Lunges to tone your legs (Day 16)

Day 16: Workout

It’s time to work those legs again, and I want you to head back to the park to do it. If you don’t have easy access to a park, then I’m sure you can find things around the home to make this work.


Run yourself through the Bench Step Ups and Slide Lunges:



Park bench step ups
Take a look at the picture in the above link. You’re going to start with two feet on the ground, then at the midpoint both feet will be on the bench, then you’ll finish with two feet on the ground. The National Strength and Conditioning Association is pretty uptight about the order in which this movement works.



Behold:
1. Leading leg places entire foot on the bench.
2. Shift body weight to lead leg and then bring trailing leg onto the bench.
3. Step off bench with SAME trailing leg.
4. Step off bench with leading leg.
5. After six to 12 reps, switch leading leg.



Slide Lunges
The trick with a good lunge is keeping your balance, your core muscles tight and activated and going up and down in a smooth motion. Focus most of your weight on the heel of your front foot. Also, while you want to avoid excessive forward movement of the knee, it is a myth that you should never allow your knee to go beyond your toes while lunging or squatting. The image shown is what you're after, except your back leg will be on the slide instead of a bench.

Don’t forget to switch forward legs to do both sides.


I want you also to do a walk just like you did on Day 14: one with sporadic bursts into jogging. Again, if you’re unfamiliar with jogging then it may be a little uncomfortable at first but it only gets easier going forward. I don’t know too many people who liked running for the first few months. However, I do know a lot of runners who learned to love it. It’s all about going through just a little bit of pain and suffering, and taking note of how you’re getting a little better each time. Before you know it, you’re a runner, so don’t stop.

What to eat: Day 16

Breakfast: Apricot Yogurt Smoothie - Serves 1
Ingredients
¼ serving whey protein isolate (vanilla)
¾ cup Liberte 0% Greek yogurt
3 dried apricots, chopped
1 tablespoon slivered almonds
2–3 ice cubes

Directions:
1. Place all ingredients in a blender and blend at high speed until smooth and creamy.
2. Add extra water if desired.

Calories 310 | Protein 26 g | Fat 9 g | Carbohydrates 35 g | Fibre 5 g

Snack: 1 serving of plain Liberté Greek or goat yogurt with a piece of fruit or 1 serving of nuts

Lunch: Mexican Summer Salad - Serves 3
Ingredients:
2 tablespoons olive oil
4 small zucchini, sliced
1 purple eggplant, thinly sliced
3 ripe plum tomatoes, seeded and diced
¼ cup roasted mild green chili, chopped
4 ounces chopped jalapeno pepper
4-5 cloves garlic, chopped
Salt, to taste
Lemon pepper, to taste
2 pinches ground cumin
2-3 tablespoons fresh lime juice
3 tablespoons chopped fresh cilantro
3 sources of protein: chicken, turkey, bison, lean ground beef, organic steak, whitefish, salmon, trout, tuna, tofu or dry cottage cheese (3/4 cup), egg whites (3/4 cup)
Lime wedges for serving

Directions:
1. Slightly salt and then press the eggplant prior to cooking and cut out the excess seeds.
2. Heat the olive oil in a large skillet or wok.
3. Sauté the zucchini and eggplant and continue cooking for 3 to 4 minutes until slightly tender.
4. Add the tomatoes, green chili, jalapeno, garlic, salt, lemon pepper, cumin and lime juice; stir to combine.
5. Cover and cook for about 15 minutes, until the vegetables are tender.
6. Add a few tablespoons of additional liquid if needed to avoid scorching the pan.
7. To serve, stir in the fresh cilantro and top with your choice of protein.
8. Serve with lime wedges.

Calories 311 | Protein 27 g | Fat 13 g | Carbohydrates 25 g | Fibre 7 g

Snack: Quest protein bar (all natural version) or Ultrameal protein bar or 1/2 protein fusion bar (try The Simply Bar)

Dinner: Ahi Tuna Steak and Salad - Serves 4
Ingredients:
4 fresh Ahi tuna steaks (approximately 4 to 5 ounces each)
3 tablespoons extra-virgin olive oil
2 green onions, thinly sliced
2 tablespoons lime juice
2 tablespoons low-sodium soy sauce (or gluten-free tamari sauce)
1 tablespoon unpasteurized wasabi paste
2-3 tablespoons rice vinegar
2 small cucumbers, finely sliced
4-6 cups baby greens, prewashed
½ pint grape tomatoes, halved
Salt and pepper to taste
*Note: if you do not like and/or are allergic to fish you can sub in chicken, turkey, bison, lean ground beef, organic steak, or dry cottage cheese (3/4 cup)

Directions:
1. Brush the tuna steaks with 1 tablespoon olive oil and sprinkle with salt and pepper.
2. Combine the green onion, lime juice, soy sauce and wasabi in a non-stick skillet over high heat and stir until well combined.
3. Add the tuna steaks and sear for approximately 2 to 3 minutes.
4. Remove from heat when done. Remember to not overdo the tuna (it’s best served medium rare).
5. Meanwhile, prepare the salad by tossing the cucumbers, baby greens, tomatoes, remaining olive oil and rice vinegar.
6. Top salad with the tuna and serve.

Calories 364 | Protein 40 g | Fat 16 g | Carbohydrates 13 g | Fibre 6 g

Copyright Dr. Natasha Turner ND. The Carb Sensitivity Program. carbsensitivity.com

Click for Day 17.