The Rain. summer body hack

The Summer Body 2018 journey has begun! Time to start on that fitness part of your new years resolution with Harmattan Rain! We got together with our favorite dietitian and our favorite gym buddy to bring you a work out list,  a seven day meal plan and a heck of a playlist to keep you pumped through your workout session.

THE PLAYLIST 

Featuring songs that will take you through stretching, to cardio, to ab workouts and still keep you pumped up and well motivated, The Rain Gym playlist is an ultimate curation of sweaty tracks for eating the metal! 1 hour and 30 minutes of pure energy made for you to stay true to your summer body goals and new year resolutions. This playlist will be regularly updated.

THE WORK OUT 

Here’s a Full body 1hour and 30 minute work out to go with our playlist . Get your blood pump and the sweat dripping and the fat burning with this intense but simple workout; planned out together with one one of our favourite gym rats, Eben. The workout doesn’t use weights or require you going to the gym, so you can workout at home, or after work and save some cash.  Each rep is timed, instead of giving a number of times, so you are free to work at your own pace and effort. Weight loss and keeping fit is a lifestyle, it takes a while to see results. Stay focused, keep pushing and Have Fun!

stretches

2 minutes

cardio

• run/ jog combo – 25 minutes

arms

• push ups – 3 minutes
• dips – 2 minutes

REST

2 minutes

Core workout

•  Sit ups – 5 minutes
• bicycle crunches – 5 minutes
• reverse crunch – 5 minutes
• plank – 1 minute

REST

2 minutes

cardio

• jumping jacks – 10 minutes

Legs

• squats – 5 minutes
• lunges – 5 minutes

cardio

• skip rope – 5 minutes

REST

2 minutes

Core workout

•  Russian twists – 2 minutes
• side plank – 2 minutes, each side
• plank – 1 minute

stretches

2 minutes

THE MEAL PLAN

Losing weight is actually a lot more to do with your diet than with your gym visit frequency. To lose fat and build muscle you need to cut back on fat and pump in those proteins and those fibers! And though they may lie to you that carbs are bad, you need those babies to fuel your day!

We created a simple 7 day meal plan with a trusted military nutritionist from easy to access foods from West Africa (Ghana specifically) – Combined meals to provide you carbs, fibre and protein for a healthy 2018! None of these should cost you more than 100 cedis (roughly $30)  when shopping for them in our local markets. Remember it’s not a strict plan, don’t forget to mix it up and add a few variances.

Don’t forget to DRINK YOUR WATER! That’s the most important, and don’t eat meals after 6pm. Also please don’t starve yourself…. Please. Eat enough portions to fill you up but not make you full.

Download the rain-meal-plan