As you begin week 4, take just a brief moment to thank yourself for starting this journey towards a healthier you and for making the commitment to complete 3 full weeks of the Clean Cuisine Challenge. Just remember, nothing worth having ever comes easy. Having said that, we promise it all gets easier and easier the longer you stick with it.
You will reach a point where you just can’t imagine going back to your old ways. Maybe you won’t reach that point tomorrow, but if you stick with it you will see that day. This much we promise!
Ok, enough of the pep talk; let’s jump right into week 4…
Focus of Week 4:
Continue with the food program and menu plan suggestions as described in Week 3.
Your Full Fitness Fusion focus will be the “Slim” Interval Training Workout. We’ll be modifying the workout program to combat boredom and the plateau effect.
3 Big Changes of the Week:
1. Continue exercising three days a week, but change your workout to the 30-minute “Slim” routine. The “Slim” workout fuses cardio-toning intervals with resistance exercises for a full-body functional workout that burns mega calories both during and after exercise. You want to work hard alternating between cardio bursts and resistance exercises. Think calisthenics and a bit of boot camp, but friendlier, more fun, and with a more advanced, scientific approach behind it. You have three workout options:
- Try the 30-minute “Slim” Interval Training workout with Ivy
- Do the 30-minute Full Fitness Fusion Slim workout provided in the Clean Cuisine book.
- Try International Fitness Expert and Booty Barre Creator, Tracey Mallett’s, Booty Barre Ballet Workout or Booty Barre Total New Body Workout (see DVD covers below).
****If you are doing one of Ivy’s workouts be sure to follow our warm-up video (link below) before starting your workout and finish with the cool down stretch (link below).
COOL DOWN STRETCH VIDEO
2. Go for flavor! The more flavor you can add to your food from garlic, fresh and dried herbs (dill, basil, oregano, thyme, rosemary) and spices (ginger, cardamom, turmeric, cumin, cinnamon) the more antioxidants and phytonutrients you’ll get. Not to mention the better your food will taste! One key concept behind Clean Cuisine is that it isn’t just supposed to be better for you, it should taste better too. For creative culinary ideas for cooking with herbs click HERE and to read more about their amazing health benefits click HERE.
3. Start incorporating non-dairy vegan fermented foods and beverages containing probiotics into your daily diet. Fermented foods and beverages rich in probiotics improve digestion, help restore the balance of bacteria in your gut, and even boost your body’s ability to absorb the nutrients from the foods you eat. There is also some promising preliminary research suggesting probiotics can help with weight management too. We will share a list of delicious non-dairy fermented foods on day 23 of the Challenge. For an even more concentrated probiotics boost you could also try our Clean Cuisine supplements probiotics. To learn more click HERE.
Clean Cuisine Week 4 Meal Plan
Everything is the same as week 3.