Day 24: First Blog Experience

Today is an Time Challenge of the following 5 exercises:

Go through 5 exercises 5 times.

1. 5 Ninja Jump Tucks
2. 10 (on each leg) Elevated One Leg Bridges
3. 5 Dynamic Push Ups 
4. 20 Alternating Sleeping Crabs
5. 5 (on each leg) One Leg Burpees

Dynamic Pushups
Start in a plank position with your body completely rigid.

Drop down to get your chest as close to the ground as possible while jumping with your feet wide apart. Immediately push up jumping your feet back together. This counts as 1 rep. Complete 5 reps of Dynamic Push Ups.

Time: 22 minutes and 40 seconds.




Diet Day 24

6 am: 4 egg scramble in a tortilla wrap 

[3 egg whites 1 yolk] 1/4c yellow bell pepper,  1c spinach, 1 medium Roma tomato

8:30 am: chocolate mocha protein shake and rice cake with peanut butter.

[1 scoop of chocolate whey protein powder, 1/2 banana, 1c brewed coffee, 1/2c spinach, 1c ice cubes]

[1 rice cake, 1TB peanut butter, 1/2 banana]

11:30 am: whole wheat tomato brochette

[1 slice whole wheat toast, 1 Roma tomato, pinch of salt, pinch of garlic, pinch of basil, pinch of pepper, 1/2TBS balsamic vinegar]

2 pm:  cranberry pear sweet potato, steamed broccoli/carrots/spinach, 4 oz chicken

[4 oz grilled chicken with tarragon, garlic, salt, chili powder, parsley] 

[2 floretts of steamed broccoli, 4 carrots, 1/2c spinach]

[1 cranberry-pear sweet potato] -recipe below

4 pm: 1 1/2c ginger carrot soup

http://www.bodyrock.tv/2010/12/01/ginger-carrot-chicken-soup-the-best-soup-that-i-have-ever-made/

6 pm: 4 oz boiled chicken breast, 1c steamed broccoli, 1/2 Roma tomato, small salad
Salad[1 cup lettuce, 1 celery, baslamic vinegar]

9 pm: chocolate protein shake

[1/2c  milk, 1c water, 1c ice cubes, 1 scoop chocolate whey]

Cranberry-pear sweet potato

Ingredients:

• 4 oz sweet potato
• 1TBS craisins 
• 1/2 bosc pear, diced
• 3 tbsp Greek Yogurt
• 1TBS chocolate or vanilla protein powder (chocolate)
• 1 splenda packet

Directions:

1. Cook sweet potato on 400 degrees for 30 minutes or microwave 

2. Mix 3TBS of yogurt with chocolate protein powder and splenda

3. Top sweet potato with yogurt mix, then add pear and craisins