Ready To Sweat Workout

6:00- Three boiled egg whites with one cup of steamed broccoli. Three egg whites with capers and two tablespoons of cottage cheese with lemon.

9:30- Two rice cakes with two tablespoons of hummus and half sliced zucchini, one scoop of vanilla protein powder

12:30- Somoa-LIKE baked oatmeal

3:30- One whole wheat tortilla with four ounces of turkey, 1/4c black beans, chopped yellow pepper, onion, and two tablespoons of salsa. 1c of green beans

6:30- Two tuna melt patties with half cup of green beans and one rice cake with four zucchini slices and one tablespoon of hummus

9:30- One vanilla and chocolate protein cake with one teaspoon of butter and a few peanuts

Tuna Melt Patties

Ingredients:

1 6oz. can tuna, drained and rinsed
1 egg white, beaten
2 tbsp. oatmeal (quick or regular)
2 tbsp. onion, diced
1 tbsp. garlic powder
Steak seasoning and pepper
2 T fat free cheese (optional)

Directions:

Mix all ingredients except cheese together in a small bowl. Heat a small non-stick frying pan over medium heat and spray with non-stick cooking spray. Make two small patties by spooning ½ of tuna mixture into each side of the pan and lightly pressing with fork to flatten into a patty. Cook until both sides are brown. Top with 1 tbsp. cheese if desired. Can serve alone or is yummy on ezekiel bread or a an ezekiel English Muffin!

WORKOUT: Ready to sweat

• Combo #1 
• Side to Side Push Ups & Forward/back Jumps

• 4 minutes of Interval Skipping
•  8 rounds and 10 seconds/20 seconds intervals

• Combo #2
• 2 walking push ups & 4x Duck Under Jump Up

• 4 minutes of Interval Skipping 
• 8 rounds and 10 seconds/20 seconds intervals

• Combo #3  
• 3x Low Jack & Diamond Runner Push Up

Instructions:

This workout takes 20 minutes and it’s made up of 5 parts. Each part of the workout takes exactly 4 minutes. There are 3 different exercise combos with variety of push ups and jump squats plus 2 times 4 minutes of Interval Skipping. For the exercise combos you will have to set your timer to count down 4 minutes for you and your goal is to complete as many sets as you can. Don’t forget to write down your scores. For the interval skipping you have to set your interval timer for 8 rounds of two intervals – 10 seconds and 20 seconds. Push at your maximum effort during each 20 second interval. You will have 10 seconds rest in between each round. I wasn’t writing down my scores for the skipping but I was counting in my head. I can do about 54 high knees during the 20 second interval when I try really hard, however everyone has different limits and you might be slower or fast than me. The important thing is to make each round feel super intense.

Samoa-LIKE Baked Oatmeal

Last one for today. I have got to work on some meal plans. :)

Makes 1 serving

Ingredients:

* 1/2 cup old-fashioned oats
* 1 tsp unsweetened cocoa
* 2 tbs Torani sugar free salted caramel syrup
* 1 1/2 tbs nonfat cottage cheese
* 1/4 cup egg substitute
* 1/4 cup almond milk (40 cal/cup)
* 1/2 tsp coconut extract
* 1/4 tsp butter extract
* 1/4 tsp vanilla extract
* 1/4 tsp baking soda
* 1/2 tsp baking powder
* 5g shredded unsweetened coconut
* 1 tsp Walden Farms (0-calorie) caramel sauce
* 1/4 cup water
* sugar substitute to taste

Directions:

1. Mix the above (with the exception of the shredded coconut and Walden Farms caramel sauce) and pour into an oven-proof bowl Sprinkle with shredded coconut.
2. Preheat oven to 350 degrees degrees and bake oatmeal for 20 minutes.
3. Remove from oven and pour 1 tsp of Walden Farms (0 calorie) Caramel sauce on top. Bake for an additional 10 minutes and remove from oven. Drizzle with additional almond milk.