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	3/7days dieet& training
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11-01-2017

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3/7days dieet& training

Preperations: A good machine to make juice from fruits & vegatables
For one week: Tomato's, cucumber and 7 other vegatables.
Each day after waking up: A fresh pressed
orange/lemon grapefruitjuice
Then: 1 hour stretch and cardio at home, outside or in the sportschool with or without a personal trainer
After the training: 2 big glasses tomato-cucumber juiceÂ
Time to relax and run your live for 2 hours.
Then: 45 min walking or running outside in nature or bike one hour in nature
Stretch and relax afterwards 30 min and drink again 2 glasses of tomato-cucumber juice
then go to the swimmingpool for a lesson of Aqua gym
Diner: 2/3 big glasses of fresh pressed vegetablejuice ( any veggie will do but no cucumber- tomato juice)
Drink during the whole day a minimum of 2 and a max of 5 liter water a day
No smoking, alcohol or eating these 7 days.
After these 7 days you start eating again by starting with a simpel green salad with olive oil a bit of salt/pepper and pineapple.
Keep on training, eating healthy after these 7 days.
Do above program the beginning of each season, sï¿½ 4 times a year
Try not to use any non natural sugars, only use real butter, try goat or soya milk instead of cowmilk
Dont eat more then 3x or less meat a week but instead: Nuts, beans, B12&D supplements
Go to a sauna once a week and try to walk or bike each day also if possible to your work, school etc
Possible during the 7 days: Headeach, tired, emotionatly,
Headeaches because of no coffee, thea, sigarets, sugar etc. Tired because of this regime sï¿½ take your time to really relax. Emotional because of the detoxÂ

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