Jacked up workout is back

7:00- Pumpkin omelet with cranberry yogurt sauce
10:00- Snicker doodle baked oatmeal with (hazelnut syrup)
1:00- Egg white wrap with 1/2c broccoli
4:00- Berry flavored protein bars with a protein shake*
6:30- Tarragon chicken with 1 cup of broccoli and 4 oz of sweet potato
9:00-4 egg whites with spinach, tomato, and onions

Chocolate Almond Delight Protein Shake

Serves 1

2 scoops chocolate protein powder
12 oz. water
4-6 ice cubes
12-15 raw almonds (or a tbsp almond butter)
1/2 tbsp coconut extract
honey or stevia to taste

Mix in blender on medium to high speed until combined. Depending on your blender, you may need to use a food processor first to break up the almonds.

Tarragon Chicken
Makes 4 servings

Ingredients:

* 4 (6-ounce) skinless, boneless chicken breast halves
* 1/4 teaspoon salt or Mrs. Dash
* 1-2 tablespoons extra-virgin olive oil
* 1 teaspoon grated lemon rind
* 2 tablespoons fresh lemon juice
* 1 garlic clove, minced
* 2 teaspoons minced fresh tarragon
* 1/8 teaspoon salt

Directions:

1. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken evenly with salt or Mrs. Dash.

2. Combine olive oil and remaining 5 ingredients in a small bowl, stirring well with a whisk. Heat a large nonstick skillet over medium-high heat. Add 2 teaspoons oil mixture to pan, spreading evenly over bottom of pan with a wide spatula. Add chicken; cook 2 minutes. Drizzle chicken with 2 teaspoons oil mixture. Turn chicken over; cook 2 minutes. Drizzle remaining oil mixture over chicken; reduce heat to low. Cover and cook 2 minutes or until done. Transfer chicken to a serving platter.

*When I make this, I put about a T of oil in the pan, and then I use my pastry brush to coat the chicken on all sides. That way I don't have to continue adding the oil mixture. Cuts down on excess calories and fat grams.

Turkey and Egg White Wrap
Ingredients:

5 egg whites
1/2 t Ground Cumin

Kosher Salt

Cracked Black Pepper
1 small tomato, diced
1 table spoon of chopped cilantro

2 Whole-Wheat spinach and herb tortillas


1/2 cup of mushrooms
1.4 cup chopped spinach
1/2 diced onion
Balsamic vinegar

Directions:


Heat oil in a medium nonstick skillet, then add egg whites and cumin, salt, and black pepper. Then add tomatoes, spinach, andonions. Flip into an omelet and cook both side until completely done. Then add balsamic vinegar and mushrooms into a pan for about 2 minutes and then top omelet.


Pumpkin Pie Omelet topped with a Nutty Cranberry Greek Yogurt Sauce
makes 1 serving

Ingredients:



* 3 tbs unsweetened cranberries (if you can't find them, soak and rinse them first)

* 2 tbs pumpkin puree

* 1 cup egg substitute (ie Costco)

* 1/2 tsp pumpkin pie spice

* 1/2 tsp vanilla extract
* 1 tsp maple extract
* 2 stevia packets (or to taste)

* 1/4 cup VOSKOS nonfat Greek Yogurt


* 1 tsp finely chopped pecans

Directions:


1. Whisk together eggs, 1 stevia packet, maple extract, pumpkin pie spice, pumpkin, and vanilla extract.
2. Coat pan with cooking spray. Heat omelet pan over medium. Pour egg mixture in pan, cover, and cook for 2-3 minutes. Fold in pan and set aside.

3. Add pudding mix, nonfat Greek yogurt, 1 stevia packet, 2 tbs cranberries, and pudding mix to blender. Puree until cranberries are blended in.

4. Place omelet on a plate. Add Greek Yogurt Pudding on top, and sprinkle with remaining 1 tbs cranberries and pecans.


Snickerdoodle baked oatmeal
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.

Jacked up workout is back!
Part 1: 6 rounds x 10/30
Vertical Leap 
max. reps

Part 2: Complete 3 rounds
One Arm Press Up 
5 reps on each arm
Reverse Push UP with Kick Up 
10 reps alternating legs

Part 3: 12 rounds x 10/30 second interval
High Knees 
max. reps
Bicycle 
max. reps

INSTRUCTIONS:
Today’s workout is made up of 3 parts. The first part of this workout is an interval training and you will need your Gymboss Interval Timer as always. Set your timer for 6 rounds and two different intervals. The first interval is 10 seconds and the second interval is 30 seconds long just like it’s shown in the picture below.

You will be doing only one exercise and your goal is to complete as many reps as you can during each 30 second interval. Use the 10 seconds of rest to write your reps down so that we can compete.

Vertical Leap

You can see your starting position in the first picture. Your feet are about hip width apart, push your hips back keeping your back straight and abs tight. Try to get your thighs parallel to the ground before you power up. Your body should be almost like a bow. You have to stretch your body as much as you can when you jump up and really squeeze your butt. Land back into the starting position.

The second part of this workout is a time challenge so set your Gymboss Interval Timer as a stop watch. You will be doing 3 rounds of two exercises back to back. Your goal is to complete the 3 rounds as fast as you can.  You will be doing 5 reps of One Arm Press Up on each arm and 10 reps of Reverse Push Up with Kick Up alternating the legs. See the pictures and descriptions below.

One Arm Press Up

You can see what the starting position looks like in the first picture. Lay on your belly with your feet wider apart and place one hand right underneath your shoulder. The other hand goes on your butt. Push off of the ground with your arm and squeeze your butt to bring your chest up first – see the second picture. Bring your hips up as shown in picture 3 keeping your back straight and abs tight. Reverse the movement and bring your hips down first and then your chest. This was 1 rep and you will do 5 reps on each arm.

Reverse Push Up with Kick Up

For this exercise I was using my dip station which is a great piece of equipment for bodyweight exercises, but if you are creative you can come up with a way to do this exercise using two chairs and a broom stick. In the starting position you will be tensing your abs, butt and keeping your body in one straight line from your shoulders to your knees – see picture 1. Pull yourself up as far as you can still keeping everything tight and lined up. It is only when you kick up that you drop your hips down – see picture 3. Alternate legs after each rep and complete 10 reps total.

The third and the last part of this workout is an interval training and this time you will set your Gymboss Interval Timer for 12 rounds of  10 second and 30 second intervals. See the picture below.

You will be going back and forth between High Knees and the Bicycle exercise. Your goal is to complete as many reps as you can for each exercise during each 30 second interval.

High Knees

Keep your chest up, core tight and don’t shrug your shoulders. Try to bring your knees up as high as you can. Each jump counts as 1 rep. Write your reps down after each interval.

Drop down on your belly.

Turn over onto your back.

Bicycle

Keep your lower back pressed into your exercise mat and try to keep your legs off of the ground the entire time. Always keep one elbow on the ground and bring the other one as close to the opposite knee as you can. Each switch counts as 1 rep.