Harder than ever workout

WORKOUT BREAKDOWN: HARDER THAN EVER WORKOUT

12 minute interval workout- set your timer for 12 rounds of two intervals. The first interval will be set for 10 seconds and the second one for 50 seconds.

• Chin Up max. reps during 50 second interval
•  14
• Prisoner Jump Squat max. reps during 50 second interval
•  32
• Mountain Climbers max. reps during 50 second interval
•  124
• Clapping Push Up max. reps during 50 second interval
•  33
• Jump Lunge max. reps during 50 second interval
•  31
• Bicycle max. reps during 50 second interval
•  92
• Dips max. reps during 50 second interval
•  17
• Forward & Backward Lunge Jump Up (left) max. reps during 50 second interval
•  20
• Forward & Backward Lunge Jump Up (right) max. reps during 50 second interval
•  20
• Side Crunch (left) max. reps during 50 second interval
•  26
• Side Crunch (right) max. reps during 50 second interval
•  22
• Burpees max. reps during 50 second interval
•  11

Skipping:

Set your timer for 48 rounds and two intervals of 10 and 15 seconds. You will complete 48 rounds of 15 seconds of skipping and 10 second of rest. Try to change the style of your skipping for each interval. One more thing, if you don’t have a jump rope yet, then do high knees, jumping jacks, scissors, or something similar to get your heart rate up and your legs working.

DIET

6:00: Egg casserole
9:00: 2 Lemon bars, 1 cup green beans
12:00: Chocolate drizzled macaroon baked oatmeal, 1 green tea vanilla protein shake
3:00: Spinach chicken salad with curry powder and mustard
6:00: Turkey salad, 1/2 cup green beans, 1 lemon bar
9:00: Protein shake

Hot warrior workout

WORKOUT BREAKDOWN: HOT WARRIOR WORKOUT

INSTRUCTIONS:
Set your interval timer for 18 rounds and two intervals of 10 seconds and 50 seconds. You will go through the circuit of the 4 exercises three times during the 18 minutes and your goal is to complete as many reps for each exercise as possible.

• Lunge Forward/Back & Sandbag Lift (left leg)
•  14/12/12
• Lunge Forward/Back & Sandbag Lift (right leg)
•  14/13/12
• Core Splits
•  18/18/18
• Dynamo Push Up - http://www.youtube.com/watch?v=aOYrET4y0x0&feature=player_embedded
•  14/14/12
• Sleeping Crab (left leg)
•  14/13/12
• Sleeping Crab (right leg)
•  14/14/12

CORE SPLIT

DYNAMO PUSH UP

SLEEPING CRAB

 
6:00 am: Spicy scrambled eggs on pita (jen's recipe)

9:00 am: Maple shake

12:15 pm:1 lemon bar, 1/2 cup green beans

1:00 pm: Pancake baked oatmeal with fresh strawberries (Jen's recipe)
4:00 pm: Sweet potato bowl mix, 1/2 cup green beans

6:30 pm: Turkey pumpkin chili soup (Jen's recipe)
9:30 pm: Banana protein snack

MAPLE SHAKE

• 1 scoop vanilla
• 1/2 tsp vanilla
• 1 tsp maple
• 6 ice cubes
• 1 cup spinach 

SPICY SCRAMBLED EGGS ON PITA
Ingredients:
* 1 large egg
* 3 egg whites

* 1/4 cup chopped white onion

* 1 tsp chili powder
* 2 tbs rinsed black beans
* 1 tbs mild green chilis

* 2 clove minced garlic

* 2 tbs cup nonfat cottage cheese
* Mrs. Dash Fiesta lime or other seasoning
* chopped bell peppers
* 1 pita

Directions:

Saute onion and garlic until tender. Add eggs, seasonings, and cottage cheese. Scramble over medium heat until cooked through. Stir in black beans when nearly done and allow to heat up. Serve on Ezekiel English Muffin half.

PANCAKE BAKED OATMEAL WITH FRESH STRAWBERRIES

Makes 1 serving

Ingredients:



* 1/3 cup old-fashioned oats

* 1/2 tbs Bob's creamy rice hot cereal


* 2 tbs nonfat cottage cheese

* 1/4 cup almond milk (40 cal/cup)

* 1/4 cup egg substitute

* 1/2 tsp baking powder

* 1/2 tsp vanilla extract

* 15g banana

* 30g strawberries


* 1/2 cup water


* 3 tbs Da Vinci Pancake sugar free syrup, divided

Directions:



1. Blend everything except for strawberries to get a smooth consistency. 
2. Add 2 tbs Da Vinci sugar free Pancake syrup, 1/2 cup water, and sugar sweetener to taste. Blend again.
3. Pour in to oven proof baking. Slice one strawberry in to dish. Bake in a preheated 350 degree oven for 30 minutes or until top of oatmeal bounces back. 
4. Serve with one tbs syrup, one strawberry, and drizzle with almond milk.

SWEET POTATO BOWL MIX

• 1/4 cup corn
• 6 oz sweet potatoes
• 1/4 cup blueberries
• 1/4 tsp ginger
• 1/2 teaspoon cinnamon

TURKEY PUMPKIN CHILI SOUP
Makes 4 servings


Ingredients:



* 3 oz Lean Ground Turkey


* 1/4 medium chopped white onion


* 6 oz chili sauce (or make your own)


* 1/3 cup pumpkin puree


* 1/4 cup stewed tomatoes
* 1/3 chopped green bell pepper


* 1/2 cup kidney beans (drain and thoroughly rinse)
 I used garbanzo bean leftovers this time

* 2 tsp pumpkin pie spice


* 1/2 tbsp chili powder


* 1 tsp black pepper


* 1/4 cup lower-sodium chicken broth



Directions:


1. Cook turkey over medium-high heat until cooked through. Throw turkey and all other ingredients in a slow-cooker and cook for 3-4 hours until well combined and turkey becomes tender.

 LEMON BARS

Ingredients:

Makes 16 squares, 2 squares per serving

• 1 cup oat flour or oatmeal
• 2 scoops vanilla whey protein
• 1/4 tsp salt
• 1/2 tsp baking soda
• 2 qt mix Crystal Light (preferably without aspartame)
• 4 egg whites
• 1/2 cup Splenda
• 8 oz baby food applesauce
• 4 oz water

1. Preheat oven to 350 degrees.
2. Mix oat flour, vanilla whey protein, salt, baking soda and crystal light, in large bowl.
3. Mix egg whites, Splenda, applesauce and water in a bowl.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray 8x8 glass pyrex dish with non-stick butter spray.
6. Pour ingredients into dish.
7. Bake 23 minutes.
8. Makes 16 squares, 2 squares per serving.

Six pack abs workout 2011

WORKOUT BREAKDOWN:
SIX PACK ABS WORKOUT 2011
Set your Interval Timer for 24 rounds of two intervals – 10 seconds and 35 seconds.
This workout is 18 minutes long-

• 1) Sumo Squat & Leg Lift (with Sandbag) (max.reps for each round)
•  19/19/21/20/21/18
• 2) Sumo Push Ups (max.reps for each round)
•  13/13/11/11/11/9
• 3) Jump Lunge (max.reps for each round)
•  23/23/24/22/23/23
• 4) Reverse Push (max. reps for each round)
•  13/13/15/14/14/16

DIET:

6:30 am: pumpkin protein shake and baked banana bread snack

9:30 am: 2 lemon bars, 1 cup Italian green beans

12:30 pm: stove top frozen banana oatmeal

3:30 pm:vegetable oatmeal risotto

6:30 pm: chicken pea lentil soup + chopped up green peppers with the some dryed out soup mix (chickpeas, onions, and sprinkle with Parmesan cheese)

9:00 pm: protein shake

RECIPES: 
PUMPKIN PROTEIN SHAKE 

Serves 1

Ingredients:
    •    6 ice cubes
    •    1/2 cup canned pumpkin
    •    1/2 cup almond milk
    •    1/2 tsp vanilla
    •    2 packets Splenda
    •    Cinnamon (to taste)
    •    Nutmeg (to taste)
    •    1 scoop vanilla protein powder

• 1 cup of spinach

Directions:

1. Add all ice cubes, wet ingredients and dry ingredients to blender.
2. Blend until shake consistency.
3. Pour into large tumbler, add a straw and go!

Please note the evaporated milk is used simply for it's creamy consistency in shakes. For those lactose intolerant, remove evaporated milk and increase soy milk to 1-1/3 cup. A vanilla flavor protein powder is preferable for this recipe.

BAKED BANANA BREAD SNACK:

Makes 1 snack

Ingredients:

* 1 scoop vanilla protein powder (I used ON Cake Batter)
* 1 stevia packet
* 1/2 tsp pure vanilla extract
* 1 tbs water
* 2 tbs egg substitute or 2 egg whites
* 1/4 tsp baking powder

* handful of blueberries

Directions:

1. Combine everything in a bowl using an electric mixer. Coat microwave proof bowl with cooking spray.

2. Coat a microwave dish with cooking spray. Pour batter in to bowl and microwave on high for 30 seconds. Check. Continue to microwave at a reduced setting and check every 15-20 seconds. Cake will rise and can overflow if not checked. Open the microwave door, let the cake drop, and then microwave again until the top of cake is firm.

3. Transfer to a plate or leave in bowl.

CHICKPEA LENTIL SOUP
Serves 1
    •    1/4 cup chickpeas
    •    1/4 of a medium white onion
    •    2 tbsp green lentils, pre-soaked [keep the liquid]
    •    2 tbsp broth
    •    1.25 cup water
    •    salt, to taste [or more broth] – optional

Directions:

1. Boil the onions and water over medium high heat, then add the lentils [and the liquid it was soaked in]. Cook til mixture bubbles again. Add chickpeas, broth, and salt. When the soup starts boiling, turn heat off.

 

STOVE TOP FROZEN BANANA WITH COCONUT

• 1/2 cup oats, 1/2 cup water, 1/2 cup almond milk

• 1 tbsp wheat germ,

• 1/2 banana

• 1/4 cup plain yogurt

• Bit of cocoa 

• Sprinkle peanuts and sunflower seeds

• 1 tsp coconut 
• 1 scoop of protein powder

Directions:

1. Mix oatmeal, water, and milk together in a pan.
2. Add wheat germ and flax after boil
3. Add cocoa and protein powder
4. Remove from burner and add drop yogurt, nuts, and coconut on top 
5. Garnish with almond milk (optional)

OAT-SOTTO

• 1/2 cup oats
• 1/2 cup water
• 1/2 cup chicken broth
• 1 tbsp flax
• 1/4 small onion, chopped
• 2 cloves garlic, minced
• 1/2 yellow pepper
• Few pieces of chicken
• 2 Broccoli crowns chopped
• 1/2 Carrot stick, chopped
• 2 tsp Parmesan, sprinkled on at the end

LEMON BARS

Ingredients:

Makes 16 squares, 2 squares per serving

• 1 cup oat flour or oatmeal
• 2 scoops vanilla whey protein
• 1/4 tsp salt
• 1/2 tsp baking soda
• 2 qt mix Crystal Light (preferably without aspartame)
• 4 egg whites
• 1/2 cup Splenda
• 8 oz baby food applesauce
• 4 oz water

1. Preheat oven to 350 degrees.
2. Mix oat flour, vanilla whey protein, salt, baking soda and crystal light, in large bowl.
3. Mix egg whites, Splenda, applesauce and water in a bowl.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray 8x8 glass pyrex dish with non-stick butter spray.
6. Pour ingredients into dish.
7. Bake 23 minutes.
8. Makes 16 squares, 2 squares per serving.

 

 

NO WORKOUT

NO WORKOUT FOR THIS DAY


DIET:

6:00 am: GAL Grand Slam Breakfast (Jen's recipes)

9:00 am: Choconana Baked Oatmeal

12:00 pm:Sauteed Tilapia with Steamed 4 Broccoli Crowns and 1/2 Cup Rice

3:00 pm: 2 Turkey Meat Loafs, 1/2 Cup Broccoli, 1/2 Cup Italian Cut Green Beans

6:00 pm: Chicken with Black Bean Salsa, 1/2 Cup Green Beans

9:00 pm: Protein Shake with Water

RECIPES:

CHOCOANA BAKED OATMEAL

Serves 1

Ingredients:

• 1/2 cup oats
• 3/4 cup water
• 5 tsp non fat cottage cheese
• 1/8 teaspoon baking powder
• 1/2 teaspoon vanilla extract
• 1 tb cocoa powder
• 1/2 banana
• 4 walnuts to taste
• 2 splenda packets
• 1 scoop of vanilla protein powder

Directions:

Mix everything except cottage cheese. Once mixed, add dollops of cottage cheese and chips sparingly throughout oatmeal. Bake in a 375 oven for 45-50 minutes.

HONEY SAUTEED TILAPIA

Makes 4 servings

Ingredients:

Dressing:


* 2 1/2 tablespoons fresh lemon juice

* 2 tablespoons chopped green onions


* 1 tablespoon honey

* 1 tablespoon low-sodium soy sauce

* 1 teaspoon bottled ground fresh ginger


* 1/4 teaspoon dark sesame oil

Fish:

* 1 tablespoon canola oil


* 4 tilapia fillets

* 1/2 teaspoon salt or Mrs. Dash


* 1/8 teaspoon black pepperr

* 4 cups romaine other other lettuce



Directions:


1. To prepare dressing, combine first 6 ingredients in a bowl, stirring well with a whisk.

2. To prepare fish, heat canola oil in a large nonstick skillet over medium-high heat. Sprinkle fish evenly with salt and pepper. 
3. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.

4. Arrange 1 cup greens on each of 4 plates.
5. Top each serving with 1 fish fillet; drizzle with 2 tablespoons dressing.
6. Serve with 1 cup broccoli and 1/2 cup rice to the side

GAL GRANDSLAM BREAKFAST

Servings 1

Ingredients:

* 1 piece toasted WWB

* 1 tbs reduced-fat Ricotta Cheese

* 1 turkey deli meat

* 1/4 cup egg white or egg sustitute


* 1 tbs almond milk (40 cal/cup)


* 1 tbs sugar-free maple syrup



Directions:



1. Toast Ezekiel bread. Smear ricotta cheese on bread.

2. Mix eggs and milk in a cup. Microwave for 30 seconds at a time until cooked through. Smash with fork.


3. Layer turkey breast on cheese and then add scrambled eggs.


4. Drizzle eggs with syrup and enjoy!

CHICKEN WITH BLACK BEAN SALSA
Makes 1 serving

Ingredients:

Salsa:

• 
1/2 cup canned black beans, rinsed and drained
• 
1/4 cup corn kernels
• 
1 tablespoon chopped red onion

• 1 teaspoon chopped seeded jalapeno pepper
• 
1 teaspoon lime juice
• 
1 teaspoon olive oil

• 1/8 teaspoon salt or Mrs. Dash

• 1/8 teaspoon ground coriander
• 
4 quartered cherry tomatoes

Chicken:


• 1 teaspoon butter (you can use cooking spray only to cut down on fat)

• Cooking spray
• 1 (6 oz) chicken breast
• 
Mrs. Dash 
• 
Dash of freshly ground black pepper


Directions:



1. Combine all salsa ingredients to make salsa.

Heat butter in a small nonstick skillet coated with cooking spray over medium-high heat. Sprinkle chicken with Mrs. Dash and pepper. Add chicken to pan and cook 6 minutes on each side or until done.


2. Serve with salsa and lime slice, if desired.

 TURKEY MEAT LOAF
    •    2 lbs ground turkey (or chicken)
    •    3 egg whites
    •    1 cup quick cooking oats
    •    1/2 tsp ground cumin
    •    1/2 tsp dried thyme
    •    2 tsp dry yellow mustard
    •    2 tsp black pepper
    •    2 tsp chipotle pepper spice
    •    1 tsp salt
    •    2 tbsp garlic powder (2 cloves minced)
    •    1 small onion (finely chopped)
    •    2 celery stalks (finely chopped)

Directions:
    1.    Preheat oven to 375 degrees.
    2.    Spray muffin pan with canola or olive oil.
    3.    Mix all your ingredients together in one large bowl.
    4.    Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
    5.    Bake for 40 minutes.
    6.    Makes 12 muffins.

Easy Does It Challenge

TODAYS EXERCISE CHALLENGE: EASY DOES IT CHALLENGE
30 minutes of interval skipping (moderate pace) 

7:00 am: Broccoli and Spinach Scramble (my own recipe)

10:30 am: Baked Banana Bread Snack (Jen's recipe)

12:30 pm: 2 Turkey Meat Loaf + 1 cup of vegetables

3:30 pm: 2 Lemon Bars + 1 cup of vegetables

6:00 pm: Subway Salad

9:00 pm: Protein Shake with Water

RECIPES:

BROCCOLI AND SPINACH SCRAMBLE:

• 4 egg whites
• 1 cup broccoli
• 1/2 cup spinach
• 1/4 cup red peppers
• 1/4 cup corn
• dash of chili pepper and salt

SUBWAY SALAD

• Lettuce
• Tomatoes
• Cucumbers
• Olives
• Bell peppers
• Banana peppers
• Onions
• Chicken breast
• Turkey breast
• Mustard 

TURKEY MEAT LOAF

• 2 lbs ground turkey (or chicken)
• 3 egg whites
• 1 cup quick cooking oats
• 1/2 tsp ground cumin
• 1/2 tsp dried thyme
• 2 tsp dry yellow mustard
• 2 tsp black pepper
• 2 tsp chipotle pepper spice
• 1 tsp salt
• 2 tbsp garlic powder (2 cloves minced)
• 1 small onion (finely chopped)
• 2 celery stalks (finely chopped)

Directions:

1. Preheat oven to 375 degrees.
2. Spray muffin pan with canola or olive oil.
3. Mix all your ingredients together in one large bowl.
4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
5. Bake for 40 minutes.
6. Makes 12 muffins.

BAKED BANANA BREAD SNACK:

Makes 1 snack

Ingredients:

* 50 grams mashed banana (1/2 banana)
* 1 scoop vanilla protein powder (I used ON Cake Batter)
* 10g chopped walnuts
* 1 stevia packet
* 1/2 tsp pure vanilla extract
* 1 tbs water
* 2 tbs egg substitute or 2 egg whites
* 2 tsp sugar-free maple syrup
* 1/4 tsp baking powder

Directions:

1. Mash bananas. Combine everything in a bowl except for syrup using an electric mixer. Coat microwave proof bowl with cooking spray.

2. Coat a microwave dish with cooking spray. Pour batter in to bowl and microwave on high for 30 seconds. Check. Continue to microwave at a reduced setting and check every 15-20 seconds. Cake will rise and can overflow if not checked. Open the microwave door, let the cake drop, and then microwave again until the top of cake is firm.

3. Transfer to a plate or leave in bowl. Drizzle with a little syrup.

LEMON BARS

Ingredients:

Makes 16 squares, 2 squares per serving

• 1 cup oat flour
• 2 scoops vanilla whey protein
• 1/4 tsp salt
• 1/2 tsp baking soda
• 2 qt mix Crystal Light (preferably without aspartame)
• 4 egg whites
• 1/2 cup Splenda
• 8 oz baby food applesauce
• 4 oz water

1. Preheat oven to 350 degrees.
2. Mix oat flour, vanilla whey protein, salt, baking soda and crystal light, in large bowl.
3. Mix egg whites, Splenda, applesauce and water in a bowl.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray 8x8 glass pyrex dish with non-stick butter spray.
6. Pour ingredients into dish.
7. Bake 23 minutes.
8. Makes 16 squares, 2 squares per serving.

New 300 rep workout

New 300 Rep Workout

This exercise is a Time Challenge :)

Time completed: 29:45

 *The Triple Knee Tucks were soooo challenging. It took me 5 minutes to complete.

•  1) SIDE LUNGE KNEE TUCK (LEFT LEG)30 reps
• 
  2) SIDE LUNGE KNEE TUCK (RIGHT LEG)30 reps
• 
  3) PLANK JUMP PUSH UP & ROLL OVER30 reps
• 
  4) SIDE CRUNCH15 reps on each side
• 
  5) SANDBAG SWING15 reps on each arm
• 
  6) PULL UPS30 reps
• 
  7) 1-2-3 UP ONE LEG HALF SQUAT15 reps on each leg
• 
  8) HANGING KNEE RAISES30 reps
• 
  9) 3 LOW JACKS & JUMP UP30 reps
• 
  10) TRIPPLE KNEE TUCK & SIDE STEP PUSH UP30 reps

Hot Beach Body

DIET
6 am: 1/4 cup chopped cucumber, 1/4 of a green pepper, 1/4 cup corn, 1/4 cup chickpeas, dash of sage and salt

-1/4 apple with 1 whole wheat toast & mankua honey

-2 cups of coffee

-8oz of water  

9:00 am: 2 turkey meat loafs

11 am: 1tbs hummus with 2 celery sticks

1 pm: Baked apple oatmeal & 1 scoop of protein

*Topped with almond milk and a sprinkle of cinnamon 

4 pm: Grilled fish w/Quinoa salad with cucumber and fresh mint http://www.facebook.com/topic.php?uid=133136530801&topic=12949

6 pm: blackened chicken salad with buffalo sauce
-buffalo sauce: 1tbs greek yogurt, 1tbs buffalo sauce  

9 pm: protein shake with 1/2 cup water & 1 tbs peanut butter

  BLACKENED CHICKEN SALAD WITH BUFFALO SAUCE:

1 SERVING:

• 3-4 c chopped Romaine Lettuce
• 1 diced celery stalk
• 1/4 c black beans (from can)
• 1/4 c corn
• 3 oz cooked and diced chicken
• 1/4 c grilled onion
• 1 T fat free shredded cheddar cheese
• buffalo sauce

 

DIRECTIONS:

1. Chop lettuce and place in bowl. Add diced celery, corn, and shredded cheese (cheese comes packaged).
2. Saute onions with Pam on stovetop for 5 minutes until fragrant. Add to salad.
3. Toss diced chicken with 2 T barbecue sauce until coated. Add to salad.
4. Heat beans in microwave and layer on salad.
5. Mix 2 tbs yogurt and 1tbs buffalo sauce.
6. **Can add fresh tomatoes and avocado too.

 BAKED APPLE OATMEAL

• 2/3 cup milk
• 2-3 packets of splenda
• cooking spray
• 1/8 teaspoon salt
• 1/8 teaspoon ground cinnamon
• 1/3 cup old-fashioned oats
• 1/3 cup chopped, peeled apples
• 3 tablespoons and 2-3/4 teaspoons chopped walnuts
• 2 tablespoons and 2 teaspoons raisins
• 2 tablespoons and 2 teaspoons wheat germ
• 1 tbs vanilla extract
• 2 tsp of baking powder

DIRECTIONS:

1. In a saucepan, heat milk, brown sugar, butter, salt and cinnamon. Add remaining ingredients; mix gently. Spoon into a greased 2-qt. casserole. Cover and bake at 350 degrees F for 45 minutes. 
2. Garnish with 1/4 of an apple on the side and top oatmeal with almond milk

Hot Mess

HOT MESS WORKOUT:

• 
  ROUND 110 Get Ups
• ROUND 2 =Round 1 + 20x Backward Lunge & Sandbag Press
• ROUND 3 =Round 2 + 20x Sandbag Squat
• ROUND 4 =Round 3 + 10x Burpees
• ROUND 5 =Round 4 + 40x One Leg Toe Touch

SQUAT

BACKWARD LUNGE & SAND BAG PRESS

Workout breakdown:

Forward: Time: 20:28

1. 10 Get Ups

2. 10 Get Ups, 20 Back Lunge & Sandbag Press

3. 10 Get Ups, 20 Back Lunge & Sandbag Press, 20 Sand Bag Squat

4. 10 Get Ups, 20 Back Lunge & Sandbag Press, 20 Sand Bag Squat, 10 Burpees

5. 10 Get Ups, 20 Back Lunge & Sandbag Press, 20 Sand Bag Squat, 10 Burpees, 40 One Leg Toe Touches

1. 40 One Leg Toe Touches

2. 10 Burpees, 20 Sand Bag Squat, 20 Back Lunge & Press Up, 10 get ups

3. 20 Sand Bag Squat, 20 Back Lunge & Press Up, 10 get ups

4. 20 Back Lunge and Press Up, 10 get ups

5. 10 Get ups