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*Heather *
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*Heather * helps shelters for abused women and children.

4hourbodygirl

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Busy? 15 Min is all you need to look and feel amazing!

by *Heather * on August 22, 2011

Last night's dinners was a hearty meal of grass-fed steak, broccoli, a green leafy salad, and a half glass of wine. I posted pics of the food I eat in earlier posts if you'd like to check them out.



I usually have 30grams of protein within 30 min. of waking but every once in a while after a long, good sleep, I'll have no breakfast. Last night I slept 9 hours. When I woke I went for a little walk in the sun (10 minutes) to get some fresh air and Vitamin D, and to get my neurotransmitters firing, before sitting down to my laptop with a big jug of ice water and a steaming cup of hot green tea, plus as always, my Athletic Greens. 

I have been cutting down my intake of caffeine steadily the last week, with a big cup of green tea being the stand in for coffee this morning. I am not against coffee, ok ok, I love coffee, but at the same time, I am well aware of how much better I start to feel and the impact on my sleep quality when I get my caffeine intake right down every day, and get it in early. I'll be doing a future post about having more energy without caffeine.

One and a half liters of water and two excellent blocks of work later, and it was getting close to food time. 

I decided to exercise briefly before eating for a host of reasons, but I wanted it to be short, fast, and not too stressful on my nervous system, and I was running out of time to get the workout in, my lunch in, then continue with my day's meetings. 


Busy? 15 Min is all you need to look and feel amazing!



Enter a Minimum Effective Dose Workout 

2 minutes of foam roller (self myofascial release) with 30 seconds on each of quad/hip flexor, and IT band)

Goal: Remove Restrictions, Improve Mobility, Improve Tissue Quality

3 minutes of activation/mobility/dynamic warm up
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