makes it naturally sweet!)

Dinner - 5 oz. Filet Mignon

3/4 cup Mashed Cauliflower (recipe)

1/2 Sliced English Cucumber w/ 2 tbsp. Tahini

 

Mashed Cauliflower 

One large head cauliflower

2 to 3 cups of organic chicken broth

1/2 cup unflavored/unsweetened almond milk or 1/4 cup almond milk creamer 

Salt and Pepper to Taste

Cut cauliflower into florets and place in medium size pot. 

Pour enough chicken broth answer phone cover the cauliflower.

Boil for 20 minutes. Drain. Add almond milk to pot. Beat with a hand mixer until smooth or transfer to a food processor and purée. 

 

Day 11 - Taught a 55-min cycle in the morning and did a heavy lift superset with 2 of my favorite clients in the afternoon (K and H - this means you guys!). Virtual training is a ton of fun plus I think I'm working out more than ever as I demo each exercise as well as verbally cue and coach to keep my clients in perfect form!

Post-gym I had a personal appointment so I went to Whole Foods and grabbed 2 hard-boiled eggs, a small "garlicky kale salad" and an iced milk almond Matcha Green tea I.e. "Breakfast"

I actually wrote an article on Matcha Tea for Boston Magazine a few years back. Check out the attached link!

http://www.bostonmagazine.com/health/blog/2013/11/13/matcha-tea-health-benefits/

Snack - I skipped my first snack today as I ate a late breakfast and wasn't hungry. As long as we don't go more than 5 hours in between meals/food consumption our blood sugar stays stable which is KEY! It's when we exceed 5ish hours that our metabolism and body start to get upset at us. Hit me up at susan@susanreardonwellness.com if you want to learn more about this.

Lunch - Leftover meatballs and zoodles

Snack 2 - REBOOT Strawbana Smoothie  

Dinner - REBOOT Leftover Lettuce Wraps BUT this time I had lettuce!

 

 

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OneMore Shot to REBOOT Before the Summer

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OneMore Shot to REBOOT Before the Summer

The warm weather is fast approaching. You can smell it in the air. Literally. AND at the gym. People have recommitted themselves to their fitness regime in preparation for summer attire. Most of us have the workouts down but what about the nutrition?

The Real Deal

For optimal body fat reduction and weight loss, nutrition is key. The magic formula is 80% nutrition 20% exercise. Don't get me wrong, you NEED to exercise but if you're taking in too many calories, you won't see the fruits of your labor and those extra pounds won't go anywhere. You might be building up some serious muscle but if there's a layer of body fat on top of it.....

So Now What???

It's actually pretty easy. Stick to 5 oz. portions of lean proteins, lots of low carbohydrate foods such as vegetables (Think leafy greens or really anything green), 1/2 to 3/4 cup "good" starches (think sweet potatoes, brown rice, quinoa) and 2 to 4 tablespoons of fat per meal (EVOO, raw nuts and avocado). 1 to 2 servings of fruit per day can serve as dessert. This might sound rigid but it's really not. And it's even easier if you try.....

My 7+7 REBOOT Whole Food Detox

7+7 COCONUT CHICKEN CURRY

7+7 COCONUT CHICKEN CURRY

Have you ever felt like you wanted to push the RESET button on your current nutritional habits?  I've designed the 7+7 REBOOT to help take you back to basics: foods that provide essential nourishment, spark your metabolism, maintain blood sugars and decrease body fat. This 2-Week Nutrition Plan combined with moderate exercise and meaningful lifestyle activities will jump start your bod to shed excess weight and feel great. 14 EASY days of quick & easy recipes, healthful eating and 24 hour support.

Learn More About the 7+7 HERE

 

 

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