Pull up exercise challenge

WORKOUT: PULL UP EXERCISE CHALLENGE

PULL UPS
3 SETS OF 5 PULL UPS

INTERVAL SKIPPING
29 MINUTES FREE STYLE

Instructions:


Our goal for today is to complete 3 sets of 5 pull ups and then our 20 minutes of skipping. You can take your time with the pull ups, but it shouldn’t take you any longer than 10 minute if you take a few minutes of rest in between each set. You can use a chair for support if you are a beginner. You can also use your Dip Station if you don’t have the option of doing pull ups at home. If you don’t have any of this equipment then you can also do rows with a Sandbag.  If you don’t have the Sandbag, use free weights, elastic bands, or water bottles. Below is a picture of me doing the reverse push up (an easier alternative for pull ups) when I didn’t have this equipment. I was using a broomstick and 2 chairs. The key here is to be creative and make it work.

6:00: Egg quesadilla
9:00: Turkey meat loaf, 1 cup steamed broccoli
12:00: Blueberry baked oatmeal
3:00: Carrot ginger soup

6:00: Sweet potato chili
9:00: Mint chocolate chip protein shake, 1 tb peanut butter

SWEET POTATO CHILI

Makes 6 servings

Ingredients:

* 1/2 cup black beans
* 3-4oz peeled and cubed sweet potatoes
* 2 cloves minced garlic
* 1/2 cup diced yellow onion
*  1/2 cup lower-sodium chicken broth
* 3 oz cooked cubed chicken breast or turkey breast
* 1 tsp ground cumin
* 1/2 tbs chili powder
* dash chipotle chili powder (to taste)
* 1/4 cup frozen corn

Directions:

Peel and dice sweet potatoes. Coat and toss with Pam cooking spray. Spread evenly on a cookie sheet and bake in an oven preheated to 350 degrees for 10-12 minutes or until tender. Remove from oven and let cool.

Coat large pan with cooking spray and add thinly sliced or diced onion. Saute until it starts to brown. Add garlic and all seasonings. Cook for 3 minutes or until it becomes fragrant.

Rinse and drain kidney beans. Pour about 1/2 of kidney beans in the blender and puree.

Add all remaining ingredients to pan with grilled onions - including pureed beans, remaining whole beans, cubed chicken, and baked sweet potatoes. Heat to boiling while stirring. Then turn heat to low and simmer covered for 30 minutes.


Add a dollop of Greek Yogurt to each serving if desired.

BAKED BLUEBERRY AND CREAM CHEESE OATMEAL
Makes 1 serving

Ingredients:

1/2 cup dry oats
1/8 t. baking powder
2 T liquid egg whites
5 t fat-free cream cheese (cut in)
1/4 cup fresh blueberries
1/2 t vanilla extract
sugar substitute to taste
dash cinnamon
1 cup water
2 T. sugar-free Torani syrup (I used Strawberry)

EGG QUESADILLA RECIPE

This recipe makes a single quesadilla, feel free to scale it depending on how many you'd like to make.

zest of one small lemon
a generous dollop of creme fraiche, sour cream or Greek yogurt
fine grain sea salt
2 heaping tablespoons capers
small splash of olive oil
1 small egg
1 corn tortilla or pita, room temperature
a bit of freshly shaved Parmesan
chopped fresh chives or marjoram

Whisk the lemon zest, yogurt, and a pinch of salt together in a small bowl. Set aside.

Now, take the capers, rinse them, pat them dry with a paper towel, and pan fry them over medium-high heat in a small splash of oil until browned and crinkly. Remove from pan and set aside. The should get a bit crunchy as they cool.

Beat the egg and a pinch of salt in a small bowl. Beat the egg really well, so it's uniform in color.

In your smallest skillet, over medium heat, add a tiny splash of oil. Let it heat, then add the egg to the pan let it set for just 10-15 seconds. Place the corn tortilla on top of the egg, the top of the egg should still be a bit runny, so it should attach itself to the tortilla as it sets. When you feel like the egg has set enough not to run, flip everything. Sprinkle with Parmesan, and some of the fresh herbs if you like. Cook until the cheese is melted and the tortilla is nicely browned.

Fold the tortilla in half, top with the yogurt, the capers and more herbs.

Serves 1.

Prep time: 2 min - Cook time: 3 min

GINGER CARROT SOUP

Preheat a large pot and add a piece of butter or coconut oil if you have it. Chop an onion and saute until it turns light brown.

When the onion is ready ad a piece of ginger, chilli powder and ground cinnamon. Saute for another 2 minutes.

and chopped carrots into the pot and mix it with the onions and ginger.

Ad skimmed milk and coconut milk..

Juice and orange…

and pour it into the pot. Cover with lid and bring to boil. Don’t over boil it. When the milk starts to boil reduce the heat to minimum and slowly cook until the carrots are soft. 

 

While the carrots are cooking, you can chop the meat, put it into a non stick skillet. Use extra virgin olive oil and cook the chicken on medium heat until done.

When the carrots are soft take the pot off of the heat and let it cool for a few minutes so that you can use your food processor to make puree. 

Mix the chicken into the puree and ad salt and pepper to taste.