Phase Four - Days One, Two, Three., Four

Phase four Begins!!!  Tuesday – starting cabbage soup cleanse(can also be used as a fast-diet) I eat this for breakfast and lunch. I eat a regular dinner if I want.   I plan to do this cleanse for the next 10 days.  If you are joining, please comment below and let me know how you are doing! 

The trick to a good cabbage soup cleanse is the spice and ingredients.  The spicier the better –red pepper, paprika, chili sauce, etc.  Besides cabbage, I add other leafy vegetables and veggies with some substance.  For this week’s version, I used Low sodium Vegetable juice as a broth, cabbage, collard greens, mushrooms, and onions for added sustenance.  I know there are those of you out there who need meat with every meal.  Use poultry or fish if needed.  Also, if you are raising your protein intake but don’t want meat, use beans.

Got up at 4am to cook and workout.  

    20mins bike with 10lbs weight vest.  

   Weighted Sidebends with vest on 30 on each side.  

     Planks with vest on. 90 sec hold, 60 sec hold, 30 sec hold. 

    30 leg lifts, 

     30 side leg lifts, 30 sec hold each side, 

     30 side leg lifts each side (feet together), 

    15 jackknifes each side. 34” waist today.  Not bad considering my period started this AM so bloaty, etc. 

I should digress here and discuss Progress Monitoring –

            Using scale is not the most accurate measurement as it does not account for BMI or muscle/fat ratio but feel free to do so.  The best way to track this in house is via loss of inches.  I concentrate on waist and each upper thigh area that makes up lower hip, then mid-hip that includes glutes.  Waist is a tricky measurement.  I use my bellybutton as a general guideline.  Each week I will do a before and after.  Since we didn't start Phase Four until Tuesday, we will do before/after Tuesday/Saturday this week

I went out with some friends after work today.  The cleanse worked wonderfully.  Everything that went in came out so I went with a 0 calorie deficit meaning I could indulge a tad.  I had a small bowlof black beans, rice, and eggs.  Idrank 4 Hot Toddy’s Nashville style.  At home, I did nothing.  So bummer.

Wednesday – Day two of the cleanse. Once again working perfectly.  Running Late.  Change of time and rain really messes with my internal clock so no AM workout.  Met up with a friend at Best Kept Secret Happy Hour in Nashville.  Had 16 thin slices of ahi tuna rare no sauce, ginger, and cucumber.  2 Hot Toddy’s Nashville style.  Then I had an indulgent dessert drink – Patron Café!  Yumm…….

PM WorkOut
    Did 100 crunches before bed

Thursday – Day 3 of the cleanse!  

AM Workout

   50 plank push ups

  120 standing calf lifts (60 both feet, 30 each foot), 

  30 weighted squats.  

   Wall squats with arm weights (90sec, then 60sec, then 30 sec) 

   airplane holds (60 sec each leg). 

   80 weighted side bends (40 each side), 

   10 -10 second leg lift/straight pose hold (equivalent approx 100 leg lifts), 

    80 side leg lifts feet together (40 each side)

Did I mention this cleanse is working super duper well?!

PM Workout

  100 crunches before bed

Food: Cabbage soup is running low on content, mainly broth.  When this happens, I add a protein.  Tonight, I reheated the soup and cooked in Tilapia.  This should last through tomorrow.

Drinks: Liver gets the day off.  Just water and tea!!!

Progress Monitoring: Already down an inch and a half in the waist!!! Yes!!!!!!!!

Friday - Day 4 of the cleanse!

  AM Work out 

      100 crunches

      30 leg lifts

      20 bridges (30 second hold)

      L pose holds (10 seconds) 14 total

  PM Work Out
      100 hip raises
      55 Plank Push Ups
      100 side bends Legs together (50 each side)