DEBZ DUKAN CONSOLIDATION 113 CHRIS CONSOLIDATION 93 DUKAN DIET DAY 195

 WOW MONDAY  I'M  LOVING  YOU

START ED  MY  MONDAY  WITH A BANG  UP AND  EXERCISING
 FULL WORKOUT

STARTED WITH   BIGGEST  LOOSER   15  MIN  OF  HARD  GRUEL

PRESS UPS  AND  DOLPHIN PLANKS

Step by Step

Start in Dolphin Pose, knees bent. Then walk your feet back until your shoulders are directly over the elbows and your torso is parallel to the floor.

Press your inner forearms and elbows firmly against the floor. Firm your shoulder blades against your back and spread them away from the spine. Similarly spread your collarbones away from the sternum.

Press your front thighs toward the ceiling, but resist your tailbone toward the floor as you lengthen it toward the heels. Lift the base of your skull away from the back of the neck and look straight down at the floor, keeping the throat and eyes soft.

Stay anywhere from 30 seconds to a minute. Then, release your knees to the floor with an exhale.

Anatomical Focus

• Upper back

Benefits

• Calms the brain and helps relieve stress and mild depression
• Stretches the shoulders, hamstrings, calves, and arches
• Strengthens the arms and legs, and core
• Helps prevent osteoporosis

  I THEN   PROCEEDED  TO DO   EXER BEAT  AND  THEN  THE  CIRCLE  GLIDER 

A  FULL HARD WORK  OUT  

THEN  SOME  POWER  BENDS  FOR  FLEXIBILITY 

TODAY WAS  PURE  PROTEIN DAY  SO  I MADE  A  NONE  FAT  CHEESE CAKE  

BISCUIT  BASE 

12  TABLE  SPOONS  OF  OAT  BRAN  

 6 TABLE SPOONS  OF  CREME FRAICHE

2  TABLE SPOONS   LIQUID  SUGAR  ( HERMASEATAS )

T  FLAVOURING   I USE GINGER  OR  VANILLA

MIX  A ND  PUT  IN TO  A  LOOSE  BOTTOM  CAKE  TIN AND  COOK ON 4/5  FOR 10 TO 

15  MIN'S 

 WHEN COOL 

MIX  I POT  OF  QUARK WITH 1  LARGE  TUB FROMAGE  FRAISE 

 OR  NONE  FAT  YOGURT 

FLAVOURING   I USE   STRAWBERRY  AND  ROSE  COMBINATION  MAKES A   TASTE LIKE  TURKISH  DELIGHT WITH  2  TABLE SPOONS  OF  SUGAR REPLACEMENT  NOT THE  LIQUID  ONE 

WHISK TOGETHER  THEN  PLACE  IN THE  TIN ON TOP  OF THE  BASE 

LEAVE  IN THE  FRIDGE TO COOL 

 YOU CAN  ALSO  ADD A  WHISKED  EGG WHITE  FOR A  MORE  FLUFFY  TEXTURE 




WE  WALKED  FOR 2  MILES THIS  EVENING  IT  WAS REALLY  COLD 


BREAKFAST   DUKAN PORRIDGE 
LUNCH   HAM 
DINNER   COD  FILLET AND  LEMON
PUDDING  DUKAN CHEESE  CAKE  

DEBRA =  9 .ST    2 LB  EQUALS + 2  0Z   !!!! DAY 176        TOTAL  =  35LBS 

CHRIS  =  11St  LBS  EQUALS    +2  LB  DAY 176    TOTAL  = 39LBS