Day 122- Amazing fat burn workout

Meal 1: (7:30 AM - BREAKFAST)

1/2 cup egg whites with one slice of ezekiel bread and swiss laughing cow cheese
Pumpkin Ezekiel Pudding
1 green tea

Ingredients:

• 3 egg whites
• 1/2 cup pumpkin puree
• 1 tsp pumpkin pie spice
• 1 tbs nonfat cottage cheese
• sugar substitute to taste
• spray butter
• 1/4 tsp cinnamon

Directions:

• Combine pumpkin puree, egg whites, milk, sugar, and pumpkin pie spice.
• Coat ramekin with cooking spray. Break bread up into small pieces and place in ramekin. Pour pumpkin egg mixture over top. Coat with spray butter and sprinkle with cinnamon.
• Bake in a preheated 350 degree oven for 15 minutes or until set.
• *You could also substitute one of the egg whites for a whole egg for more protein and to build some fat into your meal. This will also help it set better.

Post workout: (10:15 AM)

Blueberry Pear Protein Shake



Ingredients:



• 1 scoop Vanilla Protein Powder

• 1 cup almnd milk
• 1/4-1/2 cup frozen blueberries

• 1/4-1/2 cup chopped pear

• Add ice for extra thickness


• 1 tablespoon flax seed
• few almonds
• Blend with ice to desired thickness. Enjoy!

Meal 2: (12:00 PM - LUNCH)

4oz. grilled chipotle chicken

1 cup coconut curry butternut squash

1 cup steamed broccoli

Ingredients:

• 605g cups cubed raw butternut squash
• 1 tbs organic coconut oil
• 1 tbs reduced-fat shredded coconut
• 1 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!

Meal 3: (3:30 PM)

Clean egg salad 

1 rice cake

Meal 4: (6:00 PM - DINNER)

1/2 cup butternut squash

Corn tortilla tacos (2)

• 4 oz turkey breast with chili powder
• Chopped onion, green bell pepper, red bell pepper 
• 1 slice tomato
• 2 tablespoons yogurt
• 2 tablespoons salsa 
• 2 corn tortillas 

Meal 5: (9:00 PM)

Caramel cottage cheese with Peanut Yogurt Topping





Ingredients:



• 1/2 cup cottage cheese
• ½ tsp banana cream sugar free instant pudding mix

• 1 tbs smuckers sugar free syrup
• 1 tbsp vanilla protein powder

• 1 tsp pb2

Directions:



1. Combine CC vanilla protein powder, syrup, and pudding mix until smooth. Should be thick.

2. Slather yogurt mix on rice cake, add pb2, and top with chopped nuts. Enjoy

Amazing fat burn workout

Instructions:
I completed the 2nd part of this workout in 12 minutes

This workout is a combination of high intensity interval training and a time challenge. You will need your interval timer and sandbag. Your Sandbag should be heavy enough to make 10 squats challenging for you. My Sandbag weighs about 15kg (30 lbs).

Part 1 – 4 minutes of high intensity interval training

Set your timer for 16 rounds of two intervals. The first interval is 9 seconds and the second interval is 6 seconds long. There is no rest in between exercises so you have to move super fast to do them back to back. The two exercises that you will be doing are High Knees and 2 Commando push ups.

High Knees – each 9 second interval

Jogging in place at a super fast pace driving your knees up high. Remember to keep your abs tight, chest up and shoulders away from your ears.

2 Commando Push Ups – each 6 second interval

Drop down onto your belly and then push up driving one knee forward. Return down onto the exercise mat and repeat driving the other knee forward. Touch the ground with your belly again and then jump onto your feet. The 6 seconds should be just enough to complete this exercise.

Part 2 – Time Challenge

Set your timer as a stop watch. Your goal is to complete 12 sets of the following combo as fast as you can.

Starting position – if you have the Sandbag by your right foot, then you want to throw it over your right shoulder. You will be alternating sides after each set.

Throw the Sandbag over your right shoulder and do a squat.

Throw the Sandbag on the ground accross your body towards the left side.

Get into plank and do a Reptile knee tuck with your right leg from the outside.

Extend your right leg and lift it up squeezing your butt.

Do one leg push up.

Do the same thing on the left leg and then repeat one more time on both legs.

This is one set – complete 12 sets as fast as you can. Write down your time.