with a scrape of butter and yeast extract
| 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 on pages 80–97 | |
| Suggested activity zone | 15–20-minute walk (step target 2200) |
| Bedtime drink | chamomile tea, hot milk or soya milk, or hot water and lemon |
ABDOMINAL EXERCISE TROUBLESHOOTING
Problem: lower tummy muscles “popping out”
Sometimes as we lift, the lower abdominal muscles can “pop” out. This can create less stability in the lower back as well as not helping to flatten the abdominal wall. Here are a couple of solutions to help train the abdominal wall to flatten.
1. Check you have rib – hip connection (see page 23) then place a ruler across your lower abdominal muscles. As you lift, try to keep the ruler in place by focusing on drawing down through the lower abdominal wall – the ruler just gives you a reminder of how to do this.
2. Wear a belt for your abdominal exercises. Buckle it so you have a little movement between your abdominals and the belt. As you lift, focus on keeping your abdominals away from the belt buckle and not pressing against it.
DAY 5
Today’s mantra: My body feels tall and poised.
Today’s step target: 10,000
Tip/testimony from volunteer: When I first started the plan I had to completely re-think my eating habits. Towards the end of the first week I was getting to grips with it – I’d lost 3lb and my energy levels were increasing. Elaine, 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 porridge: ⅔ cup oatmeal cooked with ⅔ cup of semi-skimmed milk and garnished with 4 chopped dried apricots cup of tea or coffee |
| 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 |
| 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 on pages 80–97 | |
| Suggested activity zone | 15–20-minute walk (step target 2200) |
| Bedtime drink | chamomile tea, hot milk or soya milk, or hot water and lemon |
STRETCHES FOR WALKING
It’s important to stretch out your muscles after walking, to reduce stiffness, maintain flexibility and aid recovery. Here are some of the key stretches you may find helpful.
Standing Hamstring Stretch
Stand with good posture. Extend one leg out in front of you with the heel on the floor. Bend the back knee and flex forward from the hips. Make sure you contract your abdominals as you extend forward. Lift up out of the hips and check they are level. Imagine you need to balance two glasses of water on each side of your lower back to help you.
Joanna’s top tip: To progress the stretch, lift your leg and rest it on a bench or low step or chair. Lift your tailbone up behind you to feel a greater stretch.
Standing Quad Stretch
Stand with good posture. Lift one leg, bending at the knee, and hold the laces of your shoe in your hand. Keep the knees together. Gently press your hips forward as you extend up through your spine.
Joanna’s top tip: If you are less flexible or feel pain in your knee, rest your foot on a chair instead and press your hips forward.
Standing Hip Flexor Stretch
