My own plan

Actress | Dancer | Dance Teacher | Choreographer

My own plan

25/09/2020 Uncategorized 0


I’m writing my own plan which I do when I’m at home. You can always change it to fit your own mind and body. We are all unique, so please listen to your body and fit everything to suit your needs. We should always aim for more, better and being faster, but sometimes if we need or feel to do less, it is also fine. Love your body and love every day of your life. 
I will start with a diet plan. In case you are not vegetarian, please add fish or chicken to your diet. 
Always have either 2 meals and 3 snacks or 3 meals and 2 snacks a day.
Examples:
Breakfast:
1. Mueslie with joghurt or lemon juice and add some strawberry or other berries. 
Or
2. Semolina poridge. (1/2 litre of milk-soya or other flavour. Heat up the milk until it almost starts boiling, add approximately 5 spoons of semolina flour and continue stirring until it becomes almost like puding. At the end add some honey for taste.).
Or
3. Whole grain toast with mozzarella cheese and tomatoe.
4. Oats with almond milk5. Whole grain toast and peanut butter. (Even though it sounds fattening  its full of protein and vitamins. With training you will burn it easily.).
Snacks:
1. Natural Joghurt with berries. 
2. Smoothie (Natural joghurt, banana, mango,nuts).
3. Fruit salad.
4. Nuts and dry fruits, but not too much dry fruits because they are high on suger.
5. If you crave for sugar, take over 70 percent cacao dark chocolate. 
Meals:
1. Beans, boiled eggs, tomato salad.
2. Avocado salad with mozzarella, tofu, whole grain bread.
3. Brown rice with corn, lemon juice, avocado.
4. Whole grain pasta, corn, avocado, sweet tomatoes, olives.
5. Cooked cabbage, carrots, potato and a whole grain toast.
6. Spinach with mashed potatoes and whole grain bread.
7. Whole grain pizza with fresh tomato sauce, lots of paprika, tomatoes, olives and you can add some mozzarella. 
8. Brocoli, brussels sprouts, brown rice.
9. Grilled vegetables with backed potatoes. 
Fluids: 
Drink 2-3 litres of water daily. Sometimes it helps adding lemon and ginger.

TRAINING PLAN:
Train 6 days and on the 7th day give yourself a mental and physical rest. Lets call that day a Sunday. Eat whatever you like and treat yourself. Cardio is always better in the morning before breakfast. I always have a shake 30 minutes before my cardio. (Ginger, lemon, banana, orange). It gives you a quick energy wake-up and also ginger is very good for recovery after training. 
Lets start…….

Monday:
-5 minutes warm-up. -Start with 5 km jog, 7min/km pace. (Start slow to get the efficiency of cardio and muscular system. Its also a good adaptation of ligaments, tendons, joints).-10 minutes stretch. – Strength exercises large muscle group.  

1. Triceps dips, 3 sets, 12-14 repetition. 

2. Lounges, 3 sets, 12-14 repetition each leg. 

3. Abs, 3 sets of 20-30.

Tuesday:
-5 minutes warm-up.-Fast pace jogging, 3km, 5.30-5 min/km pace.-10 minutes stretch. -30 minutes of Yoga-flow. Continues set of Asana for strength and flexibility. 

Wednesday:
-45 min-1 hour of Swimming or Cycling. Moderate pace. -30 minutes Pilates (Planks, Core strength, abbs and back muscles).

Thursday:
-5 minutes warm-up. -Start with 5 km jog, 7min/km pace. (Start slow to get the efficiency of cardio and muscular system. Its also a good adaptation of ligaments, tendons, joints).-10 minutes stretch – Strength exercises large muscle group: 

1.  Push-ups, 3 sets, 12-14 repetitions. 

2.  Squats, 3 sets, 16-18 repetitions. 

3.  Abbs, 3 sets of 20-30 repetitions. 

4.  Pull-ups, 3 sets of 8-10 repetitions.

Friday:
-5 minutes warm-up.-Fast pace jogging, 3km, 5.30-5 min/km pace.-10 minutes stretch. -30 minutes of Yoga-flow. Continues set of Asana for strength and flexibility. 

Saturday:
-45 min-1 hour of Swimming or Cycling. Moderate pace. -30 minutes Pilates (Planks, Core strength, abbs and back muscles).

Sunday:
Take a rest. Eat things you crave for, relax and enjoy.

Leave a Reply

Your email address will not be published. Required fields are marked *