Flatsnout Boxing

Personal boxing and fitness Training.

Train-Eat-Sleep-Repeat.

DAY 1

Breakfast


Fruit and High-Protein Yoghurt


 Ingredients  4 tablespoons of Skyr high-protein yoghurt (plain) 1 banana sliced, almonds and/or various nuts, raisins and one teaspoon of honey.


500ml of lemon/cucumber water


 Method -Slice banana, mix almonds/nuts and raisins into bowl with 4 tablespoons of Skyr highprotein yoghurt.




Snacks 10am/3pm 


500ml of lemon/cucumber water 1 banana/1 apple


 3 amino acid tablets Top Tip – Keep water cool in the fridge for maximum refreshment



Lunch

Ingredients   Tin of tuna in brine or spring water Salad chopped include peppers, cucumber, radish, sweetcorn, tomatoes, lettuce and kale

 500ml of lemon/cucumber water 

Method Finely chop peppers, cucumber, radish, sweetcorn, tomatoes, lettuce and kale. Place into a mixing bowl.  Add tuna and mix in thoroughly. Add 2 teaspoons of olive oil. Add mixed herbs, salt and pepper to taste.




Snacks 10am/3pm 


500ml of lemon/cucumber water 1 banana/1 apple


 3 amino acid tablets Top Tip – Keep water cool in the fridge for maximum refreshment



Chicken Breast Grilled, Sliced and Seasoned with Mixed Herbs and Steamed Veg Detox Medley 


Ingredients 1 medium size chicken breast 

Vegetable detox medley 2–3 broccoli stems Small cup of peas 2 sliced carrots 2–3 cauliflower stems 1 sliced sweet potato chopped as chips 


Method Grill chicken breast, slice and season with mixed herbs and steam vegetables in steamer.

Bring the water to a boil over high heat. When you hear the water bubbling and see steam starting to emerge from the pot, it’s ready. Add the vegetables, cover and reduce the heat, and then scatter the vegetables over the steamer basket. Cover the pot and reduce the heat to medium.


Supper


500ml of lemon/cucumber water 


 3 amino acid tablets 


Top Tip – Keep water cool in the fridge for maximum refreshment



Day 1 Exercise.

-3 Mile run.  If you are a total beginner then walk for 30 minutes or until you feel maxed out.  If your coming back from injury/ lay off then run / walk/run/ walk is the way forward.


-Press ups, great upper body bench mark exercise, if you struggle goto knees, but lean forward and keep back side down , head up.


-Crunches.  Bent knees on your bum.  Chin into chest straight arms touching your knee caps and reach up and forward to top of knees.


Burpees-Booom - Get in!  Right stand up tall and straight, reach down into squat thrust position, 1 squat thrust then jump up into a knees up tuck jump, complete 10 times.


Planks-Elbows down, on your toes, butt straight knees off the floor, back straight head down in line with spine. Hips should be below the line of your shoulder blades.


-Squat thrusts.  Bend down on your knees.  Hands down explode legs backwards driving straight and then back with knees upto elbows.


Twist  situps- On your bum, bent knees,feet flat on the floor.  Hands behind your head, twist the elbow to touch your knee that you twist and pull backwards, exercising the upper front core.