Читать книгу Drop a Size in Two Weeks Flat! plus Collins GEM Calorie Counter Set - Joanna Hall - Страница 45

Today’s mantra: I am keen to continue with my new healthier lifestyle.

Today’s step target: 10,000

Tip/testimony from volunteer: Since starting this diet and exercise plan, I can’t believe how much weight I’ve lost, how my body shape has changed and how much better I feel about myself. If everybody could have a Joanna Hall to advise and look after them I am sure the world would be a happier, slimmer and healthier place! Carol, 42

On rising	1 glass of water plus cup of coffee, green tea or tea, or hot water and lemon
Suggested activity zone	15-minute walk (step target 1800) plus abdominal and core stability exercises
Breakfast	2 glasses of water breakfast grill: broil 3 tomatoes and a handful of mushrooms (sprayed with oil) and serve with 1 poached egg and a slice of wholewheat toast
Mid-morning spruce juice	choose a juice from those listed
Suggested activity zone	20-minute walk (step target 2400)
Lunch	1 glass of water a lunch from the options suggested in this book
Mid-afternoon	2 glasses of water
snack	a snack from the options listed
Suggested activity zone	30-minute walk (step target 3600)
Satisfying soup Dinner	1 bowl of FOG or Immune-boosting soup
	2 glasses of water a Starch Curfew meal from the selection in this book
Suggested activity zone	15–20-minute walk (step target 2200)
Bedtime drink	chamomile tea, hot milk or soya milk, or hot water and lemon

UPPING THE INTENSITY

If walking at a steady pace now feels like child’s play, why not up the pace and try some intervals? Don’t worry, you don’t have to be an athlete to try interval training! Simply incorporate some faster bouts of power walking with your usual brisk pace. Use park benches, lampposts or even trash cans as markers to space out your intervals and make sure there’s a marked difference between the pace of your fast bout and your recovery walk.