The First Week

DAY 2

Hello again, and it’s day 2! You may still have some training videos from yesterday that you left for today. If you have done all three workout blocks yesterday, you may keep being active by going for a walk, for example, or repeat the block you liked. Or you may want to exercise with the new videos below.

Care

This care set will help you warm up your hips, open up your chest, stretch and release your back muscles.

Movement

In this dance cardio workout you will engage your hips, legs, knees, arms and abs. You will also need to focus on coordination in your movements, that will be fun!

Strength

In this strength set you will do gentle exercises to work out your buttocks and hips and then also your abs and obliques. The spine is engaged in the whole set to gain flexibility and mobility.

Nutrition

The second part of our course is working on your eating habits. People, who want to make their eating habits healthier, often tend to think that it takes much effort. Sometimes people believe that dieting is good for them and restrictions will help them achieve their goals. Counting calories, understanding nutrients and controlling their balance - all that can easily give you a headache.

Watch the lecture on guidelines in nutrition: what it is, why restrictions don’t work, why too much control can be harmful, and how to make your nutrition healthier using guidelines.
We will give you simple starting principles that you can later adapt to your own personality, preferences and your lifestyle and over time develop your own healthy eating habits. We came up with our system based on Canada's food guide. We have simplified the understanding of healthy eating as much as possible, you don’t need to count anything, just take a plate and put your food there.

What you eat

When you go shopping for the next time, add to your usual foods something from the following list:
We suggest to choose 10-15 foods from the list for you to buy.
In the next few days try using all the new things that you got - cook them, mix them, try new recipes. We hope our easy recipes video will get you inspired!

When you eat

Three meals a day is the simplest system: less planning, less cooking, less thinking about food. Eating three times a day is the minimum that helps you avoid severe hunger and overeating. You can eat more often, but no less than three times a day, thus it would be much more difficult to fall into a nutritional chaos.

We don't tell you how big or small a serving should be, because you are to find a comfortable meal size on your own.

How you eat

To answer the question of how to eat, we are giving you the following guideline - recommendations on the dish composition. Save the infographic to your phone or print it out and hang it in a visible place. This would help you compare what is recommended with what you have on your plate.
You don’t have to follow such a ratio of products in every meal. Try to have at least two dishes, following the recommendations from the infografic
That's awesome! You passed the second day. If it's the second day in a row you do our workouts, you can make a little break, or comeback tomorrow and find new workouts
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