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Day 4 7 Day

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Day 4 Protocol – 3 Meals

Wow you all smashed yesterdays information so a huge well done so for Day 4 we are again going for 3 meals. But you may need to add in carbs if you energy levels are feeling a little lower low.

1. Upon Rising  choose 1 workout to perform

2. COLD SHOWER(if you can)

3. 3 x High protein meals adding starchy carbs if you need them.

4.Workout or Sprint Workout



Sprint Workout – This is an extra workout if you have the time to add it and really accelerate fatburning

Mark out a distance of roughly 200metres.

Sprint the distant as fast as possible, then walk back to the start REPEAT x 10

MUSHROOMS and Cravings

Mushrooms are a fungal and can feed candida which in turn can cause sugar cravings. So kick out mushrooms for the rest of the week.

Coconut Oil And Why It Is  key on KSFL by Rachel Holmes
One type of fat that you need to be using when on KSFL  is coconut oil. Many people avoid coconut oil at all costs because they see that it’s high in saturated fat and think that that means that they should be option for something else – something that contains unsaturated fats or
monounsaturated fats.
Coconut oil contains a type of fat that is handled differently in the body than most saturated fats and it’s actually a very good type of fat to consume.
Why Coconut Oil Is So Good For You
The form of fat that’s found in coconut oil is referred to as medium chain triglycerides and is considered a top fat burning food.
This form of fat is used immediately as energy for the body, just like carbohydrates would be.  So for those who are utilising low carb diets, it’s a fat that can actually be a very powerful weapon and act in your favor.In addition to this, coconut oil can help to promote a healthier heart by improving your cholesterol levels, rather than raising it like other fats would do.
Finally, coconut oil can also help to enhance your overall level of immunity in the body, so that’s another key benefit that it will provide.
Those who are using coconut oil in their diets will find that they recover faster from each workout session they complete and aren’t suffering from common colds nearly as often either.
How To Cook With Coconut Oil
Coconut oil can be used as an easy replacement for other oils that you use during the cooking process and can be added into smoothies, used in stir-fry’s, used to prepare a sauce, or added into your baking recipes as well for a special treat that offers a unique taste.
Coconut oil will help to add moisture to your dishes, making them flavorful and satisfying
Coconut oil has multiple benefits ranging from improving body composition to boosting immunity and bone density. It has been used to nutritionally support HIV, cancer, and diabetes patients to name a few. Most of the health benefits of coconut oil can be attributed to lauric acid. It is converted to monolaurin which has been shown to help the body in dealing with multiple types of bacteria and viruses. Because of its anti-bacterial and anti-microbial properties, it is a valuable in nutritionally supporting IBS, and Crohn’s disease patients.

Because of its biochemical make-up, coconut oil supports weight loss efforts, as it supports the thyroid, and takes a load of the pancreas.
Coconut Oil at High Temperatures
Cook with and eat coconut oil – Coconut oil is saturated fat  so it can be heated to a very high temperature before it goes rancid. You can heat coconut oil up to 190 degrees where as olive oil can only be heated up to 163 degrees and a vegetable oil like sunflower oil is only good up to 100 degrees. When you pass these heat thresholds the oil will start to produce free radicals which do things like speed up aging and cause diseases.


Recipe Ideas

Screen Shot 2016-04-28 at 10.08.20cauliflower stirfry saladFRESH PRAWN SALADScreen Shot 2016-03-08 at 09.43.26