Day 12 on the Challenge!

Hello there! Here is Day 12 workout routine.  I still hurt from last leg day! So today I only did body weight instead of using weights while doing the exercises.  

Quads, Hamstrings and Calves

https://www.muscleandstrength.com/workouts/4-day-maximum-mass-workout

Squats : 3 sets of 6-10 reps

Leg Press : 3 sets of 15-20 reps

Hack Squat or Dumbbell Lunge : 3 sets of 8-12 reps

Leg Extension : 5 Minutes Burn Session

Stiff Leg Deadlift : 3 sets of 8-12 reps

Leg Curl : 5 Minutes Burn Session

Standing Calf Raise : 3 sets of 10-15 reps

Seated Calf Raise : 5 Minutes Burn Session

Today we just did a green juice.  We have had some company so just trying to keep your normal workout routine and eating going is a challenge in itself! So here is our green juice recipe for today! 

Super Greens Green Juice:

3 cups mixed super greens (kale, spinach and Swiss chard)

2 Green Apples

1 Cucumber 

3 Stalks Celery
2 Lemons

1 handful Parsley
1 inch Ginger Root
1 inch Turmeric Root
Wash all ingredients and run through the juicer. Stir and serve!
Super Greens Green Juice Breakdown:

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.

Apples: Apples are rich in vitamin C, A, E, and K. They also contain potassium and calcium. Fight off colds, flu and other illnesses with apples.

Cucumbers: Cucumbers provide potassium, the essential mineral for muscle contraction, nerve transmission and fluid balance.

Lemons: Loaded with vitamin C. Vitamin C helps ward off inflammation, heart disease and cancer. Vitamin C is essential for making collagen, a protein the body uses to repair and grow blood vessels, skin, cartilage, ligaments, bones and tendons.
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.

Spinach: Spinach is a good source of vitamins K, A, C, B2, B6, and E, and it’s also rich in potassium, magnesium, folate, iron, calcium, iodine, phosphorus, zinc, copper, fiber, healthy omega-3 fats, and protein. Spinach is also high in insoluble fiber, which can improve functioning of your digestive tract by helping move food through the digestive system more rapidly. 

Swiss Chard: Some of the antioxidants found in Swiss chard include carotenoids such as beta-carotene, lutein, and zeaxanthin which are important for eye health, and flavonoids like quercetin and kaempferol which act as antihistamines and reduce allergic reactions and inflammatory responses. Swiss chard is also one of the best sources of betalains, water-soluble plant pigments that have a wide range of desirable biological activities, including antioxidant, anti-inflammatory, and anti-cancer properties. Swiss chard contains a good amount of potassium, magnesium, calcium, copper, and even more vitamins and minerals. And with high levels of vitamin K, vitamin A, vitamin C, and plenty of trace minerals, there’s almost no health condition that Swiss Chard can’t lend a helping hand.

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.

Thank you for reading and we will see you tomorrow! 

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