Day 123- Pump it workout

Meal 1: (7:30 AM - BREAKFAST)

1 cup egg whites with veggies with Ezekiel toast
1/4 cup red bell pepper
1/4 cup green bell pepper
2 T black beans
1 cow cheese
1/4 cup chopped onion

Post workout: (10:15 AM) 

Baked Peach Strudel Pancake



Ingredients:

• 1/4 cup Oat flour
• 1/2 medium Peach

• 2 tbsp Fiber One Cereal (crushed)

• 1 tbsp Raisins
• 1/2 scoop Vanilla Whey
• 3 tbsp nonfat Cottage Cheese
• 2 tbsp hazelnut syrup
• 1 whole egg
• 1/4 cup egg whites
• 1/8 tsp baking powder
• 1/3 cup almond milk
• dash salt
• stevia

Directions:



1. Combine the flour, protein, baking powder and salt into a bowl until well combined.
2. Mix egg whites, almond milk, stevia, hazelnut syrup. Add to flour mixture.
3. Add peach and raisins.
4. Pre-heat over to 400. Top with drops of cottage cheese and hazelnut syrup.
5. Bake for 20 minutes.

Meal 2: (12:00 PM - LUNCH)

Quick chicken tacos- fat to fit
Ingredients: Serves 4

• 1/4 cup no-salt-added canned corn, drained
• 2 Tbsp. chopped fresh cilantro
• 1 Tbsp. lime juice
• 1/4 cup chopped green bell peppers
• 2 mushrooms
• 1/2 tsp chipotle chili powder
• 1 T chipotle walden farm sauce
• 4 oz. chicken
• 1/4 cup chopped onion
• 2 corn tortillas tortillas

Directions:
1. Combine first six ingredients in a small bowl.


2. Heat chicken in microwave according to package directions.


3. Divide chicken and tomato mixture among tortillas and serve immediately.

Meal 3: (3:00 PM)
Pumpkin cup
Ingredients:

• 1/2 cup Pumpkin Puree
• 3 egg whites
• 1/2 scoop of Vanilla Whey Protein Powder
• 1/2 Tsp of Baking Powder
• 4 drops of graham cracker capella drops
• 1 Tsp Torani Sugar Free Caramel Syrup (or Sugar Free English Toffee Syrup)

 
Meal 4: (6:00 PM)
4 oz. Mrs. dash lemon pepper chicken

4 oz. baked sweet potatoes

6 aspargus spears
1/2 cup green beans

Meal 5: (8:00 PM)

Peanut brittle protein shake

Pump it workout

Instructions:
Set your Interval Timer for 12 rounds and of two intervals. The first interval is 10 seconds and the second interval is 50 seconds long. Your goal is to complete as many reps for each exercise during each 50 second interval. The 10 seconds is just enough to write your reps down.
There are only 3 exercises that you will be doing back to back which means that you will go through that circuit 4 times. This workout takes only 12 minutes so make sure that you put your maximum effort into each round to get the most amount of benefits.

Sandbag Squat

My reps:

24, 16, 17, 14,

(my sandbag weighs about 30lbs)

High Knees with Jump Rope

My reps:

124, 115, 130, 110

Reverse Push Ups (dip station)

My reps:

18, 14, 14, 14