TIME: 27 min
LEVEL: Intermediate
EQUIPMENT: dumbbells + short and long resistance band + fitness mat
RECOMMENDATIONS: Always control your movements — quality is more important than quantity.
During ab exercises, keep your lower back pressed to the floor to avoid strain.
Breathe evenly and don’t hold your breath.
Be sure to watch the video carefully to see how I perform each movement.
1 Glass of warm water
(20 minutes before breakfast)
6:00-10:00 AM
Oatmeal with apple and cinnamon
Instructions:
Cook oats in water or almond milk for 5–7 minutes.
Add chopped apple and cinnamon, stir and simmer 1–2 more minutes.
Add chia seeds if using. Serve warm.
before 4:00 PM
Chicken and bulgur bowl with cucumber salad
Instructions:
Place bulgur and chicken in a bowl.
Mix cucumber with olive oil, lemon juice, salt, and pepper.
Add the cucumber salad on the side. Serve warm or cold.
6:00-8:00 PM, 4 hours before bed
Eggplant and chickpea stew
Instructions:
In a pan, cook onion and eggplant for 5–7 minutes.
Add chickpeas, tomato, and spices.
Simmer for 10 minutes until soft.
Serve warm with herbs on top.