Day 106- L.A Hard body workout

Meal 1: (6:00 AM - BREAKFAST)
Eat clean breakfast on Ezekiel bread
1 gluatmine
1 green tea
Black coffee (pre-workout)
Ingredients:

• 2 pieces of Ezekiel bread
• 1/2 cup sauteed spinach
• 1/4 cup choppped tomatoes
• 1/4 cup sauteed red sweet onions
• 1/4 cup sauteed green bell pepper
• 1/4 cup chopped red bell pepper
• 2 table spoons cottage cheese
• 2 table spoons black beans
• 5 egg whites
• salt and pepper

Directions:

1. Sauté vegetables except for tomatoes
2. Cook egg whites with the chopped tomatoes
3. Top 1 toasted Ezekiel bread with egg whites and spinach mixture

Post workout: (9:00 AM)
Baked Strawberry Cherry Rhubarb Oatmeal
5 egg whites
1 gluatmine
Ingredients :

• 
1/2 cup dry oats
• 
1 cup water

• sugar substitute to taste
• 
1/8 t baking powder
• 
1/4 t cinnamon (or less)
• 
1/4 t imitation butter
• 
1/2 t vanilla

• 1/4 cup chopped/sliced rhubarb
• 
4 medium sliced strawberries
• 4 chopped, pitted cherries

• 2 T liquid egg whites
• 1 T flax seed meal


• 2 T chopped walnuts
• 1 T slivered almonds

Directions:


• Mix the above and bake in an oven-safe bowl for 30 minutes at 350 degrees.
Topped with walnuts


Meal 2: (12:00 PM - LUNCH)
Grilled chicken with all spice and 1 tbsp mango salsa
1/4c quinoa medley
1 cup balsamic green beans (left overs)
Ingredients:

• 1 slice sweet yellow onion, chopped
• 2 cloves garlic, minced, or to taste
• 1/4 cup quinoa, rinsed
• 1/2 cup vegetable broth
• 1/4 cup small zucchini, chopped
• 1/4 cup mushrooms, sliced
• 1 stalks celery, chopped
• dash ground black pepper
• dash sea salt
• dash cumin
• dash oregano
• 1/2 cup baby spinach leaves, chopped

Meal 3: (3:00 PM)
Jamie eason cinnamon swirl protein bread
Protein Pancake
Ingredients:
1 cup liquid egg whites
1/2 scoop vanilla protein powder
1 table spoon pistachio
1 table spoon banana creme
2 packets of sweetener
(2 pancakes)

Meal 4: (6:00 PM - DINNER)

4 oz. Sweet potato

5 oz. baked pork scallopini (publix recipe)
3 slices of steamed squash and zucchini

Meal 5: (9:00 PM)
1 glutamine

 L.A Hard Bodies Workout

High Knees with Jump Rope 
max. reps
Ball Chopper
14/19/20
Reverse Push Ups 
19/18/19
123 Sump Jump
6/6/6

Instructions:
This workout is only 12 minutes long but get ready to have your butt kicked. Set your Interval Timer for 18 rounds of 10 seconds and 30 seconds intervals. Your goal is to work at your maximum effort and complete as many reps for each exercise as possible during each 30 second interval. The 10 seconds is just enough to write your reps down and get ready for the next round. There are 3 exercises and skipping (high knees) in between:
1. Skipping (high knees)
2. Ball Chopper
3. Skipping (high Knees)
4. Reverse Push Ups
5. Skipping (high Knees)
6. 123 Sumo Jump
This sequence is exactly 4 minutes long and you will repeat it 3 times.

Skipping

Do high knees with or without the Jump Rope.

Ball Chopper (alternate sides)

Reverse Push Ups

Great exercise for your core, arms, and upper back. I am using my Dip Station.

123 Sumo Jump

Do 3 little pulses in the Sumo Squat position with your feet wide appart and then jump up. This counts as 1 rep.