Whole 30 for 40 Bootcamp!
Revamp your nutrition, fitness, and health with this 40-day challenge!
- Started Feb 22Started Feb 22
- 199.99 US dollars$199.99
- Online Sessions
Whole 30 for 40 Bootcamp is a 40-day challenge aimed at refocusing your nutrition, fitness, and overall health. What do you get? - 40-days of meal plans, recipes, and a shopping list - 20-days of workout routines that you can do from home - 10 healthy habits that Dr. Emma uses for overall wellness - 5 mindfulness exercises to keep your stress level managed Also, Dr. Emma will hold 4 live sessions throughout the 40 days to answer any questions, review her top 10-healthy habits, and help form a community to support one-another throughout the health and wellness journey. Sessions are optional, but highly encouraged. Example Meal Plan Day #15: Breakfast: Spinach Frittata with tomato, spinach, and avocado with strawberries Lunch: Protein Tuna Salad with balsamic vinaigrette and grapes Dinner: Perfect ground meat with spaghetti squash pasta and homemade tomato sauce. Spinach Frittata Recipe (2 servings) 1. Set the oven to broil (or preheat to 500 F). 2. Whisk the eggs with the salt and pepper. 3. Heat in a large oven safe skillet over medium heat, add the cooking fat to the pan and swirl to coat the bottom. When the fat is hot, add the onion and tomato and cook, stirring until softened (2-3 minutes). 4. Add the spinach and let it wilt for 30 seconds. 5. Add the eggs and fold them into the veggies with a rubber spatula. 6. Cook without stirring to let the eggs set on the bottom and sides of the pan until the eggs are firm and still appear wet (3-4 minutes). Lay a few tomato slices on top (optional). 7. Drizzle the lemon juice and zest over the top. 8. Transfer the pan to the oven and broil 4-6 inches from the heat (or bake in preheated oven) for 3-5 minutes until top is golden brown. Cut into slices and serve. Workout #1 Circuit A (repeat 3 times ~ 4 minutes) - High Knee Walks 30 seconds - Squats 10 reps - Incline Push Ups 10 reps Circuit B (repeat 3 times ~ 3 minutes) - Toe Walks 10 reps - Heel Walks 10 reps - Wall Slides 10 reps Circuit C (repeat 3 times ~ 3 minutes) - Hip Raise 10 reps - Crunches 10 reps - Single Leg Lift 5 reps each leg Mindfulness Exercise #1: Take 1 minute off and do this mindfulness activity to decrease your stress. 1. Breathe in for 4 seconds 2. Hold for 4 seconds 3. Breathe out for 4 seconds 4. Hold out for 4 seconds
You are free to cancel or reschedule your session up to 24 hrs in advance. Any later than 24 hrs and you will be charged the cost of the service. If you have an emergency arise and are unable to attend your session, please contact Dr. Emma directly for assistance via email.