Designed for those who are either preparing for an event or simply need a kick-start toward their health goals, my plan teaches you how to incorporate new, healthy practices in your life and get your metabolism moving. Try this simple plan for a week and see just how much better you feel for it.
Recipe - The Ultimate Breakfast Smoothie
Remember to never skip breakfast as it's one of the worst thing you can do for your metabolism. If you're in a rush then try this quick and easy smoothie to get you going:
200ml coconut water
Handful of frozen mixed berries
¼ teaspoon stevia
1 tablespoon hemp seeds or 1 scoop protein powder
(I like SunWarrior Natural Vegan Protein)
Simply blend and drink.
Exercise - High Knee Sprints
Try this to get your body pumping in the morning!
Keep your abs tight, then sprint on the spot as fast as you can. You can try putting your arms out in front and lift your knees to touch your hands for a more intense butt workout! This exercise works your abs as much as it increases your heart rate so push hard, pull those knees up and make every rep count. Count to 40 reps and do 3 sets.
Recipe - Coriander & Mint Turkey Burgers with Garden Salad
Turkey is one of my favourite lean meats, simply because it's naturally low in fat and extremely high in protein. Protein keeps you fuller for longer, so try making this simple recipe for lunch or dinner to keep that metabolism revving.
For the burgers:
Handful coriander, chopped
Handful of mint, chopped
500g turkey mince
1 tsp dried chilli flakes
Salt & pepper
Coconut oil (for frying)
Mix all ingredients together in a bowl. Shape into palm size patties and flatten to 1cm thickness. Shallow fry in coconut oil for 2 minutes on either side or until golden. Serve with green salad leaves dressed with olive oil, lemon & salt. Simple and delicious!
Exercise: Upward push-up
Get into plank position then let your bodyweight travel forward as you keep your elbows tucked into your sides and lower your chest down to the ground. Keep your tummy tight, push through to an upward facing dog, then back to the beginning position of a hand plank. Minimum 15 reps.
Recipe - Green tea
Try replacing your daily coffee with green tea - preferably drinking up to 3 cups during the day. Research shows that it increases your energy expenditure and boosts your metabolism!
Exercise - Front Plank with leg walks
This is great to really challenge your core! Get into a plank position and make sure you keep your shoulders over your elbows and slightly tuck your pelvis under to prevent your back from dipping. Begin alternating between bending each knee towards the floor, like you are walking. This is excellent for the lower abdominals! Count to 40 reps and try 2 sets.
Recipe - Fried Chicken (That's right!)
As the chicken is fried in coconut oil, it's full of healthy fats and tastes delicious! It's super easy and the protein will help keep you fuller for longer.
Cut 1 chicken breast into strips. Season with salt, pepper and a bit of sweet paprika. Preheat 3 tablespoons of coconut oil in a shallow frying pan. Fry for 4 minutes on each side or until cooked through. Serve with a leafy salad!
Exercise - Air squats
This type of squat really works the legs, butt and gets your heart rate going. As you squat, lift your feet slightly from the floor. Push your butt back and make sure you can see your toes. Go for 20 reps.
Recipe - The perfect snack
It's very important to snack through-out the day as it maintains your energy levels and your metabolism running. But make sure your snacks are healthy, the last thing you want to be doing is reaching for a sugary bar! The recipe below is for my "beauty bites" - one or two should keep you full up until your next main meal.
45g ground cashew nuts
10g Clean and Lean Beauty Food Powder or your choice of superfood powder.
Desiccated coconut for rolling
Pre-soak dates in warm water for up to 1 hour. Place into food processor and blend until a sticky paste forms. Add the ground nuts and powder, then blend. Using your hands, roll into balls, I like to measure each ball at 10g. Roll in the desiccated coconut and leave in fridge for 2 hours or longer to set.
Exercise - Stretch
My 7 Day Quickie has two days dedicated to stretching. As we get older stretching becomes super important to help prevent injury, improve circulation and aid in muscle recovery. If yoga isn't a part of your weekly routine, maybe try an alternative like Fascia Stretch Therapy or infrared saunas which also help to relieve muscle tension, relax and detoxify the body. Regeneration is an important part of any fitness program and my goal is to help all my clients understand how to weave it into their healthy habits.
Learn more about Tegan's 7 Day Quickie Program.