spruce juice
ABDOMINAL WORK TROUBLESHOOTING
Problem: Neck Pain
Many people put off doing abdominal exercises as they complain of feeling neck pain. This generally relates to the fact that the abdominals are weak and the neck muscles are helping to lift the body up. Here are two quick and simple solutions to relieve discomfort and safeguard your neck as you build up strength, tone and flatten your abdominals.
1. Take a towel and place behind the head. Hold both ends taut so it supports the neck. Keep the towel taut as you curl up and down.
2. Place a towel open on the floor and lie on it so the back of your ribs secures the bottom of the towel to the floor. Reach your arms above your head, hold onto the ends of the towel with your hands and pull it taut as you complete your curls.
DAY 10
Today’s mantra: I feel really proud of my actions.
Today’s step target: 10,000
Tip/testimony from volunteer: Before I started the plan, I would often feel hungry between meals and have some chips or candy. I’ve found that drinking 2½ quarts of water a day suppresses the need to eat when I’m not genuinely hungry. I was amazed by what this simple action did for my hunger and energy! Alec, 33
| On rising | 1 glass of water plus cup of coffee, green tea or tea, or hot water and lemon |
| Suggested activity zone | 15-minute walk (step target 1800) plus abdominal and core stability exercises |
| Breakfast | 2 glasses of water 1 grapefruit followed by a slice of stoneground wholewheat bread with a scrape of butter and yeast extract |
| Mid-morning spruce juice | choose a juice from those listed |
| Suggested activity zone | 20-minute walk (step target 2400) |
| Lunch | 1 glass of water a lunch from the options suggested in this book |
| Mid-afternoon | 2 glasses of water |
| snack | a snack from the options listed |
| Suggested activity zone | 30-minute walk (step target 3600) |
| Satisfying soup Dinner | 1 bowl of FOG or Immune-boosting soup |
| 2 glasses of water a Starch Curfew meal from the selection in this book | |
| Suggested activity zone | 15–20-minute walk (step target 2200) |
| Bedtime drink | chamomile tea, hot milk or soya milk, or hot water and lemon |
SORE SHINS?
If you’re not accustomed to walking, you may find that the area along the front of your shins is sore or tender, particularly if you’ve been walking mainly on hard surfaces like concrete. This soreness is usually a result of inflammation of the anterior tibialis muscles, which lie along the front of the shin. These muscles are often weak and are prone to inflammation when we increase their usage.
To combat this problem, try this shin-strengthening exercise.
Lie on your back, knees bent, feet flat on the floor. Lift your toes off the floor, drawing them into your shins. The heels stay on the floor. Hold for 10 seconds and release. To make this harder you can attach a dynaband over the top of the foot and secure against a post as you lift your foot – you will then have the extra resistance of the band to work against.
DAY 11
Today’s mantra: I feel in control.
Today’s step target: 10,000
Tip/testimony from volunteer: The hardest recommendation to follow for me was to exercise. I now exercise every day for at least 30 minutes, including a speed walk/jog first thing in the morning. That alone means I start the day with a strong sense of positive achievement. Vanessa, 55
| On rising | 1 glass of water plus cup of coffee, green tea or tea, or hot water and lemon |
| Suggested activity zone |
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