After Drew Logan suffered three cardiac arrests in 2004, the celebrity trainer returned to work with short-term memory loss. Unable to follow the detailed diet and fitness plan he and his clients were accustomed to, Logan adopted a simpler approach—and as luck would have it, the new plan was more effective than the complicated regime of the past. Detailed in his book 25 Days: A Proven Program to Rewire Your Brain, Stop Weight Gain, and Finally Crush the Habits You Hate—Forever, Logan lays out a food and fitness plan that helps you reinvent your “neurological patterning” and get to the root of all your bad habits. Here’s what an average day of meals and workouts looks like for an average female.
Related: Celebrity Trainer Drew Logan on the Night That Changed His Life—and His Approach to Fitness
3 egg whites scrambled with spinach and 1 slice of low moisture part skim mozzarella cheese
1 glass of water
2 sticks of string cheese
1 small apple
Salad loaded with “free veggies” (leafy greens, cauliflower, bell peppers, etc.)
4 oz chicken, turkey or tuna
Lemon, balsamic vinegar for dressing
(add spices and pepper as desired
1 to-go Greek yogurt (no added sugar)
6 oz baked salmon with grated parmesan & black pepper
Sautéed spinach with garlic sea salt (as much as you like)
1/2 baked peach with cinnamon
Do these exercises in order, jumping rope for 30 seconds between rounds. Beginners should aim for three rounds of 5 to 8 reps, while more advanced people can go up to 15 reps and five rounds.
- Standing band rows: With resistance band looped around a sturdy surface, grab one end of the band in each hand, arms out in front of you. Keeping back straight, pull one fist back to your ribs before returning to the start position and repeating with the other fist.
- Hop squats: Quickly take two tiny hops up and down on the balls of your feet. Hop a third time and spread your legs so that you land with your feet slightly wider than shoulder width apart, and immediately squat to the floor before jumping straight up as high as you can with your arms hanging straight down.
- Seated dips: Sit on the edge of a sturdy chair, hands gripping the edge of the seat. With knees bent, slide your bottom off until your weight is supported by your arms. Bend your elbows and lower your body to the floor and push yourself back up until your arms are straight.
- Upright row/curls: Stand with dumbbells hanging down in front of you, and raise them up until they’re just below your chin. Lower the weights back down and immediately curl upward.
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