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PAMPY’S POST – MAY24a
- ‘NEW’ PAMPY’S POST – APR24b
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RECHARGE 24

'recharge 24'

-a 14-day health & wellness program-

why?

festive recovery

establish best health

secure healthy behaviour

how?

confirm the program's value to you (see below)

follow the day-to-day principles

choose from the daily listed options

what?

optimum daily nourishing

fitting daily activity

gut cleanse, burn fat, lower inflammation

is the recharge for you?

yep!

✅ you feel flat after the festive period

✅ you're out of your typical healthy rhythm

✅ you'd like to drop a few kgs

✅ you'd like to set up your energetic year

no!

✅ you're back into the swing of things

✅ fitting nutrition matches regular activity

✅ you're pretty close to ideal weight

✅ you're psyched for 2024

recharge 24 rules & regs

mix & match your meals based from the listed choices

repeatable and simply prepared meals are best

portion to shelve hunger between meals

click on the icons () for further info

alcohol 3/14, only

SHOP LIST & GAME SHEET

days 1-7

Movement

Aerobic Activity

20+ minutes daily.

Rhythmic & Continuous.

60-70% max sustainable effort 💓

Conversational pace only.

(Brisk) Walking is perfect.

Run 🏃, Ride, Swim, X-Trainer, etc.

Postural Balance

Mon - 10 min Core/Back Set

Tues - 10 min Core/Back Set

Weds - 10 min DB Set

Thurs - Core/Back Set

Fri - 10 DB Set

Sat & Sun - Core/Back Set

Mind

Box breathing twice daily.

2 min BB

11am & before bed is best.

Reset mind.

M, W, F - Cold Shower (15 secs).

Reset comfort zone

Choose your day-starting nourishing.

Ideally, Fast

Black coffee + 1/3 tsp MCT Oil ☕

Or Black or herbal tea.

Choice: A2 milk, Goats Milk, Butter.

Choice: 1/2 tsp Chaga Mushrooms.

If nec, 1/3 cup Salted Macadamias.

Or, 50g Cheese.

Green Smoothie

Pear

Spinach - lots

Celery

Cucumber

Ginger - lots

Ground Cinnamon - dash

Coconut Crunch

Unsweetened Coconut Yogurt

Macadamia nuts

Almond nuts

Sunflower seeds

Roasted pepita seeds

Blueberries

Choose your lunch-time nourishing.

Salmon Salad

Red Salmon

Basil (leaves)

Cherry tomatoes

Cucumber

Yellow Capsicum

Red onion

Basic vinegarette

Thai Beef Salad

Beef or chicken

Basil (leaves)

Red Chilli

Mint leaves

Red Onion & Snow peas

Roasted peanuts

Thai Sauce - low sugar.

Sushi Rolls

Vegetarian

Tuna & Avocado

Salmon & Avocado

Beef & Avocado

Brown rice is best & Soy Sauce

Meso Soup

Ginger

choose your evening meal

Veggie Stack & Haloumi

Any garden veg

Butter, Garlic & Sea Salt

Haloumi

Roasted Sunflower seeds

Fresh lemon or lime

Red onion

Basic vinegarette

Veggie Soup

Best Homemade - CLICK

Campbells Pre-made - CLICK

Reboot Soup - CLICK

Fennel

Apple Cider

Healthy Broth

Potatoes

Feta Knock Up

Feta

Pomegranates

Sweet Potato

Avocado & Alfa Alfa

Radish

Sundried tomato

Fresh Vinegarette

days 8-14

Movement (Note the changes & all new sets)

Aerobic Activity

30+ minutes daily.

Rhythmic & Continuous.

60-70% max sustainable effort 💓

Conversational pace only.

(Brisk) Walking is perfect (+ Hills).

Run 🏃, Ride, Swim, X-Trainer, etc.

Postural Balance

Mon - 10 min Core/Back Set

Tues - 10 min Core/Back Set

Weds - 10 min DB Set

Thurs - Core/Back Set

Fri - 10 DB Set

Sat & Sun - Core/Back Set

Mind

Box breathing twice daily.

3 min BB

11am & before bed is best.

Reset mind.

M, W, F - Cold Shower (30 secs).

Reset comfort zone.

Choose your day-starting nourishing.

Fast - Mon, Weds, Fri

Black coffee + 1/3 tsp MCT Oil.

Or Black or herbal tea.

Choice: A2 milk, Goats Milk, Butter.

Choice: 1/2 tsp Chaga Mushrooms.

If nec, 1/3 cup Salted Macadamias.

Or, 50g Cheese.

Eggs Up

Eggs

Avocado

Feta

Basil

Tomato

Whole grain bread

Pampy's Porridge 🥣

Cooking Oats

LSA Mix

Shredded Coconut

Sunflower seeds

Chia Seeds

Raw honey

Choose your lunch-time nourishing.

Chicken Salad

Chicken, ideally, grilled

Green leaf of choice

Sundried tomatos

Cucumber

Yellow Capsicum

Avocado

Basic vinegarette

Tuna Salad

Tuna (or alternative)

Brown rice

Avocado

Red Onion

Slivered almonds

Sultana's

Aioli sauce

Boiled Egg Knock Up

Boiled Eggs

Chick peas

Walnuts

Red onion & tomatos

Green leaf of choice

Parsley

Aoili sauce or mustard

choose your evening meal

Veggie Stack & Protein

Broc, Cauli, Egg plant, Zucc

Olive oil & Sea Salt

Protein choice (Red, white, pink).

Roasted pepita seeds

Radish

Fresh sauce or dressing

Mince & Cauliflower Rice

Mince of choice & cooking

Cauliflower rice

Garlic lemon fennel

Sea Salt

After meal green drink 🥬

Squash, Silverb & Walnuts

Spaghetti Squash

Silverbeet

Goat's cheese

Avocado & Alfa Alfa

Toasted walnuts

Red pepper & garlic

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