Health/Fitness
Clean eating Learn to Re-set your metabolism
40 days
SOULS
DIVINE HEALTH PLAN
Daily Activity
40 days
SOULS
DIVINE HEALTH PLAN
- When you wake Drink your KYANI (order at www.soulsofnoblecharacter.com)
- Eat something when you first wake up
- Keep snacks with you nuts, bars, fruits, veggies, ect….
- One banana at least every other day (best after a work out) High GI
- Eat an apple everyday (Gala or Fiji taste better) Put them in your salad
- After 4 pm Eat only Fish or tofu as a Protein with your salads, fruits, vegetables, nuts, MOST IMPORTANT DON'T eat CHICKEN, BEEF, and TURKEY after 4. (or cut out the carbs completely)
- Make sure you eat 5 or 6 times a day. This helps your metabolism start working right. (Breakfast, Lunch, Dinner and 2 snacks at least)
- Drink a lot of Water (min 2 liter) (for natural electrolytes put a few sea salt crystals
in your bottled water at least once a day) - Cut out all sugar (except fruit) use Nu-Stevia
- Soda
- Coffee
- Hard core energy drinks
- Salt
- Bread (For a season) Ezekiel 4:9 bread in moderation is ok
- Potatoes (for a season)
- Rice (for a season)
- Pasta (for a season)
- Breath mints and sugar gums
- Popcorn
- Candies
- Sugars (except naturalfruit) use Nu-Stevia
- Nitrites
- Processed foods
- Whole wheat flour
- Whole wheat bread, or Whole wheat tortillas Ezekiel 4:9 is best
- Green Tea in place of Coffee
- Corn chips in place of chips
- Refried black beans
- Nu- Stevia or Agave Nectar instead of sugar
- Maple syrup Grade B (for tea and oatmeal ect.)
- Spinach pasta or whole wheat pasta
- Grape seed, Macadamia nut, Coconut, and olive oils in place of oil ( In that order make sure
you read label for heat level) - Sea Salt
- Organic
- Free-range meats and eggs
- Organic non-fat milk instead of whole homogenized milk
- Almond butter instead of peanut butter
- Fresh cuts instead of processed foots
- Cayenne Pepper
- Maple syrup Grade B
- Juices with no Fructose (see the label)
- Hummus
- Corn chip
- Corn Tortillas instead of flour or whole wheat
- Bell Pepper (Red, Yellow, and Orange)
- Raisin Brand
- Oatmeal
- Eggs
- Turkey Bacon (sausage)
- Lemon Juice
- Balsamic vinegar
- Green tea
- Greek Yogurt
- Turkey breast slice
- Light mayo
- Onions
- Natural Peanut Butter
- Black Beans Black
- Turkey jerky/
- Ground turkey
- Salsa
- Cranberries, Granola
- Sorbet
- Lettuce
- Apple gala or Fiji (one Apple a day)
- Celery
- Bananas
- Fish (you will eat during the evenings)
- Brussels Sprouts
- Brown rice
- Avocado
- Pear
- Strawberries
- Low fat cheese
- Grapefruit
- Orange
- Veggies
- Berries
- Chicken sausage
- Broccoli
- Zucchini
- Onion
- Nuts
- Salmon burgers
- Turkey burgers
- Water
- Whole wheat pasta or spinach pasta
- Spaghetti sauce
- Seasonings
- Spinach
- Cream of Wheat
- Lime
- Tomatoes
- Black bean
- Turkey Chili with veggies
- Glazed chicken and brown rice
- Chicken wrap with corn tortillas minimal on the whole wheat tortilla
- Shrimp and grilled veggies over brown rice
- Chicken soup
- Veggie Omelet
- Tuna salad
- Baked lemon pepper salmon
- Fajitas
- Chicken stir fry broccoli, mushrooms
- Seafood veggies with Marinara
- Rotisserie chicken and steamed vegetables
- Bean salad with turkey
- Ginger turkey or ginger chicken
- Black beans and brown rice with Turkey
- Salad with a lot of veggies a few corn ships and group turkey
- Fruit shake in the blender with ice and add some protein
- Broccoli with Chicken breast
- Garden Burger
- Whole turkey with asparagus
- Seasoned fish and spinach
- BBQ Chicken (try to get it without salt)
- Roast beef wrap
- Beef asparagus and brown rice bowl
- Leon pepperSalmon kebab
- Fish tacos with whole wheat tortillas
- Grilled turkey and marinara sauce
- Chicken Fajitah Pita
- Tuna salad with bell peppers and lime
- Tofu and veggies
- Stir fry veggies with pine apple and nuts
- Garlic chicken salad
- Blackened chicken
- Turkey soup
- Black bean vegetable soup
- Indian Dahl and spinach
- Lentil stuffed tomatoes
- Vegetarian chili
- Egg plant sandwich
- Cottage Cheese and Blue Berries
- Hummas and celery
- Celery sticks and Almond butter
- Pear and Yogurt
- Low fat mozzarella string cheese and orange 130 calories
- Apple and almond butter 2 ½ tsp 140 calories
- Broccoli/cauliflower fat free dressing 2 tbs 150 calories
- 1 hard boiled egg
- 1 banana
- ½ cup non fat yogurt and 2 peaches
- 2oz sliced free- range turkey ½ pita whole wheat or bread
- 12 almonds raw
- ½ cup cottage cheese ¼ cup berries
- One medium banana Generous
- 1/2 cup of sweetened applesauce
- 1-cup unsweetened Dried apricot halves, cooked
- 1/2 cup?1 cup raw cherries
- Cream of Wheat Regular or quick Mix's Eat, plain,
- Prepared, 1 packet Frosted Mini-Wheat's
- 1 ounce (about 1/2 cup)?Grape-Nuts Flakes,
- 1 ounce (about 3/4 cup) ?Honey Smacks
- 1 ounce (about 3/4 cup)?Total,
- 1 ounce (about 3/4 cup) ?
- Wheaties, 1 ounce (about 1 cup)
- Bacon, cooked, two slices
- ?Chicken Roll, light meat,
- two ounces (two slices)?Chicken or Turkey
- One Two ounces boiled ham, ?Crabmeat
- 3/4 cup canned or cooked
- Omelet, plain with one large egg, skim milk?
- One scrambled egg, skim milk addedSunflower seeds, roasted, hulled, 2-tablespoons
- Generous 1-cup serving of Minestrone?. One cup tomato soup prepared with 1-percent milk (85 calories if prepared with water)?
- Vegetable soup - 1-1/8 cup with beef, chicken or turkey
- 2oz 2 oz canned tuna or chicken on 3-6 whole grain
- 2 oz smoked salmon with 1 Tbsp nonfat cream cheese on ½ whole wheat bagel
- 1 packet plain oatmeal with 8 oz skim milk
- 1 ounce whole wheat or oat bran pretzels, lightly salted
- 1 Nature Valley crunchy granola bar
- 1 Nature Valley chewy trail mix bar
- 1 ounce dry whole grain cereal
- Shake protein
- Banana with Almond Butter
Work Out Schedule (Beginner)
- Walk 3 days a week for min of 30 minutes and stretch (beginners)
- Walk a lap Jog a lap for 30 minutes 3 days a week and stretch (fat Burner)
- Walk Mon/Wed/Friday 45 minutes and Tues/Thurs aerobic or Run 30min stretch (Intense)
- Warm Up: Stretching with Core exercise (hold each for 15 second do 3 reps)
- Circuit Core 1: Plank, Oblique V-ups on both side, Superman, side plank, V-ups
- Circuit Cardio 2: Modified Push- up, Wall Squat, Jumping Jacks,
- Circuit Strength 3: Dumb bell Chess fly, Dumb bell cleans, Over head lift/ squat
- Circuit Resistance 4: Lunges, Sumo Squat, push ups, Dumbbell Biceps curl,
- Circuit E: Abs, plank with Leg raise, Lateral twist on arm, sit ups
- Cool Down: stretch
- Week 1 Mon/Wed/Fri/ Stretch with core workout first (burns more calories)
20 min treadmill/ Row 1 minute at 500 then 15 burpies 30 sec rest (5 circuits)
Tues/ Thurs Stretch with Core work out see above (Burns more calories)
Treadmill at level (6-8) for 30 second then 25 lunges no rest repeat/ stretch /Abs - Week 2 Mon/Wed/Fri/ Stretch with core workout (burns more calories) 3x
800 meter treadmill/ then 400 meter row/ 25 step ups and/ and squat Str/Abs Tues/Thurs stretch with core work out 2-mile treadmill. - Week 3 Mon/Wed/Fri/ Stretch with core work first (burns more calories) 20minutes treadmill Up-down cross body swings 10 reps, Overhead Saxon bend x3 Side bend assisted Bench lifts 15 each side/ Sumo Squat Jump ups 10x3reps / Reverse lunges, Jumping jacks with weights/ Butt kicks with weights/ lunges with weights/ Plank lift one leg on arm hold 30 second 2 x each side
Tues/Thurs Stretch with core work first (burns more calories) Row 400 meters in between
15 lunges, 15 burpies, 15 assisted pull ups 8 squats (times 5) Abs and stretch - Week 4 Mon/Wed/Fri/ Repeat week with Treadmill at 30 minutes minimum level 5.
