Day 111- 365 rep belly blaster workout

Meal 1: (6:30 AM - BREAKFAST)
Veggie pizza with egg white crust
1 T mango salsa
1 Gluatmine
1 Green tea and coffee
Ingredients:

• 3 egg whites
• 1 whole egg (I personally need the fat, but feel free to omit the yolk and use whites only)
• 1 tbsp water
• Your preferred seasonings…..basil, oregano, Italian, dashes of each (I used what I like….pepper, turmeric,  ginger, cayenne)
• 1 ½  tbsp (or  13g) of chopped red pepper
• 2 tbsp of chopped zucchini
• 1/3 cup (10g) of chopped kale
• 2 tbsp chopped mushrooms (I used shiitake, 10g)
• One small seed tomato (39g) cut into 5 slices
• ¼ cup of dry curd cottage cheese (it has next to 0 sodium and no fat & loaded with protein) or you can use FF cottage cheese as is or rinse….your choice on what YOUR goals are
• tbsp of salsa
• Cilantro, chopped….optional

Directions:

1. Set oven to broil
2. Crack eggs, add water & seasonings in a bowl, scramble and set aside
3. In a small bowl mix salsa and cottage cheese together
4. In a lightly sprayed (oven/broil proof) 10”skillet, place all the veggies EXCEPT the TOMATOES and cook until desired tenderness or if you like them raw skip this step.
5. Remove veggies and place in a bowl, set aside. Lower the heat on the stovetop to med/low and pour the egg mixture in & let it set for 30-60sec. Place the sliced tomatoes on top of the eggs, followed by the veggies, spreading it to cover the whole “pizza”. Turn off stove top
6. Using a tsp drop the salsa/cc mixture randomly on top followed by sprinkling the cilantro (you want the eggs to be ‘set’ on the edges but not the middle)
7. Place in the oven & cook for about 5-8min….until the eggs have cooked all the way through.
8. Carefully remove with a spatula on to a plate and cut into wedges…Enjoy!

Post workout: (9:00 AM)
1 Gluatmine
Coconut Protein Shake

Ingredients:

1/2 cup coconut milk

1/4 teaspoon coconut extract
1/3 cup berries of any kind

1scoop vanilla protein powder
2 Tablespoons flax seed
1/2 to 1 cup of water (you can use less if you want your shake to be really thick

sugar substitute to taste


Meal 3: (12:00- LUNCH)
CE Bulgar Eggplant Parmesan
INGREDIENTS:
    •    Olive oil cooking spray
    •    3 large egg whites, lightly beaten
    •    3/4 cup crushed fiber one (bread crumbs)
    •    6 tbsp low-fat Parmesan cheese, grated
    •    1 1/2 tsp dried oregano
    •    1 tsp garlic powder
    •    1/4 tsp sea salt
    •    2 globe eggplants (about 2 1/4 lb total)
    •    1 1/3 cup low-sodium chicken broth
    •    1 cup bulgur
    •    2 medium tomatoes (about 14 oz), cut into large chunks
    •    1 tbsp no-salt-added tomato paste
    •    2 cloves garlic
    •    12 large basil leaves, divided
    •    1 cup part-skim, low-moisture mozzarella cheese, shredded
    •    2 tbsp pine nuts, toasted

INSTRUCTIONS:

1. Preheat oven to 425°F. Coat 2 rimmed baking sheets with cooking spray. Set aside.
2. Place egg whites in a shallow bowl. In another shallow bowl, combine panko, Parmesan, oregano, garlic powder and salt. Trim ends off eggplants and cut each eggplant crosswise into 6¾-inch slices. One at a time, dip eggplant slices in egg whites, then panko mixture, arranging coated slices on prepared baking sheets. Bake until eggplant is tender and golden brown, about 25 minutes.
3. Meanwhile, in a medium saucepan over high heat, bring chicken broth to a boil. Stir in bulgur, cover, turn off heat and set aside for 30 minutes.
4. While eggplant is cooking and bulgur is softening, combine tomatoes, tomato paste, garlic and 8 basil leaves in a food processor and pulse to make a chunky sauce. Transfer to a small saucepan over medium heat. Bring to a boil, reduce to a simmer and cook, stirring occasionally, until sauce has thickened slightly, 8 to 10 minutes.
5. Remove eggplant from oven and preheat broiler. Arrange an oven rack about 8 inches from heating element.
6. Spoon tomato sauce over eggplant slices, dividing it evenly. Sprinkle mozzarella over tomato sauce, dividing it evenly. Use a spatula to place 6 eggplant slices on top of 6 others, making 6 2-slice stacks on 1 baking sheet. Broil until mozzarella is browning on top and melted in the middle, about 3 minutes.
7. Meanwhile, chop or thinly slice remaining 4 basil leaves. Stir basil and pine nuts into bulgur. Serve alongside Eggplant Parmesan.

Meal 3: (2:30 PM)
Jamie Eason Cinnamon Swirl Protein Bread
1 turkey burger (left over)
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 4: (5:00 PM - DINNER)
4 oz. chicken (left overs)
1/2 cup Moroccan lentils (left overs)
6 asparagus spears

Meal 5: (9:00 PM)
5 egg whites with green and red bell pepper with 1 tbsp chili lime sauce
1 gluatmine
*Make dutch muesli*

365  REP BELLY BLASTER WORKOUT

Sandbag Squat & Backward Lunge
30 reps
Triple Knee Tuck/One Leg Push Up Combo 
30 reps
Sandbag Combo - Full Body Exercise 
30 reps
Forward & Backward Lunge with Sandbag
 30 reps on each leg
Sandbag Squat 
30 reps
Plank Side Jumps 
30 reps
Seated Pull Ups
 30 reps
Lift Split 
30 reps
Pendulum 
30 reps
One Arm Press Up
 15 reps on each arm
Mountain Climber
 30 reps
Ninja Jump Tuck 
 5 reps

COMPLETED IN 35 MINUTES AND 30 SECONDS

Instructions:
Set your interval timer as a stop watch and complete the following exercises as fast as you can. Try to beat our time. I did it in 33 minutes and 2 seconds. Freddy was faster and completed this workout in 28 minutes and 31 seconds.

Sandbag Squat and Backward Lunge Combo

Start in a half squat.

Lunge back with your left leg. Return into the half squat and then lunge back with your right leg. Each time you return into the half squat counts as 1 rep. Complete 30 reps total.

Triple Knee Tuck/One Leg Push Up Combo

Starting position.

The first knee tuck is diagonal across your body.

Lift the same leg up,

and do a push up.

This is the second knee tuck – straight forward towards your chest. Do another one leg push up.

The third knee tuck is sideways. Do one more one leg push up and then switch legs. Each push up counts as 1 rep. Complete 30 reps total alternating legs after 3 reps.

Sandbag Combo – Full Body Exercise

Starting position with the Sandbag next to your left leg. Reach for the Sandbag and throw it over your left shoulder.

Step to the side with your right leg into a half squat.

Lunge back with your left leg.

Throw the Sandbag down next to your right  leg.

Jump your feet into plank.

Jump your feet forward.

Jump up. This is one rep. Continue the same thing towards the left side.

Complete 30 reps total – this exercise takes the longest time to complete but don’t give up and do all of the reps.

Forward & Backward Lunge with Sandbag

Put the Sandbag over your right shoulder and lunge forward with your left leg. Get back to the starting position and now lunge back with your left leg. Each lunge counts as 1 rep.  Complete 30 reps on your left leg and then switch legs for the next 30 reps.

Seated Pull Ups

Sit in the middle of your Dip Station with your legs extended in front of you and grab the handles. Pull yourself up as high as you can and return back down to the seated position. This is one rep. Complete 30 reps.

Sandbag Squat

Put the Sandbag onto your upper back or you can also hold it infront of you. When you are squating down make sure that your feet and knees are pointing slighly outwards. Push your hips back keeping your back straight and try to get your butt below your knees. The weight should be mostly towards your heels and you should try to keep your shins as vertical as possible. Squeeze your butt on the way up and push your hips slightly forward when you get all the way up.

Complete 30 reps.

Plank Side Jumps

Start in the plank position.

Jump both feet forward and to the right. Jump your feet back into the plank and now jump to the left. Each jump counts as 1 rep. Complete 30 reps.

Lift Split

Starting position.

Raise your legs up and do the split. If this is too hard for your you can bend your knees. Return to the starting position. This is one rep. Complete 30 reps.

Pendulum

This is your starting position. Jump and switch legs so that your left foot is now on the floor and your right leg extended to the side.

Each jump counts as one rep. Complete 30 reps.

Note: don’t round your back and keep your abs tight.

One Arm Press Up

Starting positon.

Press up to lift your upper body off of the floor.

Push your hips up as far as you can. Think about keeping your back straight and legs fully extended. Reverse the movement and get back to the starting position. This is one rep. Do 15 reps on each arm.

Mountain Climber

This is your staring position. Jump up and switch legs in mid air. Both feet will land at the same time. Keep your hands underneath your shoulders and arms fully extended. Each jump counts as one rep. Do 30 reps total.

Ninja Jump Tuck

This is the starting position. Knee down onto your exercise mat.

Use the power of your core and jump into the squat.

Jump up and tuck your knees in – this is called jump tuck.

Complete last 5 reps of this exercise and stop your timer.

Note: If you don’t know how to do the last exercise or you don’t have the power yet, do 5 burpees instead.