Cut the cheese workout

7:00- Baked eggs and turkey pepperoni (GALS 101 things to do with eggs page 1)
9:00- Blueberry and cream cheese baked oatmeal
12:00- 2 protein bars and 2 rice cakes with 8 slices of zucchini and two tablespoons of hummus
3:00- 4 ounces of chicken with Italian seasoning and garlic with 1/3 cup of quinoa with grilled onion, tomatoes, and fresh cilantro, also with 1 cup of broccoli
6:00- Sweet potato chili with 2 hard boiled eggs and 1/2 cup of steamed broccoli

BAKED BLUEBERRY AND CREAM CHEESE OATMEAL
Makes 1 serving

Ingredients:

1/2 cup dry oats
1/8 t. baking powder
2 T liquid egg whites
5 t fat-free cream cheese (cut in)
1/4 cup fresh blueberries
1/2 t vanilla extract
sugar substitute to taste
dash cinnamon
1 cup water
2 T. sugar-free Torani syrup (I used Strawberry)


 


SWEET POTATO CHILI

Makes 6 servings

Ingredients:

* 1/2 cup black beans
* 3-4 oz peeled and cubed sweet potatoes
* 2 cloves minced garlic
* 1/2 cup diced yellow onion
*  1/2 cup lower-sodium chicken broth
* 3 oz cooked cubed chicken breast or turkey breast
* 1 tsp ground cumin
* 1/2 tbs chili powder
* dash chipotle chili powder (to taste)
* 1/4 cup frozen corn

Directions:

Peel and dice sweet potatoes. Coat and toss with Pam cooking spray. Spread evenly on a cookie sheet and bake in an oven preheated to 350 degrees for 10-12 minutes or until tender. Remove from oven and let cool.

Coat large pan with cooking spray and add thinly sliced or diced onion. Saute until it starts to brown. Add garlic and all seasonings. Cook for 3 minutes or until it becomes fragrant.

Rinse and drain kidney beans. Pour about 1/2 of kidney beans in the blender and puree.

Add all remaining ingredients to pan with grilled onions - including pureed beans, remaining whole beans, cubed chicken, and baked sweet potatoes. Heat to boiling while stirring. Then turn heat to low and simmer covered for 30 minutes.

Add a dollop of Greek Yogurt to each serving if desired.

CUT THE CHEESE WORKOUT

Plank Jump & Reptile 

max. reps during each interval
my reps: 14, 14, 12, 12, 12, 12

Diamond Push Ups

5 reps

Leg Lift & Toe Touch 

max. reps during each interval
my reps: 12,13,10,8.5,8,9

Reverse Push Up 

5 reps

Sandbag Sumo Squat & Leg Lift

max. reps during each interval

my reps: 13,14,13,14,16,16

INSTRUCTIONS:

1. Plank Jump & Reptile

4 minutes of interval training. Set your timer for 6 rounds of 10 seconds and 30 seconds intervals. Complete as many reps as possible during each 30 second interval and write down your score.

Starting position.

Jump your feet forward.

Bring your right knee as close to your right arm as possible. Aim somewhere between your shoulder and your elbow.

This is one rep. Alternate sides for each rep.

My reps: 14, 13, 13, 10, 10, 9

Freddy: 14, 14, 10, 11, 9, 9

2. Diamon Push Ups – 5 reps

Get into a plank with your fingers pointing towards each other and hands closer together. Keep your abs tight and don’t drop your hips. If you are a beginner then do these push ups off of your knees.

Bend your elbows and lower your body down in a very slow motion and then power up into the starting position.

3. Leg Lift & Toe Touch

4 minutes of interval training. Set your interval timer for 6 rounds of 10 seconds and 30 seconds intervals. Do as many reps as possible during each 30 second interval and write down your numbers.

Lay down onto your exercise mat and and extend your arms above your head. Engage your abs and press your lower back into the mat. Lift your legs up towards the ceiling and at the same time lift your upper back off of the ground as well – try to touch your toes.

My reps: 15, 13, 10, 11, 9, 10

Freddy: 13, 12, 10, 11, 10, 9

4. Reverse Push Ups or Pull Ups – 5 reps

Grab the handles of your dip station and get into the starting position. Your arms are extended and your body is in one line from your knees to your shoulders. Your feet are under your knees. Keep your abs tight throughout the exercise.

Pull your body up with power and then slowly lower yourself down into the starting position. Complete 5 reps.

5. Sandbag Sumo Squat & Leg Lift

4 minutes of Interval Training. Set your interval timer for 6 rounds and intervals of 10 and 30 seconds. Complete as many reps as possible during each 30 second interval and write your reps down.

Starting position with your feet wide appart and knees and toes pointing slightly outwards. Keep your chest up and back straight. Push your hips back and get into a half squat.

Shift your weight towards your right leg and lift your left leg up. Return to the starting position. This is one rep.  Alternate legs for each rep.

My reps: 15, 16, 14, 14, 13, 13

Freddy: 15, 16, 15, 14, 14, 13

Enjoy your workout! :)