Hot Beach Body

DIET
6 am: 1/4 cup chopped cucumber, 1/4 of a green pepper, 1/4 cup corn, 1/4 cup chickpeas, dash of sage and salt

-1/4 apple with 1 whole wheat toast & mankua honey

-2 cups of coffee

-8oz of water  

9:00 am: 2 turkey meat loafs

11 am: 1tbs hummus with 2 celery sticks

1 pm: Baked apple oatmeal & 1 scoop of protein

*Topped with almond milk and a sprinkle of cinnamon 

4 pm: Grilled fish w/Quinoa salad with cucumber and fresh mint http://www.facebook.com/topic.php?uid=133136530801&topic=12949

6 pm: blackened chicken salad with buffalo sauce
-buffalo sauce: 1tbs greek yogurt, 1tbs buffalo sauce  

9 pm: protein shake with 1/2 cup water & 1 tbs peanut butter

  BLACKENED CHICKEN SALAD WITH BUFFALO SAUCE:

1 SERVING:

• 3-4 c chopped Romaine Lettuce
• 1 diced celery stalk
• 1/4 c black beans (from can)
• 1/4 c corn
• 3 oz cooked and diced chicken
• 1/4 c grilled onion
• 1 T fat free shredded cheddar cheese
• buffalo sauce

 

DIRECTIONS:

1. Chop lettuce and place in bowl. Add diced celery, corn, and shredded cheese (cheese comes packaged).
2. Saute onions with Pam on stovetop for 5 minutes until fragrant. Add to salad.
3. Toss diced chicken with 2 T barbecue sauce until coated. Add to salad.
4. Heat beans in microwave and layer on salad.
5. Mix 2 tbs yogurt and 1tbs buffalo sauce.
6. **Can add fresh tomatoes and avocado too.

 BAKED APPLE OATMEAL

• 2/3 cup milk
• 2-3 packets of splenda
• cooking spray
• 1/8 teaspoon salt
• 1/8 teaspoon ground cinnamon
• 1/3 cup old-fashioned oats
• 1/3 cup chopped, peeled apples
• 3 tablespoons and 2-3/4 teaspoons chopped walnuts
• 2 tablespoons and 2 teaspoons raisins
• 2 tablespoons and 2 teaspoons wheat germ
• 1 tbs vanilla extract
• 2 tsp of baking powder

DIRECTIONS:

1. In a saucepan, heat milk, brown sugar, butter, salt and cinnamon. Add remaining ingredients; mix gently. Spoon into a greased 2-qt. casserole. Cover and bake at 350 degrees F for 45 minutes. 
2. Garnish with 1/4 of an apple on the side and top oatmeal with almond milk

TODAYS WORKOUT: HOT BEACH BODY WORKOUT

#1 INTERVAL TRAINING

(4minutes - 6 rounds of 10/30 intervals)

Side Lunge Knee Tuck (left leg) 

-20/18

Side Lunge Knee Tuck (right leg) 

-20/18

Happy Monkey Exercise 

-5/5

#2 COMANDO PUSH UPS & MOUNTAIN RUNNER SPRINTS

-sets: 9

#3 INTERVAL TRAINING

(4 minutes - 6rounds of 10/30 intervals)

Jump Lunge 

-18/18/20

Diamond Runner Push Up 

-6/5/5

#4 COMANDO PUSH UPS & MOUNTAIN RUNNER SPRINTS

-sets: 9

#5 INTERVAL TRAINING

(4minutes - 6 rounds of 10/30 intervals)

Side Lunge Knee Tuck (left leg) 

-16/18

Side Lunge Knee Tuck (right leg) 

-18/17.5

Happy Monkey Exercise 

- 5/5

#6 COMANDO PUSH UPS & MOUNTAIN RUNNER SPRINTS

-sets: 7

#7 INTERVAL TRAINING

(4 minutes - 6rounds of 10/30 intervals)

Jump Lunge 

-21/15/20

Diamond Runner Push Up 

-6/6/6