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

TODAYS MEALS :)

6:00 am: Coffee Protein Shake

9:00 am: Carrot Cream Cheese Baked Oatmeal

12:00 pm: Grilled Onion Grape Chicken Salad

2:30 pm: Mexican Inspired Stuffed Pitas or Whole Wheat Toast

7:30 pm: Carrot Protein Shake with Green Salad

9:00 pm: Protein shake with Water

RECIPES:

CARROT CREAM CHEESE BAKED OATMEAL

Ingredients:
Servings: 1

* 1/2 cup old-fashioned oats
* 1/4 cup egg substitute
* 1/2 cup water
* 30g grated carrots
* 1/2 tsp pure vanilla extract
* 1/4 tsp cheesecake capella drops, extract, or LorAnn oil
* 1/4 tsp walnut extract (if you have it - this is optional)
* 1/4 tsp cinnamon
* 1/2 tsp baking powder
* 1/4 tsp baking powder
* 3 tbs fat-free cream cheese (cut in)
* 10g chopped pecans

Directions:
1. Peel and grate carrots. Mix all above ingredients in an oven-proof bowl. Preheat oven to 375 and bake oatmeal for 45 minutes or until top begins to firm.
2. If you don't like egg in your oatmeal, omit egg, and increase water to just shy of 1 cup.

MEXICAN INSPIRED STUFFED CHICKEN PITAS OR TOAST
Ingredients: makes 4 servings

* 12 oz. rinsed and drained canned shredded chicken (Costco)
* 4 tbs fresh salsa
* ¼ cup VOSKOS nonfat Greek Yogurt
* ½ cup chopped celery
* ¼ cup chopped green onions
* 1 mashed medium avocado
* 2 tbs fat-free shredded cheddar cheese
* 8 cups spring mix
* 4 Joseph’s Flax, Oat Bran, and Whole Wheat Pitas, or Whole Wheat Bread

Directions:

1. Prep all ingredients above as listed.
2. Mix everything together with the exception of pitas and lettuce.
3. Stuff pitas with yogurt and chicken mixture. Add lettuce, drizzle with a teaspoon more of salsa, and serve.

GRILLED ONION AND GRAPE CHICKEN SALAD

Ingredients:

Servings: 1

* 3 cups thinly sliced romaine
* 1/3 cup chopped celery
* 1/2 medium diced avocado
* 1/4 cup grilled white onions
* 10-12 halved red grapes
* 4 chopped and toasted pecans
* 4 oz cooked and cubed chicken

Directions:

Dice and grill onions in a pan using cooking spray. 

Toast pecans in oven at 375 for 5 minutes. Chop romaine and place in a bowl. Cube avocado and layer it on salad. Halve grapes and add to bowl. Dice or chop celery and add to bowl. Finally, add pecans and onions. Add cooked and cubed chicken breast. Serve with favorite vinaigrette or with my Grape Vinaigrette I'm posting next.

CARROT PROTEIN SHAKE
Makes 1 serving



*1 scoop of vanilla whey

*2 grated carrots
*1/2 cup water
*pinch of cloves
*pinch of nutmeg
*1/4 tsp cinnamon
*6 ice cubes
*1 packet of stevia




GREEN SALAD
Makes 1 serving
*1/4 cup green beans
*1 cup broccoli
*4 chopped up Roma tomatoes
*1 chopped scallion/green onion
*1/4 cup grilled onion

COFFEE PROTEIN SHAKE

Ingredients: 1

Servings: 1 

*1/2 cup coffee

*1/2 cup spinach

*1 scoop of vanilla whey

*1 tbs cocoa powder

*2 packets of splenda
*1 tsp french vanilla extract

*4 ice cubes