Pre Phase Four Warm Up

Sunday – Light calisthenics – 

    100 hip raises

    45 plank push ups

   25 weighted squats

   40 weighted (20 on each side) side bends.  

  Food: Sautéed tilapia, broccoli and black beans.  That’s what I ate all day.  

  Drinks: Approx – 4 Hot Toddy’s (12oz), 20 oz water

Monday – AM Calisthenics – 

      25 weighted squats

     40 side leg lifts (20 each side)

     75 calf lifts

     20 bridges plus 30 second hold

     90second hold boat pose

     60 second hold crunch pose into hovering

        

Food:  Egg white flatbread Subway

            chopped turkey salad Subway (I should note that I do not add dressings to salads.  Only mustard, preferably spicy to aid in digestive health.  On sandwiches, only mustard, sometimes (rarely) ketchup, never mayo.  I add pepper to most meals when possible to aid in digestion as well)

           Sushi – with brown rice(I only order raw rolls, preferably tuna, salmon – nothing cooked, fried, tempura, or with sauce)

 Drinks: 12 oz Sake, 20oz hot green tea  8oz regular tea, 8 oz water