Day 142- Active rest day :)

Meal 1: (6:30 AM - BREAKFAST) 

Makes 1 Serving

Ingredients

- 8 Egg Whites
- 1/2 cup Red Onion, chopped
- 1 cup Muschrooms, sliced
- 1 cup Broccoli florets
- 1/2 cup Green Pepper, chopped
- 1 Scallion, minced
- 1 tbsp of Olive Oil
- 1/2 teaspoon Dried Oregano
- 1/2 teaspoon Dried Parsley
- 1/2 teaspoon Garlic Powder
- 3 slices Turkey Bacon, cut
- Salt and Pepper

Post workout: (9:30 AM)
Apple Cinnamon Muffins

Meal 2: (12:30 AM - LUNCH)
Crispy Chicken Nuggets
1 cup mixed vegetables (frozen)

Meal 3: (3:30 PM)
Green tea from Starbucks and Bistro Box, Hummus with veggies, grilled chicken, and pita


Recipe for: (did not eat)

Flax- Crusted Sweet Potato Balls 

Ingredients (serves 1):

• 1/4 cup black beans, drained, rinsed, and patted dry
• 1/2 medium baked sweet potato, mashed
• 3 tablespoons pancake syrup/honey/agave nectar (for stickyness)
• Generous amount of ground flax seed- 1 or 2 tablespoons
• 1/2 scoop protein powder

Directions:

• Pre-heat oven to 350.
• Mash together salsa, sweet potato, and black beans.
• Form mix into five balls.
• Spread out ground flax in a low bowl and roll each ball in the flax, coating completely.
• Place balls on greased cookie sheet.
• Bake for 30 minutes at 350 degrees, rotating once.
• Garnish with mustard or sour cream and enjoy!

Meal 4: (6:00 PM)

Tomato Basil Soup with 5 asparagus 

Makes two servings

Ingredients:

• 4 Tablespoons Tomato paste 
• 1 small onion, chopped
• 2 garlic cloves, chopped
• 1/4 red pepper, chopped
• 3 cups chicken broth
• 2 Tablespoons chopped fresh basil
• salt and pepper
• 1/4 Cup Nonfat cottage cheese
• 8 oz Jennie-o Extra Lean Ground Turkey Breast

1. Spray nonstick spray over a medium saucepan. Heat saucepan over medium heat and add onion, garlic and red pepper. Saute until onions are caramelized. 

2. Add tomato paste and mix with the onion,garlic and pepper mixture. Sprinkle salt and pepper and then pour the broth in. Add chopped basil and mix all the ingredients. Simmer until the soup has thickened slightly (about 5 min). Taste and if preferred, add more salt and pepper. 

3. Meanwhile, grill ground turkey in a medium pan until cooked through

4. Take off stove top and let cool for about 5 minutes. Put the soup in the blender and add 1/4 cup nonfat Greek yogurt. Blend until yogurt is incorporated into the soup. Then add ground turkey breast, blend. Reheat and serve!

ook quinoa according to package directions.  Set aside to cool.  In a small bowl, whisk together the dressing ingredients.  In a larger bowl, add cooled quinoa, green onion, rotisserie chicken and orange pepper.  Pour dressing overtop and toss to coat.

Meal 5: (9:00 PM)

Greens Protein shake  and + 1 cup spinach

Day 141- Whoop Ass Workout (beating personal best)

Meal 1: (6:30 AM - BREAKFAST)

Sauteed Tuna over toast

Ingredients:

• 8 oz Solid White Albacore Tuna, rinsed and drained
• 1/2 cup Unsweetened Almond Milk
• 1/4 cup thinly sliced White Onion
• 1/4 cup thinly sliced Zucchini
• 1/4 cup sliced or chopped Carrots
• 1 tsp Minced Garlic
• Dash Worcestershire Sauce
• Whole Wheat Flour
• 1/8 tsp Sea Salt
• 2 tbsp Smart Balance Light
• 1/8 tsp Ground Pepper

Directions:

1. Coat pan with cooking spray. Saute onions, sliced zucchini, and sliced carrots til tender. Add garlic and butter. When butter is melted, add whole wheat flour and stir to coat. Slowly pour in milk and stir. It will begin to thicken. Add tuna and remaining ingredients and heat through.

Post workout: (9:30 AM)

Apple cinnamon high protein muffins

Meal 2: (12:30 AM - LUNCH)

Roasted chicken with spinach and walnut stuffing (or slivered almonds)
4 ounces of sweet potato
1 cup green beans, boiled

Meal 3: (3:30 PM)

Bodyrock Broccoli Salad

Meal 4: (6:00 PM)

Vanilla Frappuccino

Meal 5: (9:00 PM- DINNER)

5 egg whites with bell pepper

1 tablespoon peanut butter

WHOOP ASS WORKOUT

You will be doing 5 rounds of this circuit:

1.

Skipping (free style, try variations, be fast) 40 seconds

Chin Ups (as many reps as you can do) 20 seconds

2.

Skipping – 40 seconds

Push Ups – 20 seconds

3.

Skipping – 40 seconds

Reversed Push Ups – 20 seconds

4.

Skipping – 40 seconds

Hanging Knee Raises (or core splits- no pull up bar) – 20 seconds

In this workout you will be doing a lot of skipping so make sure to vary the styles. You can jump with your feet together, high knees, jumping jacks, etc. Put as much energy into the skipping as possible. You should be working out at your maximum effort.

Do as many chin ups as you can during the 20 seconds. I was able to complete 4 reps each time and I did only one chair assisted chin up in the last round of the workout.

I have seen people doing their push ups with this equipment so I just wanted to try it in my workout and I must say that I really enjoyed it. It gives you greater range of motion and you get to work your grip as well. When you are doing the push ups (on the floor or with this equipment) you have to always remember to keep your entire body rigid and in one straight line. I was able to complete 5 to 6 push ups in each round. Removing the pull up bar slows you down, but take it as a part of the challenge.

Reversed Push Ups is one of my favorite excises and until today I have been using two chairs and a broom stick, so it is possible to do this exercise at home without this equipment. That said using the dip station is obviously more comfortable, easier, and safer.

Hanging Knee Raises. This is one of the best (if not the best) core and ab exercise. If your dream is to have a sixpack or a 4 pack like me :) you should definitely incorporate this exercise into your workouts. Sure you can do some variations like reversed crunch on the exercise mat, but that is just not as efficient as hanging knee raises.

Day 140- Perverted Punisher Workout (beating personal best)

Meal 1: (6:30 AM - BREAKFAST) 

An Easy Clean Omelet Idea- here

Ingredients:

• 1 and 1/4 cup egg whites
• chopped red onions
• red bell pepper, tomato, and green bell pepper mix
• Tofurky hickory smoked, 2 slices
• Cow cheese
• Toast

Post workout: (9:30 AM)

Pumpkin Pancake

• 1/2 cup prepared whole wheat pancake mix or oat flour (blend in processor)
• 1/4 cup pumpkin puree (cold)
• 1/4 cup blueberries
• 1 egg
• 1/4 cup water (varying)
• 1/2 scoop vanilla protein powder
• Spices to taste: cinnamon, nutmeg, and ground cloves
• 1 tablespoon maple syrup

Meal 2: (12:30 AM - LUNCH)

Turkey Kebab with Yogurt Garlic Sauce (eliminating the yogurt for this recipe)

with mixed veggies and sweet potato chips

Turkey Kebab with Yogurt Garlic Sauce

Spicy Meat on a stick..need I say more??

I used my George Foreman to cook the kebobs but you can certainly fire up your gas (or charcoal) grill to make this.

Ingredients:

• 1 lb lean ground turkey (I like Jennie-O’s 93/7)
• 1 small onion
• 10 fresh mint leaves
• ½ teaspoon salt
• 1 teaspoon ground cinnamon
• ½ teaspoon ground allspice
• 1 teaspoon ground cardamon 
• ½ teaspoon fresh ground pepper

1. With a food processor, process all ingredients until it forms a smooth paste. Chill the meat for at least 15 minutes (this will help roll the meat faster).

2. Soak bamboo skewers in water while the meat is chilling in the fridge

3. When the meat is thoroughly chilled, roll meat into balls and thread through the skewers 

4. Grill kabobs until dark brown on both sides

Yogurt Garlic Sauce

• 1/2 Cup Fat Free Greek Yogurt
• 1/2 teaspoon garlic powder
• 2 tablespoon chopped parsley
• Lemon juice from half a lemon
• Combine all ingredients in a bowl! If you want the sauce to be less thick, add about a tablespoon of water

Meal 3: (3:30 PM)

Broccoli Salad

Meal 4: (6:00 PM- DINNER)

Chicken & Spinach Soup with Fresh Pesto

5 servings, about 1 1/2 cups each

Ingredients

• 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
• 1/3 cup carrot or diced red bell pepper
• 1 large boneless, skinless chicken breast (about 8 ounces), cut into quarters
• 1 large clove garlic, minced
• 2.5 cups reduced-sodium chicken broth
• 1 teaspoons dried marjoram
• 4 cups baby spinach, coarsely chopped
• 1/2 15-ounce can cannellini beans or great northern beans, rinsed
• 1/4 cup grated Parmesan cheese
• 1/3 cup lightly packed fresh basil leaves
• Freshly ground pepper to taste
• 3/4 cup plain or herbed multigrain croutons for garnish (optional)

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Directions:

1. Heat 2 teaspoons oil in a large saucepan or Dutch oven over medium-high heat. Add carrot (or bell pepper) and chicken; cook, turning the chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in broth and marjoram; bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the chicken is cooked through, about 5 minutes.
2. With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add spinach and beans to the pot and bring to a gentle boil. Cook for 5 minutes to blend the flavors.
3. Combine the remaining 1 tablespoon oil, Parmesan and basil in a food processor (a mini processor works well). Process until a coarse paste forms, adding a little water and scraping down the sides as necessary.
4. Cut the chicken into bite-size pieces. Stir the chicken and pesto into the pot. Season with pepper. Heat until hot. Garnish with croutons, if desired.

Meal 5: (9:00 PM)

http://eatcleandiet.com/the_kitchen_table/recipe/recipe.aspx?id=1584






Perverted Punisher Workout From Hell a try:
There are 3 rounds of the following exercises:
I completed this workout in 21 minutes and 31 seconds
1.  Burpees with push ups – 20 reps
2.  Side Lunge Jumps – 50 reps
3. Jump Rope Jacks – 50 reps
4. Pull Ups – 5 reps
5. Hanging Leg Raises – 5 reps
6. Ninja Jump Tucks – 10 reps



Old Scores:

• Burpees with Push Ups- 20 reps
• Side Jump Lunges- 50 reps
• High Knees with Jump Rope- 50 reps
• Pull ups- 5 reps
• Hanging Knee Raises- 5 reps
• Ninja Jump Tuck- 10 reps

Day 139- Break Free Workout

Meal 1: (6:30 AM - BREAKFAST) 
1 cup egg whites
1/2 cup chopped green bell pepper with onions
1/3 cup oatmeal with 1 scoop of pumpkin, allspice, cinnamon, and nutmeg topped with a dash of cocoa powder

Post-Workout: (10:00 PM)

 

OH SO VEGGY TOFU BURGER with GREEN BEANS (1/2 C)

To make the tofu burgers (which would also be great on a "regular" sandwich), you'll need . . .

• 1 package extra-firm tofu
• 1 small (or enough to make up 1 small) potato -- we used purple fingerlings, kept the skins on
• 1/2 cup whole wheat flour
• 3 tablespoons nutritional yeast
• 1/4 cup sesame seeds, or poppyseeds
• 2 tablespoons soy sauce
• 1 teaspoon curry powder
• 1 teaspoon cumin powder
• 1 teaspoon garlic powder
• Pepper to taste
• 2 squares of cheese -- your choice -- the place in the center of patties

Method . . .

1. Blend the tofu and potatoes together in a food processor and blender until well combined. It may be easier to first chop up the potatoes so they blend more easily (we used fingerling ones, so it wasn't an issue).
2. Transfer the mix to a large bowl with the remaining ingredients. Mix well.
3. Form into 4 large patties (or however many depending on what you plan to do with the mix). Put on a sheet covered with wax paper so it doesn't stick.
4. Put the cheese on one patty . . . and then cover with another patty and press the edges together to encase the cheese inside. Repeat with the other two.
5. In a frying pan (greased with olive oil) over medium-high heat, fry the burgers until golden brown. We also covered ours at points so we'd be sure the cheese would melt.

ASSEMBLE THE SANDWICH

You'll need . . .

• Two buns (or we used mini sourdough rounds)
• 1 large avocado
• Grainy mustard
• Sweet potato fries
• Sliced cheese (Stephen used Swiss and I used some hot sauce specialty kind. Whatever you love will work.

Meal 2: (12 PM- LUNCH)

Meal 3: (3:30 PM)

The Not-So Green Smoothie

Click the link for directions :)

What you’ll need …

• 2 handfuls baby spinach
• 1 cup almond milk
• 1 tablespoons almond butter
• 1/2 heaping tablespoon cocoa powder
• 1/4 cup raspberries, frozen
• 1/2 scoop vanilla isolate protein powder

Meal 3: (6:00 PM)

Savory Butternut Squash Soup

• 1/2 Butternut Squash
• 1/2 Onion
• 1 Portobello Mushroom
• Minced Garlic to Taste
• 12 oz Chicken or Vegetable Broth
• Chopped turkey breast

Just throw the above ingredients into the crock pot, cook until the squash is soft. Puree in the blender.

I promise this tastes better than it looks! Tonight I reheated a cup of soup, mixed in Chicken Sausage & 1/2 tbsp Nutritional Yeast, then topped it with Avocado. Delicious!

Day 138- Sexy Legs Exercise Challenge

Meal 1: (6:30 AM - BREAKFAST) 

• 1 cup steamed broccoli
• 1 cup liquid egg whites
• 1 cup spinach
• 1 Cow Cheese
• 1/2 chopped onion
• Jamie Eason Protein Bar

Post workout: (9:30 AM)

CHOCOLATE-CHERRY START-YOUR-DAY-RIGHT SMOOTHIE

(Print this Recipe!)

What you'll need . . .

• 1/2 cup plain, low-fat cottage cheese 
• 1/2 cup almond milk
• 1 frozen banana
• 1 to 2 tablespoons cocoa powder
• 1 tablespoon unsweetened coconut flakes 
• 1/2 tsp coconut extract
• 1 to 2 tablespoons wheat germ
• 1 teaspoon honey or maple syrup
• 1 scoop greens protein

 

Meal 2: (12:30 AM - LUNCH)

 OH SO VEGGY TOFU BURGER

To make the tofu burgers (which would also be great on a "regular" sandwich), you'll need . . .

• 1 package extra-firm tofu
• 1 small (or enough to make up 1 small) potato -- we used purple fingerlings, kept the skins on
• 1/2 cup whole wheat flour
• 3 tablespoons nutritional yeast
• 1/4 cup sesame seeds, or poppyseeds
• 2 tablespoons soy sauce
• 1 teaspoon curry powder
• 1 teaspoon cumin powder
• 1 teaspoon garlic powder
• Pepper to taste
• 2 squares of cheese -- your choice -- the place in the center of patties

Method . . .

1. Blend the tofu and potatoes together in a food processor and blender until well combined. It may be easier to first chop up the potatoes so they blend more easily (we used fingerling ones, so it wasn't an issue).
2. Transfer the mix to a large bowl with the remaining ingredients. Mix well.
3. Form into 4 large patties (or however many depending on what you plan to do with the mix). Put on a sheet covered with wax paper so it doesn't stick.
4. Put the cheese on one patty . . . and then cover with another patty and press the edges together to encase the cheese inside. Repeat with the other two.
5. In a frying pan (greased with olive oil) over medium-high heat, fry the burgers until golden brown. We also covered ours at points so we'd be sure the cheese would melt.

ASSEMBLE THE SANDWICH

You'll need . . .

• Two buns (or we used mini sourdough rounds)
• 1 large avocado
• Grainy mustard
• Sweet potato fries
• Sliced cheese (Stephen used Swiss and I used some hot sauce specialty kind. Whatever you love will work.

Meal 3: (3:30 PM)
Zuzana's broccoli salad left overs

Meal 4: (6:30 PM - DINNER)

Savory Butternut Squash Soup with asparagus (5) and 1/4 cup soy beans

• 1/2 Butternut Squash
• 1/2 Onion
• 1 Portobello Mushroom
• Minced Garlic to Taste
• 12 oz Chicken or Vegetable Broth
• Chopped turkey breast

Just throw the above ingredients into the crock pot, cook until the squash is soft. Puree in the blender.
I promise this tastes better than it looks! Tonight I reheated a cup of soup, mixed in Chicken Sausage & 1/2 tbsp Nutritional Yeast, then topped it with Avocado. Delicious!


Meal 4: (9:30 PM)
Protein shake



Workout Breakdown
1. Lunge (left foot forward) 
max. reps during 2 min. and 30 sec.
Reps: 54

2. Interval Skipping (or high knees) 
5min. 10 rounds of 10/20 sec. intervals

3. Lunge (right foot forward)
max. reps during 2min. and 30sec.
Reps: 56

4. Interval Skipping (or high knees) 
5min. 10 rounds of 10/20 sec. intervals

5. Lunge (left foot forward) 
max. reps during 2min. and 30sec.
Reps: 51

6. Interval Skipping (or high knees)
5min. 10 rounds of 1/20 sec. intervals

7. Lunge (right foot forward) 
max. reps during 2min. and 30 sec.

Reps: 60


Instructions:
This exercise challenge is more like a workout because it takes 30 minutes and it’s a solid burn out. I mixed it with the Interval Skipping instead of doing 20 minutes of skipping afterwards. This way it’s more dynamic and the time will seem to go faster. As you can see in the workout breakdown above, you will be going back and forth between Lunges and 5 minutes of Interval Skipping.


Lunges: Set your Timer for 2 minutes and 30 seconds count down. Your goal is to complete as many reps as possible. Write down your scores.


Interval Skipping: Set your Interval Timer for 10 rounds of 10 second and 20 second intervals. The 10 seconds is the rest interval and you should skip near your max. effort during each 20 second interval.
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Born this way workout

Sandbag Sumo Squat (left)

Round 1: 12, 12
Round 2: 10, 10


Sandbag Sumo Squat (right)
Round 1: 14, 12
Round 2: 11, 11


Plank Knee Touch

Round 1: 17, 16
Round 2: 16, 16
 
Sandbag Swing (left)

Round 1: 17, 17
Round 2: 17, 18
 
Sandbag Swing (right)
Round 1: 17, 13
Round 2: 15, 14
 

Side to Side Plank Jumps

Round 1: 46, 13
Round 2: 37, 36

One Leg Squat (left)
5, 5, 4
One Leg Squat (right)
5, 5, 4

Instructions:
This workout takes exactly 20 minutes and it is made up of three 4 minute parts. You will have to set your Interval Timer for 6 rounds of 10 and 30 second intervals ( a round is the 10 seconds of rest and 3o seconds of max. effort).  Your goal is to complete as many reps as possible for each exercise during the 30 second intervals. You will have 10 seconds to write your reps down.
In the first part of the workout you will be doing  Sandbag Sumo Squat – with the Sandbag on your left shoulder, Plank Knee Touches, and Sandbag Sumo Squat with the Sandbag on your right shoulder. You will repeat this sequence one more time.
In the second part you will be doing Sandbag Swing – with your left arm, plank side to side jumps, and Sandbag Swing – with your right arm. Repeat one more time.
In the third part you will be doing One Leg Squat & Side Kick – on your left leg, and One Leg Squat & Side Kick on your right leg. You will repeat this 3 times.
Now repeat the first and the second part one more time.


Zuzana's scores:
Sumo Squats with Sandbag – 16, 16, 15, 15, 15, 15, 14, 15
Plank Knee Touch – 16, 15, 15, 15,
Sandbag Swing – 16, 16, 15, 15, 15, 15, 15, 15
Side to Side Plank Jumps – 43, 42, 36, 35
One Leg Squat & Side Kick – 5, 5, 5, 4, 5, 4


You can see the exercises and easier variations for beginners in the workout video above so check that out. If you are interested in an extra boost you can do 12 minutes of interval skipping. Set your Interval Timer for 24 rounds of 10 and 20 second intervals. You will be skipping at a moderate pace during the 20 second intervals, but try to go for max. effort every other time. Skipping is one of the best exercises for burning fat and sculpting your body. In combination with moderate and high intensity intervals you have a super cardio session available to you at anytime at your own home with a $9 jump rope. Isn’t that inspiring?

Sandbag Squat

Plank Knee Touch

Sandbag Swing

Plank Side Jump

One Leg Squat and Side Kick