Want to get your metabolism in healthy shape before the notorious holiday binge? Try this seven-day meal and exercise plan.
Tegan Haining has trained David Beckham, Natalie Imbruglia and model, Jessica Gomes, and, as a personal trainer, is used to getting all types of bodies into the very best shape.
To help get you on top of your health this summer, Tegan has shared some simple steps to get your metabolism into gear, along with quick workouts and recipe ideas to start you off!
Try following this simple plan for a week and see how much better you feel!
Recipe: The Ultimate Breakfast Smoothie
If you ever find yourself in a rush remember to never skip breakfast – this is the worst thing you can do for your metabolism. Try this quick and easy smoothie instead:
- Handful of frozen mixed berries
- 200ml coconut water (add half the coconut flesh if available)
- ¼ teaspoon stevia
- 1 tablespoon hemp seeds or 1 scoop protein powder (I like SunWarrior Natural Vegan Protein or Bare Blends Vanilla Whey Protein)
Simply blend well and drink.
Daily Exercise: High Knee Sprints
Try this to get your body pumping in the morning!
Keep your abs tight, sprint on the spot and run as fast as you can. This works your abs as much as it increases your heart rate - so push hard, pull those knees up and make every rep count.
Count to 40 reps and do three sets either at once or spread throughout the day.
Recipe: Fried Chicken (You read correctly!)
Because it’s made with coconut oil, this recipe is full of healthy fats and tastes delicious! It’s super easy and the protein will help keep you fuller for longer.
- 1 chicken breast
- Salt and pepper
- Sweet paprika
- Coconut oil
Cut 1 chicken breast into strips. Season with salt, pepper and a bit of sweet paprika. Preheat 3 tablespoons of coconut oil in a shallow frying pan. Fry chicken for 4 minutes on each side or until cooked through and a tasty golden brown. Serve with a big, green leafy salad!
Daily Exercise: Yoga push-up
Think of being in a hand plank position – let your bodyweight travel forward as you keep your elbows tucked into your sides and lower your chest down to the ground. Keep your tummy tight, push through to an upward facing dog, then back to the beginning position of a hand plank. Minimum 15 reps.
Recipe: Snacks on-the-go!
Snacking keeps your metabolism moving throughout the day – but it’s important to choose healthy snacks! These are a few of my favourites:
- 1 slice of rye bread (personally, I like to toast mine as I love the crunch!), coated in almond butter then folded in half. (This is just an easy way to wrap and transport your bread without losing all the delicious topping.)
- Hummus is another healthy favourite of mine, as it’s super healthy and full of protein! I love stirring through some chilli sauce for an extra bite too! For a perfect on-the-go pick me up, I put 2 tablespoons of hummus into a mini Tupperware container, and take a few sliced cucumber, carrot or red capsicum sticks to dip.
- Sliced green apple and cashew nuts is another good snack. A mixture of vitamins and healthy fats – this is the perfect nutrient dense handbag combo!
Daily Exercise: Single Leg Hip extensions
Lie on you back and lift one leg up 90 degrees - or as close to that as possible. Push your hips upward off the floor, keeping your heel on the floor, and as you lift make sure you keep pulling your belly button in towards your spine. This will protect your lower back. Go for 20 reps then repeat on opposite leg.
Recipe: Green tea
Yes, it’s as simple as this! Try replacing your daily coffee with green tea – even try drinking up to three cups throughout the day. Research shows that it increases your energy expenditure and boosts your metabolism!
Daily Exercise: Sprint Training – a quick fat burner!
Choose your track, i.e.treadmill, grass or soft sand.
Measure a 100m distance (this can be a rough measurement!) and sprint flat out as fast as you can. Walk back to the start - breathing deeply to help you recover - and repeat this 10 times every 2 minutes. This is the most efficient 20-minute fat-blasting workout you will do! Make sure you warm up first as this is vital to prevent injury. Don't forget to stretch!
Recipe: Fresh Green Juice
My favourite Green Juice is from Gwyneth Paltrow's book It’s All Good. When I’m feeling a bit lethargic this proves to be the best (and healthiest!) pick-me-up. You will need:
- 5 large leaves of kale, leaves roughly chopped, storks discarded
- 1 large green apple
- A 2.5cm piece of fresh ginger
- 1 sprig of fresh mint
- 1 lemon, zest/skin and seeds removed
Put all the ingredients through your juicer. Alternatively, you can slice or chop the ingredients and pop them into a powerful blender with 120ml of water. Pass the mixture through a strainer and drink!
Daily Exercise: Front Plank with knee walks
This is great to really challenge your core! Get into a plank position and make sure you keep your shoulders over your elbows. Slightly tuck your pelvis under to prevent a ‘cereal bowl’ dip in the lower back. Begin alternating between bending each knee towards the floor, like you are walking. This is excellent for the lower abdominals! Count to 40 reps and try two sets.
Recipe: Coriander & Mint Turkey Burgers with Garden Salad
Turkey is one of my favourite lean meats – simply because it’s naturally low in fat and also extremely high in protein. Try making this simple recipe for lunch or dinner to keep that metabolism revving.
For the Burgers:
- Handful of coriander, chopped
- Handful of mint, chopped
- Salt and pepper
- 1 tsp dried chilli flakes
- 500g turkey mince
- 1 egg
- Coconut oil (for frying)
Combine all ingredients in a bowl and mix well. Shape mixture into palm size patties and flatten to 1cm thickness. Shallow fry in coconut oil for 2 minutes on either side or until golden. Serve with green salad leaves dressed with olive oil, lemon and salt. Simple and delicious!!
Daily Exercise: Air squats
These really work the legs and get your heart rate going. As you squat try lifting one foot just slightly from the floor, then alternate to the other foot with each squat. Push your butt back and don’t let those knees travel forward! Go for 20 reps.
Recipe: My beauty bites
One or two of these snacks should keep you full enough for your next main meal. You will need:
- 65g dates
- 10g Clean and Lean Beauty Food Powder or your choice of superfood powder.
- 45g ground cashew nuts
- Desiccated coconut for rolling
Pre-soak dates in warm water for up to 1 hour depending on how dry they are. Place into food processor and blend until a sticky paste forms. Add the ground nuts and Beauty Food powder and blend. Using your hands, roll into balls. I like to measure each ball at 10g.
Roll in coconut and leave in fridge for 2 hours or longer to set.
Daily Exercise: Stretch
As we get older, stretching becomes super important to help prevent injury, improve circulation and aid in muscle recovery. If yoga isn’t a part of your weekly routine, maybe try an alternative like Fascia Stretch Therapy or infrared saunas which also help to relieve muscle tension, relax and detoxify the body. Regeneration is an important part of any fitness program and my goal is to help all my clients understand how to weave it into their healthy habits.
Tegan’s 7-Day Quickie Program can be found at www.teganhaining.com.