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MONTH 3

Follow your weekly workouts and challenges below.

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WEEK 10 – THE WORKOUTS

Bootcamp Yoga Flow

Continue to develop functional strength, core definition, flexibility and mobility with today’s yoga sculpt routine.

Chest + Shoulders + Triceps

For this workout, you will need a set of light + heavy dumbbells. Make sure to complete the entire routine, start to finish, for maximum benefits!

Quads + Glutes

For this workout, you will need a set of light + heavy dumbbells. Make sure to complete the entire routine, start to finish, for maximum benefits!

HIIT Routine #2

Make sure to complete the entire routine, start to finish, for maximum benefits! Push yourself, but stay safe!!

Back + Biceps

For this workout, you will need a set of light + heavy dumbbells. Make sure to complete the entire routine, start to finish, for maximum benefits!

Hamstrings + Calves

For this workout, you will need a set of light + heavy dumbbells. Make sure to complete the entire routine, start to finish, for maximum benefits!

Ab Crusher

Cool Down + Stretch Routine

No equipment is needed for this Ab Crusher sequence!

Follow it with the Cool Down and Stretch routine, and remember – you can do this video ANY time during the week for an added push!

MINDSET COACHING + BONUS CHALLENGE

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Think you might have an “acidity” problem?

Get your body back on track with a 30 day system to remove toxins and get your body back into an alkaline, fat burning state. Fill out this interest form and one of us will be in touch to set up a free 15 minute coaching call.

EFFECTS OF OVERLY ACIDIC PH

  • Too much acid decreases the oxygen supplies to hemoglobin in your blood, which compromises all bodily functions.
  • Damage of cell walls from free radicals is accelerated leading to premature aging, eyesight and memory problems, wrinkles, age spots, etc.
  • Acidic blood acts a chemical irritant that slowly attacks and breaks down the smooth muscle tissues of the inner walls of arteries and veins, which can cause irregular blood pressure.
  • Acidic pH increases the rate plaque builds up in your vascular system by allowing cholesterol to bind to heavy metals and other cellular debris.

HOW TO MAINTAIN GOOD HEALTH

To maintain your health, your diet should consist of at least 60% alkaline foods and 40% acid forming foods. If you’ve been eating an overly acidic diet, you will need to consume 80% alkaline foods and 20% acid foods to restore your pH balance.

WHAT ARE ALKALINE FOODS & ACIDIC FOODS?

There should be a pretty startling difference between acidic and alkaline foods listed below — most processed foods are acidic, while natural foods like fruits, vegetables, and nuts are alkaline. This is exactly why 60-80% of your calories should be based around these foods – it’s your fat burning secret to losing weight and keeping it off for good. Not only that but you will have more energy than you’ve ever experienced, radiant glowing skin, and vitality to keep you going throughout the years.

ALKALINE FOODS

  • Almonds
  • Amaranth
  • Apples
  • Asparagus
  • Avocado
  • Bananas
  • Beets
  • Blueberries
  • Broccoli
  • Cabbage
  • Carrots
  • Celery
  • Coconut
  • Dates
  • Figs
  • Flax Seed Oil
  • Garlic
  • Grapefruit
  • Grapes
  • Greenbeans
  • Herbs (All)
  • Kiwi
  • Lemon
  • Lettuce
  • Lime
  • Mango
  • Maple Syrup
  • Millet
  • Mushrooms
  • Olive Oil
  • Onions
  • Papaya
  • Parsley
  • Peaches
  • Pears
  • Quinoa
  • Spices (Cinnamon, Curry, Ginger, Sea Salt, etc)
  • Spinach
  • Sweet Potato
  • Tomatoes
  • Watermelon
  • Wild Rice
  • Zucchini

ACIDIC FOODS

  • Alcohol
  • Antibiotics
  • Artificial Sweeteners
  • Beef
  • Bread (Sourdough, White Bread, Whole Wheat Bread)
  • Candy
  • Canned Tuna
  • Canned Vegetables
  • Cereals
  • Cheese
  • Chicken
  • Chocolate
  • Coffee
  • Condiments (Ketchup, Miso, Mayonnaise Or Mustard)
  • Dairy (Milk, Ice Cream, etc)
  • Grains
  • Honey
  • Peanut Butter
  • Refined Salt
  • Seafood
  • Soft Drinks
  • Tobacco
  • Turkey
  • Walnuts
  • White Flour Products (Pasta, pastries, donuts, etc)
  • White Sugar
  • White Vinegar
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