Challenge 27 Rachael

RR b4 front july15 RR after front sept15

 

RR b4 back july15 RR after back sept15

 

Before After
WEIGHT 78.2kg 68.9kg
BICEPS right 32.1 29.6
BICEPS left 33.1 30.3
CHEST 101.7 96.4
WAIST 97.8 79.3
HIPS 105.7 97.6
THIGHS right 55.4 51.5
THIGHS left 56.1 52.1
CALVES right 37.8 35.6
CALVES left 38.2 35.9
BODY FAT 38.4% 31.2%

 

Fat Bomb Chia Smoothie

Ingredients

1 ripe banana or 1 cup frozen berries. 

¼ cup coconut milk almond milk

½ cup coconut water or water

2 tablespoons chia seeds

Juice and zest from 1 orange

1 date

1 teaspoon nut butter

1 teaspoon vanilla

2 ice cubes

Method

 Blend all the ingredients in a blender until smooth.

  1. Serve with extra ice cubes

 This smoothie will  give you so much energy, its packed full of essential amino acid, essential fats, simple sugars, carbohydrates, antioxidants and plenty of vitamins.

Only take 10 minutes to prepare. Give it a go.

Green Smoothie

Ingredients

1 Small Green Granny apple or small green pear, Cut into smaller pieces.

½ Celery stalk or small Lebanese cucumber

Large handful Baby Spinach

3-4 stems of Kale.
Mint leaves, small amount.

1/2 lemon small size, skin off or on.

1-2 teaspoons chia seeds (optional)

1 teaspoon Organic Coconut butter or Shredded Coconut

1-2 scoop protein powder vanilla (optional)

Large class ice cold water and crushed ice

NOTE: Instead of Greens veggies, you can substitute with 2 teaspoons of Vital Greens.

Method

  1. Cut apple/pear, celery cucumber into small pieces.
  2. Add all greens and lemon in the blender or Nutri bullet add 300ml water. Blend until mixture becomes fine texture. 1-2 minutes.
  3. Take off blender, add chia seeds and coconut butter and protein powder.
  4. Place back on blender and blend for a further 2 minutes or until mixture is a fine texture.
  5. Enjoy this smoothie, it can be used as first thing in the morning, pre and post workout.

This smoothie will  give you so much energy, its packed full of essential amino acid, essential fats, simple sugars, carbohydrates, antioxidants and plenty of vitamins.

Only take 10 minutes to prepare. Give it a go. Great pre workout or post workout. Enjoy