Day 144- Just did it workout

Meal 1: (6:30 AM - BREAKFAST)
1 scoop greens protein with spinach
1/2 cup egg whites with bell peppers and onions


Post workout: (9:30 AM)
Dave's Anabolic Blueberry Oatmeal


Meal 2: (12:30 AM - LUNCH)
Cauliflower soup


Meal 3: (3:30 PM)
4 ounces plain chicken breast 
1 cup green beans

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)

Sizzlin Stir Fry

Meal 5: (9:00 PM)

1/2 cup cottage cheese with cinnamon and 11 almonds

Instructions:

Set your interval timer for 20 rounds of 10/50 second intervals. Your goal is to go through the circuit of all exercises and push at your maximum effort during each 50 second interval. When I say push at max effort I mean push but not on the expense of your proper form. I went over each exercise in the second half of the video so that you know exactly what to do.

Here are my scores and also the flow of the workout:

1) Low Jacks

round 1 – 60 reps, round 2 – 348 reps

2) Lunge on the ball L

round 1 – 20 reps, round 2 – 19 reps

3) Low Jacks

round 1 – 56, round 2 – 63 reps

4) Lunge on the ball R

round 1 – 20 reps, round 2 – 17 reps

5) Low Jacks

round 1 – 53 reps, round 2 – 63 reps

6) Dip Station Combo

round 1 – 10 reps, round 2 – 10 reps

7) Low Jacks

round 1 – 44 reps, round 2 – 33 reps

8) Ugi Squeeze

round 1 – 62 reps, round 2 – 50 reps

9) Low Jacks

round 1 – 50 reps, round 2 – 52 reps

10) 90 degree ball touch

round 1 – 30 reps, round 2 – 25 reps

There are two rounds so you have to go through the circuit of 10 exercises twice. As for the Low Jacks, I was counting 1 rep each time I landed with my feet appart.

*Lunge on the ball exercise – You should have about 80% of the bodyweight on the front leg and 20% on the rear leg.

Stronger and Hotter Workout

Stronger and Hotter Workout

Instructions:

This workout is a combination of interval training and time challenge. The first part is 12 minute long interval training so you have to set your interval timer for 12 rounds of 10 and 50 seconds intervals (the rest interval is always the first one). You will be moving from exercise to exercise and pushing as hard as you can during each 50 second interval. I strongly suggest that you write your reps down during the 10 second rest intervals so that you can one day try to beat your record. I wrote my reps down so this is my score and also the flow of the workout – there are 3 rounds of the following exercises:

1) Sandbag Dragon Lunge

My score: 8, 10.5, 9 reps

2) Crossed Leg Burpee

My score: 9, 8, 9 reps

3) Sandbag Squat – Right Shoulder

My score: 14, 10, 10

4) Sandbag Squat – Left Shoulder

My score: 13, 11, 10

The second Part of this workout is a Time Challenge and your goal is to complete15 sets of the Jump Squats/Push Ups Combo. I explained all of the exercises and this combo in the video above and I also included easier variations for beginners.

The combo is 2 Jump Squats – 1 Jump Tuck – 3 half way down push ups and power up into a squat. This is one set. Try to beat my time – 3 minutes and 35 seconds.

Did you enjoy this post? Buy me a cup of coffee :)

Day 143- Grab your balls

Meal 1: (6:30 AM - BREAKFAST) 

Egg white scramble with fried chickpea tortilla

Ingredients:

• 3/4 cup egg whites
• 1/2 cup zucchini, chopped
• 1/4 cup chopped broccoli 
• 6 pieces of smart life pepperoni, sliced in half
• Salt and pepper

- I did not have chickpea flour so I just mixed the water and chick pea in a food processor and fried into little patties

Makes 1 small tortilla

Ingredients:

• 1 oz (about 1/4C) chick pea flour (garbanzo flour)
• 1/4C water
• dash of salt
• *see flavour variations below*

Directions:

1. Whisk flour, salt, and your dry flavours as listed below

2. Add half the water, stir to make a smooth paste using a spatula or spoon

3. Add the rest of the water and stir using a spatula or spoon. It will be runny.

4. Cover with a towel and let rest for 30 minutes

5. Stir once and pour into small sprayed frying pan on medium heat, rotate pan around to spread it quickly

6. Cook about 3-4 minutes on the first side (don't leave them alone!). It'll cook through to the top, then flip for about a minute or so

Post workout: (9:30 AM)

Apple Cinnamon Protein Muffin

Meal 2: (12:30 AM - LUNCH)
Flax seed pancake scrambled with turkey and cheese

Meal 3: (3:30 PM)

15 minutes breakfast scramble

Ingredients (for 1):

• 6 egg whites
• 1 petite red potatoes
• 1 handful of spinach
• Generous amounts of salt and pepper, to taste
• 1/4 tablespoon chili powder
• Olive oil
• Cooking spray (if necessary – my wok is really sticky)

Directions:

• Slice 1/5 block of tofu lengthwise and wrap in paper towel.  Put under something heavy, like a dish.
• Chop potatoes into small pieces, place in microwavable boil, fill with water, and microwave for 5 minutes.
• Place 1 tablespoon olive oil in wok and heat to very high.
• In small bowl, beat two eggs, salt, chili powder, and pepper.
• Chop spinach in small pieces.  Unwrap tofu and chop into small pieces.
• Drain potatoes and add to hot wok.  Stir once to thoroughly coat in oil and then let brown on each side, stirring only occasionally.
• Scoot potatoes over to one side of the wok and add tofu crumbles to the other.  Thoroughly stir potatoes and tofu crumbles together.
• Stir mix again and drop temperature down to medium.  Add eggs with spices.  Add spinach.  Stir thoroughly.
• Let cook on medium for another 3 minutes, plate, salt, and serve.

Meal 4: (6:00 PM- DINNER)
Crusted Chicken Nuggets

1 cup mixed vegetables (frozen)

Meal 5: (9:00 PM)

GRAB YOUR BALLS WORKOUT
WOOD CHOPS - LEFT SIDEmax. reps

• WOOD CHOPS - RIGHT SIDEmax. reps
• BURPEES WITH FITNESS BALLmax. reps
• SPRINT LUNGESmax. reps
• BALL CLIMBERSmax. reps
• TOSS AND CATCH THE FITNESS BALLmax. reps

Instructions:

This workout takes 18 minutes and I have to say that it was one of the hardest ones that I have done lately. Set your Interval Timer for 18 rounds of two intervals – 10 seconds and 50 seconds. You will be pushing at your maximum effort during each 50 sec0nd interval and write down your reps during your rest intervals. There are 5 exercises in this workout that you will go through in this order:

1. Wood Chops – left

2. Wood Chops – right

3. Burpees with Fitness Ball

4. Sprint Lunges

5. Ball Climbers

6. Toss and Catch the Fitness Ball

You have 50 seconds for each exercise and you will go through the circuit three times. Don’t forget to write down your reps during your 10 second rest intervals that you have in between each exercise.

Watch the video above until the end to see how to do each exercise correctly. Enjoy and share your scores! :)