Day 110- Give me everything workout

Meal 1: (6:00AM - BREAKFAST)
Simple Greek Scramble
1 Green tea
1 Gluatmine
1 Black coffee

Ingredients:


• 5 egg whites

• 1 cups spinach

• 4 mushrooms

• 2 tbs reduced fat blue cheese
• 1 tbs Smart Balance 50/50 butter

• fresh ground pepper
*
• Mrs. Dash chipotle



Directions:


1. Break egg whites into a bowl and add 2 tbs water and a dash of Mrs. Dash and pepper. Whisk together.

2. Melt butter in a large saucepan. Slice mushrooms and add them and spinach to the pan. Saute until mushrooms are golden brown and spinach is wilted on edges. Remove mushrooms from pan.

3. Add eggs to the pan and scramble to near desired consistency.Add spinach and mushrooms back to pan along with the eggs and toss til mixed through. Serve with feta cheese on top.

Post workout: (8:30 AM)
*cook broccoli*
1/2 scoop protein 
Pumpkin Oatmeal Pancakes 
1T chocolate Walden farms syrup
1T blueberry Walden farms syrup

Ingredients:


• 1/2 cup oat flour (ground oats)

• 2 tablespoons
•   3egg whites

• 1 tsp pumpkin pie seasoning

• sugar substitute to taste

• 1 tsp baking powder
• 1/3 cup pumpkin
• 1/4 apple, sliced



Directions:


1. Combine above ingredients in a bowl to make batter. Grind old-fashioned oats in blender if necessary to make flour. Heat pan over medium heat and coat with cooking spray. Pour batter into pan to make small rounds of pancakes. Flip when starts to bubble. Top with apple and flavored syrup!

Meal 3: (12:00- LUNCH)
Fig protein bars
1 cup steamed broccoli
 
Meal 3: (4:00 PM)
*set out turkey meat*
4 oz chicken with jerk seasoning and grilled onions
6 asparagus spears
1/4 cup roasted butternut squash
Spicy Roasted Butternut Squash with Smoked Sweet Paprika recipe:
(Makes 4-6 servings, depending on how much you like butternut squash; recipe adapted slightly from Food.com.)
Ingredients:

• 1 very large butternut squash, peeled and cut into 2 lbs. of 1 inch cubes ( 2 lbs. = 8 cups cut squash cubes.)
• 1 tsp. smoked sweet paprika
• 1 tsp. garlic powder
• 1 tsp. onion salt
• 1 tsp. fresh ground black pepper
• 2 tsp. balsamic vinegar
• 2 T extra-virgin olive oil, plus a little more to brush or spray the roasting pan
• salt and more fresh ground black pepper for seasoning cooked squash if desired (I didn't add a lot more salt and pepper but I used a little)

Directions:
Preheat oven to 375F/190C.  Peel the butternut squash and cut into 1 inch cubes, or you can use pre-cut squash cubes if you prefer.  (If you haven't worked with butternut squash, there is a post on the blog about How to Peel and Cut Up a Butternut Squash.)

Put the smoked sweet paprika, garlic powder, onion powder, fresh ground black pepper, and balsamic vinegar in a small bowl.  Whisk in the olive oil.  (You can also mix this in the same bowl you're going to toss the squash in if you want to save washing a bowl!)

Put the cut squash cubes into a medium-sized plastic or glass bowl and toss with the paprika/oil mixture until the squash is well-coated.  Spray a flat baking sheet with olive oil or non-stick spray, then arrange squash cubes in a single layer on the sheet.  (I made sure each piece had a flat side facing down on the sheet, because that's where the most browning occurs.)

Roast squash 25 minutes, then remove pan from the oven and turn the squash pieces.  (I used a flat metal turner to turn all the squash, then use a fork to turn a few that didn't get turned.  This is pretty important so one side doesn't get too brown.)  Put squash back in for 15 minutes, then take out of oven and turn again.  Put back into the oven and continue to roast until squash is very tender and nicely browned, about 5-15 minutes more.   I would watch it pretty closely during this final cooking time.  Total cooking time will be   about 40-50 minutes, depending on how big the squash pieces are and what pan you are using.

Season cooked squash with more fresh ground black pepper and some salt if desired.  (I didn't think it needed much more seasoning, but I added a little.)  Serve hot or at room temperature.

 
Meal 4: (7:00 PM - DINNER)
4 oz. Turkey burger with 2T Bearnaise sauce
1 toasted Ezekiel bread
Chili rubbed zucchini spears
Turkey burger recipe:
Ingredients:

• 1 tsp Fennel (chopped or crushed)
• 
1 TBS Minced Garlic

• 16 oz ground turkey
• 
½ cup chopped onions

• ½ cup fresh parsley or 1 TBS dried parsley
• 
½ cup chopped mushrooms

• 3 egg whites
• 
½ cup bread crumbs

• Salt/pepper to taste

• ¼ tsp red pepper

• 1 tsp Italian seasoning


***If desired for topping — light ricotta cheese, slice of light mozzarella or asiago cheese
***Grill extra mushrooms in Worcestershire sauce

Directions:

1. Pre-heat the grill. Mix all ingredients together and form 4-5 burger patties.
2. Dance in place while burgers are grilling to burn extra calories. For extra flavorings add low sugar pizza sauce and 1 TBS asiago cheese, slice light mozzarella or a dollop of light ricotta to patty while warm.
3. Serve on buns of choice (try Ezekiel Buns) and BAM – Italian Burgers.

***Serve with tomato, grilled or raw onion, mushroom etc!  Make it your way!



Chili rubbed zucchini spears recipe:
Ingredients:

• 150 g Large Zucchini
• 1 tsp Chili Powder
• 1/8 tsp Sea Salt Grinder
• 1/4 tsp Italian Seasoning
• Butter Flavor Cooking Spray

Directions:

1. Preheat oven to 375 degrees.
2. Cut ends of zucchini. Slice in to spears. Coat with butter cooking spray. Sprinkle with spices. Bake in preheated oven for 15 minutes or until tender.

Meal 5: (10:00 PM)
Mocha Frap-un-ccino Protein Shake

Ingredients:


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

1 teaspoon coffee extract

1 Tablespoon chocolate pudding mix

1 scoop unflavored whey protein powder

1 packet splenda
1 teaspoon vanilla extract
1/4 cup chia concentrate
5 ice cubes

Optional: a sprinkle of cinnamon 


 

GIVE ME EVERYTHING WORKOUT

One Leg Dead Lift with Sandbag
 17/17/17/17
Jump Jacks with Jump Rope 
78/69/72/69
Knee Raises 
24/20
Break-dance Push Ups
 10/10


Instructions:
Set your timer for 12 rounds of two intervals. The first interval is 10 seconds and the second (work) interval is 50 seconds. There is a circuit of 4 different exercises and your goal is to complete as many reps as you can during each 50 second interval. The circuit looks like this:
1. One Leg Dead Lift with Sandbag Left Leg
2. One Leg Dead Lift with Sandbag Right Leg
3. Jump Jacks with Jump Rope
4. Knee Raises on Dip Station
5. Jump Jacks
6. Breakdance Push Up (alternating sides)
This circuit is 6 minutes long so you will go through it twice to complete the 12 minutes.

One Leg Deadlift with Sandbag

Stand on one leg, bend over pushing your hips back and grab the handles of your Sandbag. Your back is straight and the knee of your standing leg is slightly bend. Engage your core and butt and lift the Sandbag off of the ground. If you are leaning towards one side then you are not tensing the muscles on your leg properly. Focus on your form instead of rushing for the sake of beating me in reps ;)

My score:

Round one – 17 reps on both legs

Round two – 14 reps on both legs

Jump Jacks (with jump rope)

These are basically jumping jacks with a jump rope so you will be jumping your feet appart. Keep your knees bent a little throughout this exercise.

My Score:

Round One – 48, 48

Round Two – 47, 45

Knee Raises (on Dip Station)

This is an amazing exercise for sculpting your abs.

My Score:

Round One – 22

Round Two – 20

Breakdance Push Up

Start in the Crab pose and then rotate your body towards the left side sliding your left leg under your right leg. Get into the one leg push up position and do a push up. Reverse the movement to get to the starting position and alternate sides for each rep.

Beginners can do the push up off of their knees, intermediates will do a regular push up and everyone else will try for the one leg push up.

My Score:

Round One – 11

Round Two – 10