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How I stay lean!

Posted by Wendy Lucas on October 29, 2017 at 11:55 AM Comments comments (0)

How I stay lean!




FASTING
hot yoga 
long walks daily (2 hours)
drink green tea and coffee
eat lots of veggies
eat more plant protein, less carbs, more VEG
stay bu
lift weights 2-4x per week
sleep 7-8 hours every day
meditate
avoid negative people / negative emotions
focus on happiness
drink a lot of water
I do not drink alcohol
no white flour
I eat salmon, veggies, almonds, egg whites, lentils, tofu, and plant-protein powders for protein
be mindful
avoid sugar
stay present

Burn Fat, Build Muscle with Intermittent Fasting

Posted by Wendy Lucas on October 29, 2017 at 11:35 AM Comments comments (0)

How to "Get ABS"?????.....

INTERMITTENT FASTING!


Guess what!? You already have abs. The key to revealing them, is burning the fat layer over the top. How do you do that? Stop eating so many meals + cut carbs + add more cardio (as simple as long walks!, I don't do intense cardio or spin class or running, I simply walk a lot, I walk fast and I walk very far).... plus some squats, push-ups, dips and lunges.

Intermittent Fasting is my favorite method for reducing body fat because you don't have to kill yourself in the gym. Simply eat less during the day, fill up on tea, black coffee (splash of almond, coconut, or soy milk is ok), stevia is fine too to sweeten. Protein drinks and amino acids are fine too, as are vegetable juices.  your body will be in the ultimate fat-burning mode when you stop putting carbs in your mouth hole!  I always make sure to drink Branched Chain Amino Acids (MRM island fusion G-Reload is the one I use), starting first thing in the morning I put 3 scoops in my Hydro Flask water bottle.

Have fun!

10 Day Transformation - Lose Weight and Get Healthy!

Posted by Wendy Lucas on August 7, 2015 at 1:35 PM Comments comments (0)

Purium 10 day Transformation




Use code: FITWITHWENDY to get $50 off your transformation.

http://www.mypuriumgift.com


Watch how it works:

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Green superfoods. Lose Weight. Burn Fat. Build Muscle. Organic, Vegan, Non-GMO. Increase Energy and Mental Focus. Cut out processed foods. Cut out sugar. Change your tastebuds and start eating healthier today =)

10 Day Detox Diet Meal Plan

Posted by Wendy Lucas on June 5, 2014 at 7:50 PM Comments comments (0)

10-Day Detox Diet Meal Plan

by Dr. Mark Hyman

Breakfast: Whole Food Protein Shake

This shake will give you plenty of energy for your day. It is made 100% from whole, fresh, real food, focusing on healthy fats and antioxidants.

• 1/2 cup frozen wild blueberries

• 1/2 cup frozen cranberries

• 1/4 lemon with rind

• 1 tbsp. almond butter

• 1 tbsp. pumpkin seeds

• 1 tbsp. chia seeds

• 1 tbsp. hemp seeds

• 2 walnuts

• 1/4 avocado

• 1/2 tbsp. extra-virgin coconut butter

• 1/2 cup unsweetened almond milk or hemp milk

• 1/2 cup water Combine all of the ingredients in a blender.

Blend on high speed until smooth, about 2 minutes. If the shake is too thick, add more water. Makes one shake.

Lunch: Super Salad

• Choose a green base: arugula, spinach or mixed salad greens.

• Choose three vegetables: red, green or orange bell pepper, celery, mushroom, snap peas, jicama, carrots, radish, broccoli, cauliflower, cabbage, onion, roasted peppers, artichoke hearts, parsley, dill, cilantro, mint.

• Choose one healthy fat: ¼ avocado, 2 tbsp. nuts or seeds (walnuts, almonds, pumpkin or sunflower seeds), 2 tbsp. olives (kalamata).

• Choose one serving protein (4 ounces): Salmon, sardines or shrimp (wild fresh or canned), organic chicken or turkey, cubed tofu or tempeh.

• Choose your dressing: 2 tbsp. tahini with lemon juice, 1 tbsp. olive oil with lemon juice or apple cider vinegar.

Dinner: Nourishing Meal

• Choose a green base: Broccoli, asparagus, arugula, spinach, kale or chard

• Steam or lightly sauté with some garlic and olive oil or coconut oil.

• Add 4-6 ounces of protein (options: organic / wild caught, chicken, turkey, salmon, shrimp, scallops, grass-fed meat, canned salmon, sardines, hard boiled omega-3 eggs, tofu or tempeh.)

Snacks:

• Choose either: creamy tahini, hummus or tapenade with sliced raw veggies of choice.

OR

• ¼ cup mixed nuts (raw if possible, like almonds or walnuts). 


The 10-Day Detox Diet Meal Plan Allowances

Unlimited Non-Starchy Vegetables Allowed:

Arugula, artichoke, mushrooms, Swiss chard, asparagus, dandelion greens, mustard greens, tomatoes, bean sprouts, eggplant, onions, turnip greens, beet greens, endive, parsley, watercress, bell peppers (yellow, red or green), fennel, radishes, celery, broccoli, garlic, radicchio, chives, Brussels sprouts, ginger root, snap beans, collard greens cabbage, green beans, snow peas, jalapeno peppers, cauliflower, hearts of palm, shallots, kale, summer squash, zucchini, spinach and lettuce.

Approved to cook & season meals with:

Coconut oil, olive oil, nut butters, nuts & seeds (hemp, chia, flax, pumpkin & sesame), coconut milk, unsweetened almond milk, balsamic vinegar & apple cider vinegar, low-sodium vegetable broth, Dijon mustard, sea salt and black pepper, turmeric, cayenne, thyme, rosemary, chili powder, cumin, sage, oregano, onion powder, cinnamon, coriander, cilantro, paprika and parsley.