Motivate21

shopping list

nutritional tips

detox menu

training

cookbook

Let's go for a great week

Shopping list

  Fruits

Producto
strawberries
blueberries
Apple
Cherries
Banana
Lemon
peach
Orange

  Vegetables

Producto
lettuce
spinach
pumpkin
onion
Garlic
ginger
avocado

  Meat and heavy

Producto
4 skinless chicken breasts
lean burger
2 cans of tuna of 150 gr approx. the water
hake
Salmon
pork

  Healthy fats

Producto
olive oil
coconut oil
Olives

  Frutos secos

Producto
almonds
cashew nut
dates without sugar

  Dairy

Producto
almond milk
goat cheese
low-fat or spreadable cheese
12 eggs

  Legumes

Producto
Lentils
garbanzo beans
chickpeas
darling

  Sauces

Producto
Hummus
mustard

  Pantry

Producto
Himalayan pink salt or sea salt
infusions or coffee
brown sugar o muscovado.
70% chocolate
stevia

  Complex Carbohydrates

Producto
Integral rice
rice pasta
wheat pasta
wholemeal flour
oatmeal
quinoa

metabolism test

  • Do you feel like eating all the time?
    If you don't eat at the times you have set, do you get angry or get a headache?
    When you are anxious do you really want to eat or does thinking about food give you anxiety?
    Are you overweight or love handles or waist rolls?
    Do you feel that it is difficult for you to lose weight despite the efforts? Do you gain weight easily if you don't take care of yourself?
    Do you have a history of hypoglycemia or resistance to i Do you have or did you have acne?
    Do you have an abdominal circumference greater than 90 cm?
    Do you feel cravings for sweets or desserts or pastries and flour?
    Does it swell easily or do you have joint pain?
    Do you have irregular menstrual cycles?
    Result: the greater your affirmative answers, the more metabolic problems you have. 6 affirmative answers is an alarm. This program will help you for that.

Nutritional focus week 1: we detoxify and reduce inflammation.

  • When you get up, scrape your tongue with a spoon to remove toxins that accumulate at night.
    Active circulation: when bathing alternate hot and cold water. Exfoliate your body with a loofah and this will remove your dead cells and improve the appearance of cellulite or accumulated fat. Note that we will have 2 days of guided intermittent fasting.
    Between 14 to 16 hours without food consumption. Try week 1 to generate the habit of leaving 12 hours of fasting daily. During those hours only water; no sweetener or fibers. Just water or tea. If you feel that it is difficult for you, add more pink salt to the food. Do not be afraid. If you are hungry add cinnamon to the water.
    Remove all the white flour and gluten and you will feel amazing. Use oatmeal and also smoothies in the preparations. It is important that you focus this week on doing the exercises each day because they are ordered so that you can see your progress and tolerate challenges more.
    Focus on doing them in order and if you want more, you have the alternative of doing the ones that are live for the day. Focus on drinking 2 liters of tea or water in the day. Remember to eat the nutritional shake for breakfast; It is in the first hour that you wake up that the 114 nutrients provided by the shake and protein are absorbed. It is not the same to have breakfast on time.

menu week 1

Foods Day 1 Day 2 Day3 Day 4 Day 5 Day 6 Day 7
Breakfast
Always warm water if you have aloe and fiber and tea and if not warm water. Basic nutritional shake. See forms of preparation. Click to see.
Always warm water if you have aloe and fiber and tea and if not warm water. Basic nutritional shake. See forms of preparation. Click to see.
Always warm water if you have aloe and fiber and tea and if not warm water. Basic nutritional shake. See forms of preparation. Click to see.
Always warm water if you have aloe and fiber and tea and if not warm water. Basic nutritional shake. See forms of preparation. Click to see.
Always warm water if you have aloe and fiber and tea and if not warm water. Basic nutritional shake. See forms of preparation. Click to see.
Always warm water if you have aloe and fiber and tea and if not warm water. Basic nutritional shake. See forms of preparation. Click to see.
Always warm water if you have aloe and fiber and tea and if not warm water. Basic nutritional shake. See forms of preparation. Click to see.
Snacks
Oatmeal pancake with fruit.
green detox
Gelatin and nuts.
green detox juice
Salty omelet with ham and a fruit. or a smoothie muffins.
Fruit mix and 2 eggs.
Sour fruit juice and yogurt.
Lunch
Crispy chicken breaded with oats. Brown rice (little) and raw greens. A hot tea.
Energy shake with 3 tablespoons and almonds and you can add 2 tablespoons of protein. Another option Whole wheat pasta or rice with eggs and greens. Have a tea.
Tuna salad. Click to see.
Pumpkin soup with protein powder or blended lentils and baked broccoli with lactose-free mozzarella. Citrus frit.
Glass of water. Zucchini tart with wholemeal flour and mix of green leaves and baked sweet potato or pumpkin. herbal tea
Chickpea or asparagus soup with chopped chicken on top and mix of greens (arugula, lettuce and spinach) Dessert: truffles. herbal tea.
Chicken or beef skewer with baked sweet potatoes and eggplant and salads with greens and nuts.
Snacks
Light yogurt with chia soaked for an hour and fruit.
Apples with cinnamon and jelly.
smoothie
Chocolate cake in a cup see recipe. o Smoothie waffles or oatmeal.
a kiwi and an egg.
Yogurt with fruits and protein 1 tbsp.
TAF O FRUIT
AFTERNOON SNACK
Two oatmeal pancakes and banana or pear and some almonds. A tea.
A smoothie 2 tablespoons and 2 tablespoons of protein plus a fruit.
A whole wheat toast with ham and a little avocado or tomato and a tea.
An orange or pineapple juice or a smoothie.
Smoothie pudding or fruit salad and protein.
fit orange cake
Smoothie mousse or light meringuet
Dinner
Optional: nutritional shake or soup with the protein or fish with cucumber. Leave 12 hours of fasting. Mobilize intestines as much as possible before sleeping.
We do intermittent fasting. If you get up at 7 a.m., stop eating for 7 p.m. and break your fast with a nutritional shake at 9 a.m. or 11 a.m. Go to bed early.
Day of 14 hours of fasting. Soup with protein or nutritional shake in the shape of a mouse with less water or with non-dairy milk (optional) or steamed or baked vegetables (carrots, sweet potatoes, eggplants) with 2 eggs. have a post tea Leave 12 hours of fasting.
We do 12 hours of intermittent fasting. If you get up at 7 a.m., stop eating for 7 p.m. and break your fast with a nutritional shake at 9 a.m. or 11 a.m. Go to bed early.
Another 14 hours of fasting. Detox juice with avocado, cucumber, vegetable milk or chicken tacos. You can add the nutritional shake.
Salty pancake with ricotta or tofu. Pumpkin puree. If you have fiber and aloe take. Or sports broth and tuna pudding.
Chickpea crepe (chickpea flour, salt and water) with guacamole (avocado, pink salt and blended olive oil) and mushrooms or chicken. Green.

Exercises 30 minutes: Special abdomen to work all areas and muscles. Fasting every hypopressive morning. Then do the exercise.

Ver VIDEO

Day 1 with Juli:
Hypopressives and Pilates. Increase your flexibility

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Day 2 of hypopressives ONLY 10 INITIAL MINUTES

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Day 3 of hypopressives ONLY 10 INITIAL MINUTES

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Day 4 of hypopressives ONLY 10 INITIAL MINUTES

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Day 5 of hypopressives ONLY 10 INITIAL MINUTES

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Day 1 Tren Superior y ABS

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Day 2 Piernas glúteos y ABS

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Day 3 Tren Superior y ABS

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Day 4 Core , Triceps y hombros

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Day 5 Tren Superior y ABS

Taller de Ejercicio y nutrición. Evelin. Semana 1.

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How Does Consuming Protein Affect Weight Loss?

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cappuccino shake; click to see hot

First you prepare the coffee with a little stevia and apart you prepare a cookie shake with 2 tablespoons protein and one or any flavor. The one with cookies does not need milk. Then you pour it over the coffee and a rich cappuccino is formed.

pie dough

2 cups finely ground whole wheat flour
Sea salt
4 to 5 tablespoons of olive or coconut oil.
Water
Make the dough and leave it in the fridge for 20 minutes, then roll out and use as balls to grill or roll out and bake as dough. It can be made with oatmeal and egg if you don’t want whole wheat flour. The cañuelas brand in Argentina and Uruguay of whole wheat flour is the best or look that says fine grinding.

detox juice

Green apple
Celery
Cucumber
Fennel
Parsley
Aloe
Chia
carrot if you want

juice for intestines

cabbage leaves
Aloe
Lemon juice
Green apple

Detox Juice

Green apple
Celery
Cucumber
Fennel
Parsley
Aloe
Chia
carrot if you want

PRODUCT PREPARATION

proteins

FIBERS

VITAMINS