Day 101- 600 rep fat burner workout

Meal 1: (6:30 AM - BREAKFAST)
1 cup egg white omelet with leek, green bell pepper, half can of tuna
1 eziekel bread
1 rice cake
1 green tea

Post workout: (10:00 AM)
Baked Berry Grape Jelly Cheesecake Oatmeal

Ingredients:



• 1/2 cup dry oats

• 1 cup water
• 1 tbsp grape jelly

• 1/2 t. baking powder

• 1 t. vanilla extract

• 1/4 cup fresh blueberries
• 1/4 cup blackberries
• 
2 T.  caramel syrup
• 1/2 tbsp blueberry syrup
• 
5 t. fat-free cream cheese

• sugar substitute to taste

• 2 T. liquid egg whites


• 1/2 cup almond milk

Directions:


1. Mix the above in a sprayed oven-proof bowl. Cut cream cheese (slices) directly into bowl along with oatmeal. Mix in to disperse cheese. 
Bake at 375 for 30 minutes. Drizzle with almond milk.

Meal 2: (12:30 PM - LUNCH)

1 cup steamed broccoli
1/2 cup fiery brown rice
5 oz. grilled chicken breast

Meal 3: (3:00 PM)
1 Jamie eason protein bar
Reese's pieces scramble

Ingredients:

• ½ cup liquid egg white
• 1 tbsp faux nutella spread (PB/AB)
• ½ scoop optimum whey (chocolate)
• 1/8 cup plain FF Greek yogurt
• 1 tbsp splenda or sugar sweetener of choice

Directions:

Scramble egg whites in a pan until just barely cooked and still moist (or nuke in the microwave for about 1.5 min). Add greek yogurt and scramble with a fork until fluffy and “creamy”. Toss in protein powder, PB2 and splenda, and scramble until thoroughly mixed. ENJOY!

Meal 4: (6:00 PM - DINNER)
Pan Fried Tilapia in mustard creme with Bell Peppers, Tomatoes and Capers
1 cup steamed broccoli
Ingredients:
    •    1/2 T olive oil, divided
    •    4 oz salmon filet or tilapia
    •    Sea salt and pepper to taste (or as I always use, Mrs. Dash)
    •    1/2 cup large red onion, chopped
    •    1/2 cup red bell peppers, chopped
    •    1 tomato, chopped
    •    1 T capers
    •    2 cloves of garlic
Directions:

1. 
Place 1 T of the olive oil in a skillet over medium-high heat. Add fish and seasoning and cook until opaque (cooked through) - about 4 to 6 minutes on each side. Fish should be flaky.

While salmon is cooking, in another skillet over medium-high heat, cook the onion and the bell peppers until tender - about 8 minutes. Stir in tomato, capers, and garlic. Serve with fish.

Mustard Yogurt Cream 


Ingredients:

• 1/2 cup sliced mushrooms

• 1/4 cup reduced sodium chicken broth

• 1tbs dijon mustard

• 1 tbs VOSKOS nonfat Greek yogurt

• sea salt

• ground pepper
• cooking spray

• 1 tsp thyme



Directions:

Coat pan with cooking spray. Brown mushrooms in pan (covered) until tender. Push to the side. Add tilapia. Sprinkle with sea salt and pepper and thyme. Add broth and cover. Cook both sides until starts to brown and nearly cooked through. Remove both mushrooms and fish from pan but keep warm. Reduce heat and add mustard and yogurt. Stir well. Add fish and mushrooms back in and serve.

Meal 4: (6:00 PM - DINNER)
Cinnamon roll protein shake 
ingredients:
1/2 scoop vanilla protein powder(1 carb & mixes easily)

1 egg white

1/4 cup cottage cheese
1/2 cup almond milk

1 teaspoon vanilla extract
1 tbsp vanilla pudding mix
1/4-1/2 tsp cinnamon

pinch stevia or 1/2 packet of sweetener

2 tbsp wheat germ

1 tsp smart balance light butter(optional) or u can use 1 tsp fat free or tofutti cream cheese.

600 rep fat burner workout

Completed in: 1 hour and 10 minutes


Jump Lunge Kick Up-

30 reps

Side Burpee Knee Tuck-

30 reps

Super Girl Squat-

30 reps

Diving Knee Tucks-

30 reps

Jack Jump Tuck-

30 reps

3D Push Ups-

30 reps

One Leg Jump Up-

15 reps on each leg

Ab Chopper -

30 reps

Sumo Twist Crunch-

30 reps

Plank Lift Off-

30 reps

Instructions:
There are 10 exercisese that you have to go through twice to complete all 600 reps. If you are just starting with our workouts, I suggest that you go through them only once and complete beginners can cut down the reps even more and do only 15 reps for each exercise. Either way your goal is to complete this workout as fast as possible while keeping good form. Set your Interval Timer as a stop watch and get started!

Jump Lunge & Kick Up – 30 reps

Start in the lung position jump up and switch legs in mid air. Kick the back leg up and forward and try to touch your toes. This is one rep.

Side Burpee Knee Tuck (there is no push up, but you can add one if you feel like it) – 30 reps alternating sides.

Super Girl Squat – 30 reps alternating legs

Start by standing on your left leg, do a half squat and then extend your right leg back into the super girl pose. This is one rep. Switch legs after each rep.

Diving Knee Tucks – 30 reps

Slide forward as if you were doing dive bomber push up, and push your hips straight up on the way back instead of sliding. Then do 2 diagonal knee tucks. This counts as 1 rep.

Jack Jump Tuck – 30 reps

Jump your feet appart keeping low, jump your feet together and jump up tucking your knees in.

3D Push Ups – 30 reps

Each push up counts as 1 rep. Start with your hands wide appart and do a push up – each time you go down for a push up jump your feet appart. Jump your feet back together as you push up. Walk your hands closer together and do a push Up. Walk your hands together so that your fingers are toughing and do a push up. Now walk your hands wide appart again and keep going until you complet 30 push ups.

One Leg Jump Up – 15 reps on each leg

Plank Lift Off – 30 reps

Start in a plank, jump your feet forward, jump your feet appart and jump up. Now reverse the order to get back into the plank. This counts as 1 rep.

Sumo Twist – 30 reps alternate legs

Keep low throughout this exercise.

Ab Chopper – 30 reps

The first picture is your starting position. Sit up with your clasped hands and reach towards the left side. Return on your back and then sit up reaching forward. Lay down and sit up again reaching towards the right side. Lay down and start again reaching towards the left side. Each sit up counts as 1 rep

Day 100- Sexy fit beast workout

Meal 1: (6:00 AM - BREAKFAST)

Carrot Cake Pancakes
1/2 cup egg whites with spinach on Ezekiel bread

Ingredients:

• 1/2 cup egg whites
• 1/2 scoop vanilla whey protein powder (i was trying out Jillian Michael's protein powder this time- the macros are very low)
• 2 Tbsp oat bran
• 2 tbsp jar "Beechnut brand" strained, pureed sweet carrots (baby food)
• 1/2 grated carrot
• 1 packet splenda
• Cinnamon to taste

Directions:

1. Stir until smooth and cook on a non-stick frying pan with a spritz of Mazola "Simplicity" (zero cal olive-oil based cooking spray), very low heat until browned and cooked through, as you would regular pancakes.
2. I topped mine with 2 tbsp ED Smith SF raspberry jam (20 cals, 4g carbs)

Macros in pancakes:

• Cals: 150
• Protein: 22g
• Carbs: 16.5
• Fiber: 8g
• Fat: less than 1g

Post workout: (9:00 AM)

2 rice cakes with 1TB faux spread topped with 4 sliced cherries and 1/4 cup blueberries
Egg Nog Protein Shake
Ingredients:
3 large Egg Whites
1 whole Egg
1 tsp Imitation Rum (or more to taste)
Sugar Substitute to taste
1/2 scoop Vanilla protein powder (ie TopForm)
1/2 tsp Pure Vanilla Extract
1/2 unsweetened almond milk
1/2 cup cottage cheese

1 tbsp vanilla sugar free jello pudding mix
Nutmeg for garnish

Ice 
Directions:
Mix the above in a blender to desired consistency.

Meal 2: (11:30 PM - LUNCH)

1 Cup Fresh Green Beans

Chicken Fried Quinoa

Ingredients:

• Spray or 1 tbsp EVO  (I used spray) you can also use coconut oil or sesame or spray/mister
• 4 scallions, greens & whites separate, chopped
• 1/2 Tbsp grated fresh ginger
• 2 cloves garlic, minced
• 1/2 med zucchini, diced
• 1 carrots, diced
• 1/4 chopped yellow bell pepper
• 1 cups bite-size broccoli florets
• 1/2 cups mushrooms (preferably shiitake), stems removed, sliced
• 4oz. chicken breast (you can also do ¼ lb thigh & ¼ lb breast)
• 1/4 cup dried quinoa & cooked (this is where I swapped the 4 cups of cooked brown rice, so make as much or as little quinoa that you want & cook it ahead of time…..this recipe yields 4 servings)
• 1/2 tbsp of low-sodium soy sauce….this is where I used BRAGG’S Liquid Aminos in place of the soy sauce
• 2 egg whites, lightly beaten (1 egg & 1 egg white or you can just do whites too)

Directions:

• In  a wok or a large nonstick skillet, heat the oil over medium-high heat. When the oil is lightly smoking, add the scallion whites, ginger and garlic; cook for 30-45sec. Add the zucchini, carrots, broccoli & mushrooms and cook for 4-5min, using a spatula to stir the vegetables throughout. Add the chicken and continue to cook for 2-3min, until the pieces are no longer pink.Stir in the cooked quinoa & liquid aminos, cook for another 5 min, allowing the quinoa to get crispy on the bottom. Create an empty space in the middle of the pan and add the eggs. Use a spoon or the spatula to quickly scramble the eggs until light and fluffy, then stir them into the rest of the ingredients. Serve garnished with the scallion greens.
• This recipe was adapted from the Eat This Not That book with a few of my own modifications. I also added in some bean sprouts since I had some. You can add any veggies that you would like….edamame, peppers, broccoli slaw, peas….etc. You can even do shrimp instead or just veggies. This is really yummy! I hope you enjoy it!

Meal 3: (2:30 PM)
3 oz. Smoked Honey Mustard Chicken
1 Jamie Eason Protein Bar
1 cup coconut butternut squash
4 fresh asparagus

Ingredients:

• 1 cup cubed raw butternut squash
• 1 tsp organic coconut oil
• 1 tsp reduced-fat shredded coconut
• 1/2 tsp curry powder
• ½ tsp ground cumin
• ¼ tsp nutmeg
• ½ tsp minced ginger
• sea salt to taste

Directions:

Preheat oven to 350 degrees. Cut squash in to cubes, discarding the seeds inside. Place in a bowl. Add all remaining ingredients and toss thoroughly.

Coat cookie sheet with cooking spray and bake for 350 6" from top for 30 minutes.

Notes: When done, toss in some baked chicken, cranberries, apples, or figs. This side is yummy as is or is a great base for so many more recipes!

Smoked Honey Mustard Chicken
Ingredients:

• 1/3 cup nonfat Greek Yogurt
• 2 tbs honey mustard
• 1/2 tbs molasses
• 1/2 tsp liquid smoke
• sea salt to taste
• black pepper to taste
• 4 (4 oz.) chicken breasts

Directions:

• Mix together well and set aside.
• Trim chicken breasts and pound thin. Slather marinade on chicken breasts on all sides. Place in fridge and let soak in for 15-20 minutes.
• Heat grill to medium. Grill chicken over grill for 4-6 minutes each side or until cooked through and no longer pink.

Meal 4: (6:00 PM - DINNER)

Faux Nutella Spread

Jamie Easton Chocolate Protein Bars

Meal 5: (9:00 PM)

4 oz chicken breast
Nutella butterscotch shake

Ingredients:
8 oz water
6 ice cubes
1 tbsp butterscotch
1 tbsp faux nutella spread
1/2 scoop protein powder
1 splenda packet

SEXY FIT BEAST WORKOUT

Completed in 11 minutes and 17 seconds Workout Breakdown:

30 x Side Jump Lunge (each jump counts as 1 rep)
3 x Walking Plank (3 steps to the side in the plank position)
3 x Push Up and Forward Jump

Side Jump Lunge – 30 reps

Walking Plank – Get into Plank Position and take 3 steps to the right.

Do 3 Push Ups and 3 Jump Forwards in a row.

Stand up and do the next round starting with Side Jump Lunge and this time you will be doing the Walking Plank to the left. Complete 15 rounds total as fast as you can.

Day 99- 550 rep fat massacre

Meal 1: (7:30 AM - BREAKFAST)
5 egg whites with chopped spinach and honey mustard/smoke sauce
Chocolate Grape Cheesecake Baked Oatmeal
1 twiggings green tea

Ingredients:



• 1/2 cup cooking oats

• 2 tbs sugar-free grape jam
• 5 tsp nonfat cottage cheese

• 1/4 Cheesecake pudding mix

• 1TB chocolate syrup

• 1 cup water
• 
1/8 tsp baking powder

• 1/2 tsp vanilla extract

• sugar substitute



Directions:

• 
Mix oats, jam, water, baking powder Capella drops, Torani syrup, and sugar substitute in oven proof bowl. Add small dollops of jam and cottage cheese to evenly distribute in oatmeal.
• 

Bake in a 350 oven for 30-35 minutes or until Oatmeal pulls from sides. Once removed from oven, drizzle sparingly with chocolate sauce. So good.

Post workout: (10:30 AM)
Chocolate blackberry smoothie
Ingredients:

• 1/2 cup cottage cheese

• 1/2 cup light Almond milk (ie Silk 60 cal)

• 1 scoops Vanilla protein powder (ie TopForm)
• 1/2 frozen bananas

• 1/3 cup frozen blackberries

• 1 tablespoons sugar-free chocolate jello mix
ice cubes



 Directions:


• Mix in blender to desired consistency. Add sugar substitute only if needed.

 

Meal 2: (1:30 PM)
Parchment salsa tilapia
Fiery brown rice and beans
1 cup steamed broccoli
Ingredients:

• 1/2 chopped tomato
• 1/2 cup fresh corn
• 1/4 diced jaleno
• 1/4 cup chopped onion
• 1 tbs lime juice
• 1 clove garlic
• 3 chopped olives
• sea salt to taste
• black pepper to taste
• 2 fillets tilapia
• parchment paper
• olive oil

Directions:

1. Preheat oven to 425 degrees.
2. Prepare all ingredients except for fish. Combine ingredients in a small bowl. Cut 2 large pieces of parchment paper. Place one piece of tilapia on each sheet. Sprinkle sparingly with sea salt and pepper if desired. Distribute salsa mix on fish. Drizzle lightly with olive oil (approx 1/2 tsp each). Fold parchment over, sealing it.
3. Bake in oven for approximately 12 minutes or until fish begins to flake.

Meal 3: (4:00 PM)
1TB Faux nutella chocolate spread
Jamie Easton Chocolate Protein Bars

Makes 16 servings (heaping tbs each)
Ingredients:

• 1 ½ scoops Isopure Chocolate protein powder
• 2 tsp unsweetened cocoa powder
• 6 oz (approx 1 cup) garbanzo beans
• 3 tbs sugar free honey (or to taste)
• 3 tbs almond butter (or hazelnut butter if you have it)
• 4 tbs unsweetened almond milk
• ½ tbs olive oil
• 1/8 tsp cinnamon
• dash nutmeg

Directions:

• Place beans, almond butter, milk, and oil in a blender or food processor. Process until smooth. You'll need to stop and scrape down the sides several times over a course of 3-5 minutes. Add remaining ingredients and continue to process until smooth.

Meal 4: (6:30 PM - DINNER)
Garden Spaghetti with Butternut Squash

INGREDIENTS
1/2 can (12 oz.) Bumble Bee® Solid White Tuna

1/4 cup onion, chopped 

1 large clove garlic, pressed
1 cup broccoli florets 

1/4 cup sliced mushrooms

1/2 teaspoon oregano, crumbled

1/2 cup olive oil 

1 tablespoons butter
1/2 medium zucchini 

1/4 small tomato 

2 tbsp yogurt, optional 

1 cup spaghetti squash
1/8 cup cup grated Parmesan cheese
 
INSTRUCTIONS
Drain tuna. In a large skillet, sauté onion, garlic, broccoli, mushrooms and oregano in oil and butter until tender-crisp. 
Cut zucchini in 1/4 by 2-inch sticks. Cut tomato into eighths. Add to skillet with vegetables and heat through.
Stir in sour cream for moist sauce. Keep warm. Cook squash accordingly.
Toss in tuna and vegetable mixture along with Parmesan cheese. Sprinkle with pepper.

Meal 5: (9:30 PM)
Pumpkin protein shake
Ingredients:
8 ounces of water
6 ice cubes
1 tsp fish oil
1 serving of vanilla protein powder
1/2 cup pure pumpkin
1/2 TB cinnamon
splash of vanilla extract
optional: sweetener of choice (agave, stevia, honey, etc)


550 rep fat massacre: 23 minutes and 38 seconds

Backward Lunge Kick Up
25 reps on each leg
Walk Over Push Up 
50 reps
Mountain Climber 
50 reps
Sumo Squats Knee Up
50 reps
One Leg Bridge Leg Lift 
25 reps on each leg
Side to Side Squat & Leg Lift 
50 reps
One Arm Tricep Push Up 
25 reps on each arm
Star Crunch
50 reps
Diagonal Touch Down 
25 reps on each side
Side Plank Lift 
25 reps on each side
One Leg Wall Sit 
25 reps on each leg

Instructions:
This is a super time challenge that will give you tremendous feeling of accomplishment :) Set your timer to keep track of the time for you and try to complete all 11 exercises as fast as you can. Make sure that you are not sacrificing proper form just to beat my score. Stay focused so that you get the most out of your workout. Share your score in the comments and don’t forget to “Like” this workout once you have completed it so that you can show all of your friends how much of a badass you are :)

Backward Lunge Kick Up

Walk Over Push Up

Mountain Climber

Sumo Squat Knee Up

One Leg Bridge

Side to Side Squat Leg Lift

One Arm Tricep Push UP

Star Crunch

Diagonal Touch Down

Side Plank Lift

One Leg Wall Sit

Day 98- Active rest day :)

Meal 1: (7:00 AM - BREAKFAST)
5 egg whites with 1/4 cup of yellow and green bell peppers and corn
2 pieces of Ezekiel toast

Post workout: (9:30 AM)
Coconut protein shake with berries

Ingredients:
1/2 cup coconut milk

1/2 cup strawberries
1/2 cup blackberries
1 tbsp vanilla pudding mix
1/2 scoop vanilla protein powder

1 tbsp flax seed oil
1/2 cup cottage cheese
sugar substitute to taste

Meal 2: (12:00 PM - LUNCH)
4 ounces grilled all spice chicken
1 cup coconut cauliflower mash
1 cup steamed asparagus

Meal 3: (2:30 PM)
4oz. chicken breast

Meal 4: (6:30 PM - DINNER)
Mexican Omelet
Side salad with cucumber and tomatoes with 1TB bacon Walden Farm
1 cup broiled fresh green beans
Ingredients:
1 cup liquid egg whites
1/4 cup corn
1/4 cup chopped mushrooms
1/4 cup chopped onion
2TBSP cooked rice
2 tbsp cottage cheese
1 table spoon salsa
2 large garlic bulbs
1 lime
dash chili powder
dash cumin


Meal 5: (9:00 PM)
The hulk protein shake
1 scoops vanilla protein powder
1 ½ tbsp sugar-free pistachio pudding mix
1 mint leaf or a few drops peppermint extract (optional)
a few drops green food coloring (optional)
8 oz. cold water (or low-fat milk)
3-5 ice cubes

Day 97- 400 rep workout, great for a six pack ;) completed 2 rounds

Meal 1: (7:30 AM - BREAKFAST)

Savory Tuna Casserole

Ingredients:

• 1/3 cup old-fashioned oats
• 1 (2.6 oz) packaged tuna (rinsed and drained)
• 1.5 tbsp grated carrots
• 1/4 cup sliced green onion
• 2 tbsp chopped fire roasted sweet red peppers
• 2 tsp lime juice
• 2 tsp worcestershire sauce
• 1/3 cup unsweetened almond milk
• 3 tbs nonfat cottage cheese
• 3 tbs egg white substitute
• 1/2 tsp baking powder

Directions:

1. Chop celery and green onion. Dice red peppers. Peel and grate carrots. Mix all ingredients in a bowl until combined. Coat two baking dishes with cooking spray. Pour oatmeal combination equally between both dishes. Bake in a preheated 350 degree oven for 30 minutes or until top is firm to touch.

Post workout: (10:00 AM)

Banana Cream Pie Protein Shake POW

Ingredients:

• 1 banana
• 1/2 scoop Isopure Zero Carb Vanilla protein powder
• 1 tbs sugar-free fat-free banana cream pudding mix
• 1/4 cup liquid egg substitute (they are pasteurized, so this is okay)
• 1/2 tsp vanilla extract
• 1/4 tsp butter extract
• 1/2 cup almond milk (35 or 40 cal/cup)
• 1/2 chobani plain yogurt
• 1/4 cup fiber one
• 4-6 ice cubes
• sugar sweetener of choice
• additional water and ice if needed for desired consistency

Directions:

1. Blend the above to desired consistency.

Meal 3: (12:30 AM)

2 Jamie Easton Chocolate Bars

1 1/2 cups steamed broccoli

Meal 2: (3:30 PM - LUNCH)

4 ounces of chicken grilled in allspice 

Grilled onion coconut mash

1 cup steamed broccoli

Meal 4: (6:30 PM - DINNER)

1/2 cup egg whites with sauteed spinach, onion, green bell pepper, cucumber

1/2 cup shredded vegetable mix (radish, cucumber, cabbage, lettuce, lemon)

1/2 cup green beans
1 badaway muffin with chocolate dipping sauce

Meal 5: (9:30 PM)

Chocolate protein shake
Ingredients:
1/2 cup water
1/2 cup ice
1 tbsp Walden Farms chocolate syrup
1 tbsp chocolate sugar free pudding mix
1/2 tbsp hazelnut syrup
1 tbsp caramel syrup
2 tbsp yogurt

400 rep workout:

• 1) ONE LEG BURPEE5 reps on each leg
• 2) BURPEE KNEE RAISES10 reps
• 3) SIDE BURPEE KNEE TUCK5 reps on each side
• 4) BURPEE STEP UP5 reps on each leg
• 5) BURPEE ROLL OVER10 reps
• 6) SUMO BURPEES10 reps
• 7) BURPEE PULL UP10 reps
• 8) HALF BURPEE & JUMP OVER10 reps
• 9) 2X JUMP LUNGE & 2 TAPING PUSH UPS10 reps
• 10) FROG BURPEE10 reps

Instructions:

Check out all of the exercises listed in the workout breakdown. You can see each one of them in my workout video and Freddy even named them for you so that you can easily follow the flow of the workout. The entire workout is made up of varieties of Burpees which is my favourite exercise ;)  there are 10 different burpee exercises and you will do 10 reps for each on of them. Your goal is to go through the circuit of the 10 exercises 4 times in order to complete 400 reps. Try to do this workout as fast as you can without sacrificing proper form. I did all 4 rounds in 1 hour 10 minutes and 22 seconds. I had to start doing push ups off of my knees in the third round, however I didn’t give up and I completed the entire workout using the easier modifications for beginners.

There are just a few basic rules to remember:

1. Whenever you are in plank, keep your body in one straight line and don’t drop your hips.

2. Always keep your shoulders away from your ears.

3. Keeping your abs tight for each move and exercise is what you should be focused on.

4. If you can’t jump in or out of plank, then step in or step out of it.

5. If you can’t do pull ups, use a chair for support and try at least negatives – which means you will control the movement on the way down without using the chair for support.

6. If you don’t have the exercise equipment (pull up bar, dip station) then repeat 2 Burpee exercises of your choice that don’t require equipment.

7. Beginners will complete at least 1 round and push for 2.

This workout is very advanced and intense, however I would like to encourage all beginners to give it a try. If you can’t do regular push ups, do them from your knees and try to bend your elbows at least a little bit.

Day 96- Run the world workout

Meal 1: (5:00 AM - BREAKFAST)

4 egg white omelet w/veggies (mushrooms, peppers, tomatoes) with 

ezekiel bread

Post workout: (7:30 AM)

Mexican Baked Oatmeal
1 badaway muffin

Ingredients:

• ½ cup old-fashioned oats 
• 3 tbs nonfat VOSKOS Greek yogurt 
• 1/3 cup egg white substitute 
• ½ tsp vanilla extract 
• ¼ cup water 
• ¼ tsp ground cinnamon 
• 1 tsp unsweetened cocoa powder 
• ¼ tsp chili powder (or just shy of - to taste) 
• ½ tsp baking powder 
• 5g slivered or blanched almonds 
• sugar sweetener to taste 
• dash sea salt 
• dash chipotle chili powder (for top) 
• 1 tbs Torani sugar free brown sugar & cinnamon syrup (optional) 

Directions:

• Mix the above ingredients in an oven-proof single serving dish. Sprinkle a few slivered almonds on top. Add the tiniest dash of chipotle chili powder to give it some kick. Bake in an oven preheated to 350 degrees for 30 minutes. Serve with almond milk, Greek yogurt, or by itself! Enjoy!

Meal 2: (10:30 PM - LUNCH)

2 badaway magic muffins

Meal 3: (12:30 PM)

5 celery sticks
1 pickle spear 

Meal 4: (4:30 PM)

4 oz. Lemon-rosemary Tilapia

1 cup sweet potatoes

1 cup steamed broccoli

Meal 5: (6:30 PM)

3-4oz grilled garlic allspice chicken

1 cup grilled zucchini, squash, snap peas, sliced tomato, and broccoli

1 cup mixed green salad
1 T Walden Farms bacon dressing

Meal 6: (9:30)

Blueberry Bliss Protein Shake
Ingredients:
1/2 c. cottage cheese

1/4 cup almond milk 1 scoop of vanilla protein powder
1/4 c. frozen blueberries
dash Splenda
dash Cinnamon
5-6 ice cubes
1/2 t. vanilla
2T egg whites
2 T almond milk

Instructions:

Today’s workout is again only 12 minutes long but totally ass kicking. There are three parts and each of them takes 4 minutes to complete. Don’t take too long breaks in between each part. Just take a sip of water and keep going. Our goal is to keep our training short but always super intense.

Part1

Set your Interval Timer for 6 rounds of 10 seconds and 30 seconds intervals. You will be doing the Lunge Back/Side Lunge combo for the entire 4 minutes, but don’t forget to switch sides after each interval.

Starting position – Lunge back

Jump into the Side Lunge and touch the ground. This is one rep. If you are lunging back with your left leg, then you will be lunging sideways with your right leg. Go for maximum reps during each 30 second interval and switch legs after each round.

My scores:

Left leg back – 12, 11, 10

Right leg back – 11, 11, 11

Part 2

Set your timer to count down 4 minutes for you. Your goal is to complete as many sets of the Crazy Cali Exercise Combo as possible during the 4 minutes.

Lunge back with your left leg.

Jump and drive the left knee up.

As you land put your hands on the ground and step back with your left leg so that you create a nice flow.

Get into plank by stepping back with your right leg.

Jump your feet appart – don’t drop your hips. Try to keep your body in one line.

Bend your elbows, bring your body down as close to the ground as possible and then push up.

Beginners can do the push up off of their knees.

Jump your feet together and then jump forward into squat and stand up. This is one set. Do as many sets as you can during the 4 minutes. Don’t forget to switch legs after each set. This means that if you lunged back with your left leg in the first set, you will do the lunge with your right leg in the second set.

I completed 29 sets  of Crazy Cali Exercise Combo during the 4 minutes.

Part3

Reset your timer again for 6 rounds and intervals of 10 and 30 seconds. Do as many side crunches as possible during each 30 second interval and switch sides after each round.

Side Crunch – starting position

Squeeze your abs and lift your legs off of the ground. Lift your shoulder off of the ground as well and touch the knees with your elbow. Switch sides after each 30 second  interval.

My scores:

Left side: 15, 8, 13

Right side: 12, 10, 12