{"id":3057,"date":"2016-09-20T00:36:02","date_gmt":"2016-09-19T23:36:02","guid":{"rendered":"http:\/\/paulatooths.com\/index\/?p=3057"},"modified":"2018-04-26T15:27:46","modified_gmt":"2018-04-26T14:27:46","slug":"90dbc-day-8","status":"publish","type":"post","link":"https:\/\/paulatooths.com\/index\/2016\/09\/20\/90dbc-day-8\/","title":{"rendered":"#90DBC – Day 8"},"content":{"rendered":"

(LONDON) por Paula Tooths<\/p>\n

\"paulatooths.com\"<\/p>\n

 <\/p>\n

Hello hello!<\/p>\n

 <\/p>\n

It is the first day of week two and Daniel London made a few changes to our workout. I have done already and i am fine. Tired, but fine.<\/p>\n

 <\/p>\n

Some of you have asked to I list the whole week meal plan to make it easier to organise the week. It is all below. I have eat exactly what shows day one and exercise exactly as directed.<\/p>\n

 <\/p>\n

\"PAULATOOTHS.COM\"<\/p>\n

 <\/p>\n

These meals are 1100 calories per day.<\/p>\n

Day 1<\/strong><\/p>\n

Breakfast<\/p>\n

\u2022 3\/4 cup bran flakes, 1 banana, 1 cup fat-free milk<\/p>\n

Lunch<\/p>\n

\u2022 Sandwich: 1 mini whole wheat pita, 3 ounces turkey breast, 1\/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, lettuce
\n\u2022 1 stick part-skim mozzarella string cheese<\/p>\n

\u2022 2 kiwifruits<\/p>\n

Dinner<\/p>\n

\u2022 4 ounces broiled flounder or sole<\/p>\n

\u2022 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden<\/p>\n

\u2022 1 cup cooked couscous<\/p>\n

\u2022 1 cup steamed broccoli<\/p>\n

\u2022 1 fat-free pudding cup<\/p>\n

Day 2<\/strong><\/p>\n

Breakfast<\/p>\n

\u2022 Smoothie: Blend 1 cup frozen berries, 1\/2 banana, and 8 ounces fat-free milk.<\/p>\n

\u2022 1\/2 English muffin spread with 1 teaspoon light margarine<\/p>\n

Lunch<\/p>\n

\u2022 1 cup vegetarian vegetable soup<\/p>\n

\u2022 1 veggie burger in a mini whole wheat pita with lettuce and salsa<\/p>\n

\u2022 6 ounces light yogurt<\/p>\n

\u2022 15 grapes<\/p>\n

Dinner<\/p>\n

\u2022 BBQ chicken: Brush 4 ounces boneless, skinless breast with barbecue sauce and grill.<\/p>\n

\u2022 1\/2 cup vegetarian baked beans<\/p>\n

\u2022 3 small boiled red potatoes topped with 1 teaspoon light margarine and a pinch of dill<\/p>\n

Day 3<\/strong><\/p>\n

Breakfast<\/p>\n

\u2022 Oatmeal: In the microwave, cook 1\/2 cup quick-cooking oats with 3\/4 cup fat-free milk; 1\/2 apple, chopped; 1 teaspoon honey; and a pinch of cinnamon<\/p>\n

Lunch<\/p>\n

\u2022 Chicken salad: Toss 4 ounces shredded skinless roast chicken breast with 1\/4 cup sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon light mayonnaise, and 1 tablespoon fat-free sour cream. Serve over lettuce.<\/p>\n

\u2022 1 Apple<\/p>\n

Dinner<\/p>\n

\u2022 4 ounces steamed shrimp<\/p>\n

\u2022 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon fat-free sour cream<\/p>\n

\u2022 2 cups spinach, steamed<\/p>\n

Day 4<\/strong><\/p>\n

Breakfast<\/p>\n

\u2022 1\/2 toasted English muffin topped with 1\/2 small apple, sliced, and 1 ounce shredded reduced-fat cheese, any type. Microwave 30 seconds on High.<\/p>\n

\u2022 6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds<\/p>\n

Lunch<\/p>\n

\u2022 1 cup tomato soup<\/p>\n

\u2022 Sandwich: 1 mini whole wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, lettuce<\/p>\n

\u2022 1 cup raw veggies<\/p>\n

\u2022 1 pear<\/p>\n

Dinner<\/p>\n

\u2022 3 ounces poached salmon<\/p>\n

\u2022 Slaw: Toss 1 1\/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoons fat-free dressing (no more than 30 calories per 2 tablespoons)<\/p>\n

\u2022 3\/4 cup cooked brown rice<\/p>\n

\u2022 1\/2 cup pineapple chunks in juice<\/p>\n

Day 5<\/strong><\/p>\n

Breakfast<\/p>\n

\u2022 1 cup Cheerios, 1\/2 cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free milk<\/p>\n

Lunch<\/p>\n

\u2022 Quesadilla: Spread 1\/4 cup fat-free refried beans over 1 small whole wheat tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese. Top with salsa and another tortilla; microwave 45 seconds on High.<\/p>\n

\u2022 1\/2 cup low-fat cottage cheese topped with 1\/2 cup mandarin orange sections<\/p>\n

\u2022 Cucumber spears<\/p>\n

Dinner<\/p>\n

\u2022 3 ounces roasted pork tenderloin<\/p>\n

\u2022 1 cup baked acorn squash, mashed with a pinch of cinnamon<\/p>\n

\u2022 2 to 3 cups salad greens with 2 tablespoons fat-free dressing<\/p>\n

\u2022 1\/2 cup vanilla fat-free frozen yogurt topped with 1 cup berries<\/p>\n

Day 6<\/strong><\/p>\n

Breakfast<\/p>\n

\u2022 1 toasted frozen waffle, spread with 1 tablespoon peanut butter and topped with 1\/2 sliced banana<\/p>\n

\u2022 8 ounces fat-free milk<\/p>\n

Lunch<\/p>\n

\u2022 Tuna pita: 1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, and cucumber and onion slices<\/p>\n

\u2022 10 baby carrots<\/p>\n

\u2022 6 ounces light yogurt mixed with 1\/2 banana<\/p>\n

Dinner<\/p>\n

\u2022 Jambalaya: Combine 3\/4 cup cooked brown rice; 1\/2 cup corn; 2 ounces cooked turkey sausage, sliced; 1\/3 cup salsa; and 1\/4 cup canned kidney beans. Heat through.<\/p>\n

\u2022 3 cups spinach, steamed<\/p>\n

\u2022 1 medium apple<\/p>\n

Day 7<\/strong><\/p>\n

Breakfast<\/p>\n

\u2022 1\/2 toasted English muffin layered with 1 ounce reduced-fat cheese, sliced; 1 tomato slice; 1\/2 cup steamed spinach, drained; and 1 poached egg<\/p>\n

\u2022 1 grapefruit<\/p>\n

Lunch<\/p>\n

\u2022 Black bean salad: Toss 1\/2 cup canned black beans, 1\/2 cup mandarin orange sections, and chopped red bell peppers, red onion, and scallions with 1 teaspoon vinegar. Serve over salad greens.<\/p>\n

\u2022 1 mini whole wheat pita<\/p>\n

\u2022 1 pear<\/p>\n

Dinner<\/p>\n

\u2022 3 ounces broiled or grilled flank steak<\/p>\n

\u2022 1 baked sweet potato with 1 teaspoon light margarine<\/p>\n

\u2022 1 cup steamed zucchini<\/p>\n

\u2022 1\/2 cup pineapple chunks in juice<\/p>\n

 <\/p>\n

WORKOUT<\/strong><\/p>\n

 <\/p>\n

Leg hold 6′ – 15 seconds x 3 (always 10 seconds rest between each set)<\/p>\n

Plank on elbows – 15 seconds x 3<\/p>\n

Wall chair (15 seconds hands on the air and 15 seconds with the hands up) \u00a0x 3<\/p>\n

Knee up and knee down (as a squat but one knee at the time) 20 x 3<\/p>\n

Two people leg raising 15 x 3 – if you don’t have a person to help you out, do a set of plank instead.
\n<\/em><\/p>\n

Leg hold open 1\/6 – 15 seconds x 3<\/p>\n

Squat with jump 15 x 3<\/p>\n

Push ups (15 on the knees plus 5 army push ups) x 3<\/p>\n

Wall chair (15 seconds hands on the air and 10 seconds with the hands up) \u00a0x 3<\/p>\n

Leg hold cross\u00a0– 15 seconds x 3<\/p>\n

Classic squats 25 x 1 (I am pushing myself harder and making\u00a03 series)<\/p>\n

 <\/p>\n

* If you are not familiar with the exercise names, youtube can be a great source! There you will find even the techniques to correctly perform them.<\/p>\n

 <\/p>\n

And the complete stretching sequence –<\/p>\n

 <\/p>\n

    \n
  1. Sit on floor with legs extended. Maintain straight back while reaching toward toes (even if you can\u2019t touch them); hold.<\/li>\n
  2. Stand 10 inches away from a wall; place palms on it. Step back with right foot. Bend left knee, keeping right heel down; hold. Repeat on opposite side.<\/li>\n
  3. Raise right arm and bend elbow over head at a 90-degree angle. Use left hand to grab right elbow and pull it gently to the left; hold. Repeat on opposite side.<\/li>\n
  4. Stand on bottom step of a flight of stairs with balls of feet on edge of step. Gently allow heels to drop; hold.<\/li>\n
  5. Lie flat on your belly. Pushing into your hands, straighten your arms. Lift your thighs off the ground, and keep your toes pointed.<\/li>\n<\/ol>\n

     <\/p>\n

    Hope you all are enjoying the plan \ud83d\ude42<\/p>\n

     <\/p>\n

    See you tomorrow.<\/p>\n

     <\/p>\n

    x<\/p>\n

    Paz<\/p>\n

     <\/p>\n","protected":false},"excerpt":{"rendered":"

    (LONDON) por Paula Tooths   Hello hello!   It is the first day of week two and Daniel London made a few changes to our workout. I have done already and i am fine. Tired, but fine.   Some of you have asked to I list the whole week meal plan to make it easier to organise the week. It is all below. I have eat exactly what shows day one and exercise exactly as directed.     These meals … <\/a><\/p>\n","protected":false},"author":1,"featured_media":3042,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3063,2769,2465,2583,1,306,2584,1369,2770],"tags":[3062,3071,3064,3072,308,55,503,3073],"class_list":["post-3057","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-90daybodychallenge","category-ask-paz","category-be-the-change","category-be-unstoppable","category-bloom","category-diet-fitness","category-get-anything-you-want","category-my-diets-diary","category-paula-tooths","tag-90-day-body-challenge","tag-90-day-body-transformation","tag-90dbc","tag-eating-plan","tag-fitness","tag-paula-tooths","tag-workout","tag-workout-plan"],"_links":{"self":[{"href":"https:\/\/paulatooths.com\/index\/wp-json\/wp\/v2\/posts\/3057","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/paulatooths.com\/index\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/paulatooths.com\/index\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/paulatooths.com\/index\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/paulatooths.com\/index\/wp-json\/wp\/v2\/comments?post=3057"}],"version-history":[{"count":5,"href":"https:\/\/paulatooths.com\/index\/wp-json\/wp\/v2\/posts\/3057\/revisions"}],"predecessor-version":[{"id":3429,"href":"https:\/\/paulatooths.com\/index\/wp-json\/wp\/v2\/posts\/3057\/revisions\/3429"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/paulatooths.com\/index\/wp-json\/wp\/v2\/media\/3042"}],"wp:attachment":[{"href":"https:\/\/paulatooths.com\/index\/wp-json\/wp\/v2\/media?parent=3057"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/paulatooths.com\/index\/wp-json\/wp\/v2\/categories?post=3057"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/paulatooths.com\/index\/wp-json\/wp\/v2\/tags?post=3057"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}