Today has been a very good day on the challenge. We are feeling our best we have especially mentally. The juice has been cleansing out all the stored up toxins and the brain fog is lifting away. The fatigue is very minimal. On a normal day we would get our crash sometime between 1-3 pm. Well not anymore!! These juices really help give you energy and make you feel like you are glowing from the inside out! Today started off with black coffee which I am finally adjusting to lol. It’s not so bad! Once I got home from work we did a Mixed Veggie Juice, then hit the workout. Leg day yay! As I am sitting here typing this my legs feel like jello. It’s been a challenge to walk let’s just say. But hey no pain no gain right?
Right after the workout today we have eggs and an orange. Dinner tonight was 2 grilled chicken tacos with pico de gallo salsa, black beans and spanish rice. After leg day we needed a good meal. Black beans are such a great source of iron, magnesium, potassium, B-6, B-12, calcium and vitamins A, C, and D. They also contain a good amount of protein. Black beans also help fight inflammation, heart disease, weight gain, diabetes, some cancers and nutrient deficiencies.
Here is today’s workout and down below you will find the juice recipe and breakdown.
Day 4 on the Workout Routine
Squats: 3 sets of 6-10 reps
Leg Press: 3 sets of 15-20 reps
dumbbell Lunge: 3 sets of 8-12 reps
Leg Extension: 5 minute burn session
Stiff Leg Deadlift: 3 sets of 8-12 reps
Leg Curl: 5 minute burn session
Standing Calf Raise: 3 sets of 10-15 reps
Seated Calf Raise: 5 minute burn session
Even if you can’t fully do this workout at least get as many reps as you can in. Remember anything is still better than nothing! It’s all mind over matter. I had a hard time with the lunges because the squats destroyed me right off the bat but my next weeks goal is to be able to do more lunges than I did today. You have to keep the mindset that every week you will get a little stronger as long as you stick with it. A lot of people will get discouraged when they first start working out because you feel like you are not strong enough or aren’t seeing results fast enough but this takes time and consistent effort. It will pay off! Stay positive!
Ok on to the amazing juice to feed your insides!
Mixed Veggie Juice Recipe:
4 Kale Leaves
3 Stalks Celery
A Handful of Parsley
1 inch Ginger Root
1 inch Turmeric Root
Wash all ingredients and run through the juicer. Stir and serve!
Mixed Veggie Juice Ingredient Health Benefits:
Celery: Celery supplies essential vitamins such as A, C, K and minerals folic acid and potassium. It also contains phytonutrients called phtalides which some studies suggest that it may help the brain from oxidative stress which could help keep Alzheimer’s and Parkinson’s at bay.
Parsley: Parsley is a good source of Chlorophyll. It may help lower blood sugar, which could help with diabetes. It also contains powerful phytonutrients called flavonoids. It contains beta-carotene and vitamin C.
Kale: Kale is an excellent source of beta-carotene, vitamin C and two major antioxidants believed to be battle against cancer, heart disease, and age related declines in vision and cognitive function. It is packed with readily absorbed calcium which is needed to keep from getting osteoporosis. Kale also contains good amounts of folate, iron and potassium. Kale may also help keep blood pressure in a healthy range.
Ginger Root: Ginger is an ancient remedy. It is used for relieving motion sickness, morning sickness, nausea associated with chemotherapy. It aids in digestion. It has lots of phytonutrients that act against inflammation. Ginger is also known for possibly combatting cancer, heart disease and many other disease that are linked to chronic inflammation.
Turmeric Root: Turmeric works as an analgesic and anti-inflammatory agent. It contains antioxidant Curcumin. It helps ease digestion by increasing the metabolic rate in your body. It helps with gas and constipation. It helps the stomach restore to a normal ph level. It helps flush toxins out of your body and controls the build up and fights formation of plaque. Turmeric juice helps maintain the balance of bili rubin and bili verdin the two liver secretions that maintain the liver. Turmeric is said to have anti-aging benefits due to the powerful antioxidants in it. It is also said to have long-term relief to diabetes patients due to it triggers sugar metabolism.
Carrots: The abundant vitamin A which is beta-carotene in carrots helps protect the eyes. Vitamin A also keeps the skin in good strong shape.
Lime: Limes are packed with vitamin C. They also are abundant in the antioxidants phytochemical called limonin, which some studies show can have effects on anticancer, antiviral and lowering cholesterol.
Beets: Beets are a good source of folic acid, which is an essential B vitamin. Beets contain vitamin C which is immune system support, and also provides potassium which is important for blood pressure control.
Thank you for reading! Hope you are joining in on your own health journey with us!