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Beach ready in 21 days

Beach ready in 21 days

Delicious meals plus snacks, along with a easy to follow fitness routine. We’ll get you sleeker, slimmer – and ready to hit the beach ! Follow this 7 days regime for 3 weeks and the result will for sure amaze you. And Look Stunning At Beach.

 Sunday
Upon waking Water infused with ginger & lemon
8.30 A.M. Workout 10 pushups, 20 barbell squats, 15 lunges, 40 crunches, 30 sec plank, 35 jumping jacks, 5 min jog.
Skin care Cleanse & exfoliate the face. Use a mist to close open pores. Apply moisturizer.
9.00 AM Breakfast Protein salmon (or)  1 bowl oatmeal with sunflower seeds & agave.
Mid morning Snack  Seeds (pumpkin, sunflower, chia etc)
Green tea without sugar
12.30 P.M. Lunch  Veg kichidi (or) Salad made with 2 cups chopped Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded low-fat cheddar, and 1 tablespoon low-fat Caesar dressing.
Skin care Do the ‘cheekbonesqueeze.’ Gently pinch your cheeks for a couple of minutes to increase blood flow and give a healthy glow.
4.00 P.M. Evening  Nuts (almond, walnuts)
Black tea or black coffee
6.00 P.M. Workout 20 minutes of elliptical.
Skin care Take half a Papaya & smash it. On freshly washed skin apply the Papaya & leave it for 10 minutes. The enzyme action in the Papaya will hydrate the skin. Tone & moisturize.
7.00 P.M. Dinner  Skinless chicken breast (or) 1 bowl steamed mix veggies.
 Monday
Upon waking Water infused with ginger & lemon
8.30 A.M. Workout 15 pushups, 40 barbell squats, 30 lunges, 20 crunches, 30 sec plank, 25 jumping jacks, 5 min jog.
Skincare Use an oscillating brush moving it in circular motions over the skin to increase blood flow.
Provides deep cleansing & gentle exfoliation leaving the skin soft & smooth. CTM regime for face.
9.00 AM Breakfast Rava Idli with sambar (or) Omelet made with 4 egg whites, 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each fat-free refried beans, diced onion, diced mushrooms, and salsa.
Mid morning Snack 2 tablespoons hummus and 6 baby carrots
Green tea without sugar
12.30 P.M. Lunch Smoked turkey wholemeal wrap with tomato & red onion salad (or) 1 bowl Brown rice with veggies.
Skincare Apply a fruit mask.
4.00 P.M. Evening Nuts (almond, walnuts)
Black tea or black coffee
6.00 P.M. Workout 40 high knees, 20 climbers
Skincare Relax in an Epsom salt bath to get your circulation flowing. CTM regime for face.
7.00P.M. Dinner Bell pepper – paneer stir fry (or) Shrimp, grilled or sauteed with 1 teaspoon olive oil, salt and 1 teaspoon chopped garlic.
 Tuesday
Upon waking Water infused with ginger & lemon
8.30 A.M. Workout 20 pushups, 20 barbell squats, 10 lunges, 30 crunches, 40 sec plank, 35 jumping jacks, 7 min jog.
Skincare Cleanse the face with half milk and half water. Gently rinse off afterwards. The lactic acid in milk brightens the skin. Tone with a mist & apply moisturizer.
9.00 AM Breakfast 1 cup oatmeal with bacon (or) Ragi porridge
Mid morning Snack 1 bowl soup with onions, tomatoes, pepper & celery
12.30 P.M. Lunch Smoked turkey wholemeal wrap with tomato & red onion salad (or) Roasted Corn & Black Bean Tacos
Skin care Mix together one teaspoon of honey and three teaspoons of olive oil in a bowl. This makes a great moisturiser for hand, legs & face.
4.00 P.M. Evening Nuts (almond, walnuts)
Black tea or black coffee
6.00 P.M. Workout 20 minutes of elliptical.
Skin care A DIY home exfoliater for a brighter complexion. Mix together 2tbsp of salt & juice from half a lemon. Rub it across the whole face in circular motions and rinse with warm water. Tone with a mist & moisturize.
7.00 P.M. Dinner Grilled halibut (or) Paneer & spinach dip
 Wednesday
Upon waking Water infused with ginger & lemon
8.30 A.M. Workout 16 pushups, 25 barbell squats, 10 lunges, 35 crunches, 45 sec plank, 30 jumping jacks, 8 min jog.
Skin care Use a loofah to brush away the dead skin cells from the body. Always brush upwards towards the heart to get the blood flowing from one side to the other. CTM regime for a face.
9.00 AM Breakfast Protein Quinoa Pancakes (or) Burrito made with 1 tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup fat-free refried black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro.
Mid-morning Snack 1/2 cup fat-free vanilla yogurt with 1 tablespoon chopped walnuts
12.30 P.M. Lunch Smoked turkey wholemeal wrap with tomato & red onion salad (or) Salad made with 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan, and 1 tablespoon light Russian dressing.
Skin care Do the ‘jawline pinch.’ Gently pinch along the jawline and up around the jawline towards the hairline. Repeat four times. This will elasticise the skin and increase blow flow.
4.00 P.M. Evening Nuts (almond, walnuts)
Black tea or black coffee
6.00 P.M. Workout 40 high knees, 20 climbers
Skin care Steam bath the face. Revive your skin with a home-made face mask. Mix half a cut up cucumber and 1tbsp of yogurt together. Apply onto skin for 15 minutes and rinse. Tone with a mist & apply moisturizer.
Dinner Fish Tacos (or) 1 bowl steamed mix veggies sprinkled with black pepper powder & salt & garnished with lemon juice.
 Thursday
Upon waking Water infused with ginger & lemon
8.30 A.M. Workout 10 pushups, 35 barbell squats, 10 lunges, 40 crunches, 50 sec plank, 25 jumping jacks, 9 min jog.
Skin care Cleanse the face with half milk and half water. Gently rinse off afterwards. The lactic acid in milk brightens the skin. Tone with a mist & apply moisturizer.
9.00 AM Breakfast Protein Quinoa Pancakes (or) Burrito made with 1 tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup fat-free refried black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro.
Mid morning Snack Avocado, Tomato & Cucumber salad
Green tea without sugar
12.30 P.M. Lunch Salad with 2 cups romaine lettuce & 1/2 cup sliced grilled chicken. (or) 1 bowl Brown rice with veggies.
Skin care Place two slices of cucumber over the eyes and rest for 15 minutes. Cucumber contains a substance called beta-carotene which acts as an anti-oxidant and great for inflammation.
4.00 P.M. Evening Nuts (almond, walnuts)
Black tea or black coffee
6.00 P.M. Workout 20 minutes of elliptical.
Skin care Cut open half a lemon and sprinkle a small amount of sugar on top. On clean skin rub the lemon straight onto the skin. This will tighten pores and acts as a toner. Tone with a mist & apply moisturizer.
7.00 P.M. Dinner Fish Tacos (or) 1 bowl steamed mix veggies sprinkled with black pepper powder & salt & garnished with lemon juice.
Day 6 Friday
Upon waking Water infused with ginger & lemon
8.30 A.M. Workout 15 pushups, 30 barbell squats, 15 lunges, 35 crunches, 40 sec plank, 25 jumping jacks, 9 min jog.
Skin care Apply a gentle facial scrub and exfoliate. Helps to remove dead skin cells and brighten complexion. Later on tone the skin with a mist. Tone with a mist & apply moisturizer.
9.00 AM Breakfast Besan Chilla (or) Protein salmon
Mid morning Snack Avocado, Tomato & Cucumber salad
Green tea without sugar
12.30 P.M. Lunch Veg kichidi (or) Skinless chicken breast
Skin care Place two teabags into the fridge and let them cool down for a couple of minutes. Once cooled place them on your eyes and leave for 5 minutes. The caffeine can help shrink blood vessels around the eyes.
4.00 P.M. Evening 8 baked corn chips with 2 tablespoons guacamole.
Black tea or black coffee
6.00 P.M. Workout 40 high knees, 20 climbers
Skin care For a healthy glow mix 3tbsp of orange juice, half a cup of warm honey into a bowl. Leave for 30 minutes and wash off. Tone with a mist & moisturize.
7.00 P.M. Dinner Turkey breast & Tomato-cucumber salad made with 5 slices tomato, 1/4 cup sliced cucumber, 1 teaspoon fresh chopped thyme, and 1 tablespoon fat-free Italian dressing. (or) 1 bowl steamed mix veggies sprinkled with black pepper powder & salt & garnished with lemon juice.
Day 7 Saturday (We Know You Are Excited For Beach)
Upon waking Water infused with ginger & lemon
8.30 A.M. Workout 20 minutes walking, 20 minutes stretching
Skin care Cleanse the face with organic cleanser. Tone with a mist. Pop your moisturiser into the fridge. Once it is cool pop on under the eyes and massage gently.
9.00 AM Breakfast Protein Quinoa Pancakes (or) Burrito made with 1 tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup fat-free refried black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro.
Mid-morning Snack Avocado, Tomato & Cucumber salad
Green tea without sugar
12.30 P.M. Lunch Grilled chicken salad with 2 cups romaine lettuce & 1/2 cup sliced grilled chicken with 1 cup low-fat yoghurt. (or) 1 bowl brown rice with veggies.
Skin care Take half a Papaya & smash it. On freshly washed skin apply the Papaya & leave it for 10 minutes. The enzyme action in the Papaya will hydrate the skin.
4.00 P.M. Evening 1/2 cup fat-free cottage cheese with 1/2 cup salsa.
Black tea or black coffee
6.00 P.M. Workout 20 minutes of elliptical.
Skin care Mix a teaspoon of baking soda to your cleanser and apply to the skin. Take off with a cotton pad. Baking soda acts as a great brightening tool for the skin. Tone with a mist & apply moisturizer.
Dinner Salad made with 3/4 cup cooked Bulgar, 4 ounces chopped grilled chicken breast, 1 tablespoon shredded low-fat cheddar, diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1 tablespoon low-fat vinaigrette. (or) 1 bowl veggie soup.
  1.  More about fitness regime

2.  More about healthy recipes

3.  More about skincare

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