If you really want more workout

WORKOUT: IF YOU REALLY WANT MORE

• Side Lunge & Push Up Combo 
• 12 sets
• Surfer Exercise 
• max. reps during each 30 second interval
• Backward Lunge with Sandbag & Kick Up
•  50 reps total

INSTRUCTIONS:

There are 3 parts in this workout and all you need is your Interval Timer, Sandbag and exercise mat. Watch the video for detailed explanation of this workout and all exercises.
Part 1: Time= 5:30

Side Lunge & Push Up Combo – 10 small reps of side lunge, 3 push ups, 5 side jump lunge
complete 12 sets a fast as you can.
Part2: Reps: 9/7/7/7/7/7/7/7/7

Surfer Exercise – 6 minutes of interval training.
Set your Interval Timer for 9 rounds (in the video I said 6 rounds but I meant 9) of 10 seconds and 30 seconds intervals. Do as many Surfers as you can during each 30 second interval.
Part3: Time= 7 minutes

Backward Lunge with Sandbag & Kick Up combo – complete 50 reps total as fast as you can.
Don’t forget to write down your times and reps so that you can try to beat your personal best the next time you do this workout.





6:00: Apple and blueberry protein pancakes
9:00: Snicker doodle baked oatmeal
12:00: Moroccan chicken with butternut squash
3:00: Publix sub, 1 cup broccoli
6:00: Cauliflower soup, 4 broccoli crowns steamed
9:00: Mint chocolate chip protein shake


Apple and blueberry protein pancakes
Apple:

• 1/4 cup liquid egg whites
• 1 scoop vanilla whey
• 1/2 tsp french vanilla extract
• 1 splenda packet
• 1 scoop of yogurt
• 1/4 cut apple
• dash of cinnamon

Directions:
Combine liquid egg whites, protein powder, splenda, chopped apples into a bowl.
Next, pour mixture into skillet and eat till bubbly, then sprinkle with cinnamon and flip.
After, when pancake is done top with sliced apples and yogurt

Blueberry:

• 1/4 cup liquid egg whites
• 1 scoop chocolate protein powder
• 1/8 tsp pure peppermint
• 1 handful of blueberries
• 1 splenda packet

Directions: like apple recipe 


Snickerdoodle baked oatmeal

Makes 1 serving
Ingredients:
* 1/2 cup old-fashioned oats

* 1/2 tbs Bob's creamy rice hot cereal
* 1/4 cup egg substitute

* 2 tbs nonfat cottage cheese

* 1/2 tsp cream of tartar
* 1/8 tsp cinnamon
* 1/4-1/2 tsp baking SODA
* 1/4 tsp butter extract
* 1/2 tsp vanilla extract

* 1/8 tsp sea salt
* 3/4 cup water

Directions:

 Combine the above in an oven proof bowl. Bake in a preheated 350 degree oven for 30 minutes or until top of oatmeal is firm to touch.

Moroccan chicken with butternut squash

Makes 4 servings

Ingredients:

* 1 tablespoon olive oil
* 2 cups chopped onion
* 2 teaspoons ground cumin
* 1 teaspoon paprika
* 1 teaspoon ground turmeric
* 1/4 teaspoon salt
* 1/4 teaspoon ground cinnamon
* 1/4 teaspoon ground ginger
* 2 garlic cloves, minced
* 1 pound skinless boneless chicken cut into pieces
* 2 cups fat-free, less-sodium chicken broth
* 8 ounces peeled cubed butternut squash
* 1/3 cup halved pitted picholine olives
* 8 pitted dried plums, chopped

Directions:

Heat oil in a Dutch oven over medium heat. Add onion and cook 8 minutes or until golden, stirring occasionally. Stir in cumin and next 7 ingredients (through chicken); cook 1 minute, stirring constantly. Stir in broth, squash, olives, and dried plums; bring to a boil. Cover, reduce heat to medium-low, and simmer 10 minutes or until squash is tender.

Cauliflower soup

Ingredients:

Extra Virgin Olive oil, about 400ml of Milk, Cashew nuts, 1/2 of large Cauliflower, 80ml of Coconut Milk, 3 Onions, 3 cloves of Garlic, 2 tablespoons of fresh ground Ginger, 1 teaspoon of Cinnamon, 1 teaspoon of turmeric, 1/2 teaspoon of ground cumin, salt.

Chop the onions and saute them in 2 tbsp of Olive oil until slightly brown.

Add 2tbsp of ground fresh ginger and 4 cloves of garlic. Use the garlic press.

Add Cinnamon, Turmeric, and Cumin.

Add Cauliflower.

Add Milk and Coconut Milk. Make sure that the Cauliflower is not completely covered by the milk. The cream should be thicker than soup. Cook on a medium heat until the Cauliflower turns soft.

Let it cool down and then use a food processor to blend it into a creamy consistency.

Following this recipe you will be able to make 2 portions. When you pour the cream onto the plate, don’t forget to add a handful of Cashew nuts and salt to taste. This recipe by itself is low in protein so try to add either lean meat like Freddy did with his Turkey, or you can add the whey protein like I did, or you can try soy meat.