Day 74- Cinco de Mayo!

6:00- Spicy scrambled eggs on toast
9:00- Almond roc baked oatmeal with apple
12:00- 2 Grilled chicken tacos
3:00- 2 rice cakes with zucchini and hummus with 1 protein bar and 1/2c of egg whites with broccoli, onion, spinach, and corn sprinkled with paprika and Italian seasoning
6:00-  4 ounces of chicken with rosemary and chicken topped with tomatoes and mushrooms in balsamic vinegar, along with 1/4c of corn, 1 cup of green beans, and 2 small broccoli crowns
9:00- 2 protein bars with 2 egg whites
 

Chicken Taco's


Ingredients:

• Four onces of cooked chicken
• Chopped red onion
• Diced tomatoes
• 1 teaspoon of oil
• 2 whole wheat tortillas, steamed or fried
• 1 cup shredded cheese of your choice
• Chopped lettuce
• 1 tablespoon of salsa
• 2 table spoons of cottage cheese/yogurt
• 1 tablespoon of chopped cilantro
• 1 teaspoon of lime juice
• 1 oz of avocado
• salt and pepper to taste
• 1 tsp garlic

Directions:

1. Cook garlic, onion, and tomato in hot oil until tender.
2. In the same pan, stir in the chicken and add salt and pepper to taste. Cook for 1 minute.
3. Fill shells with about 1/4 cup of mixture.
4. Finish off by sprinkling with cheese and garnishing with lettuce, sour cream, and salsa.

Almond roc baked oatmeal
Makes 1 serving

Ingredients :

• 1/2 cup oats
• 1 cup water
• 1 TBL slivered almonds
• 1/4 tsp baking powder
• 3 TBL sugar-free Almond Roca Torani syrup
• 1/2 tsp vanilla extract
• 1/2 tsp imitation butter
• 1/4 cup cottage cheese (feel free to reduce this, we just like a lot of cottage cheese in ours!)
• Walden Farms calorie free chocolate syrup
• 1/2 apple

Directions:

Combine ingredients in an oven proof bowl. Bake at 350 degrees for 30 minutes. Drizzle with Walden Farms chocolate sauce and enjoy!

Spicy Scrambled Eggs on Toast (Ezekiel English Muffin)

Ingredients:

* 1 large egg
* 3 egg whites
* 1/4 cup chopped white onion
* 1 tsp chili powder
* 2 tbs rinsed black beans
* 1 tbs mild green chilis
* 1 clove minced garlic
* 1/4 cup nonfat cottage cheese
* Mrs. Dash Fiesta lime or other seasoning
* 1/2 Ezekiel English Muffin

Directions:

Saute onion and garlic until tender. Add eggs, seasonings, and cottage cheese. Scramble over medium heat until cooked through. Stir in black beans when nearly done and allow to heat up. Serve on Ezekiel English Muffin half.

Butt Fat Meltdown!
Part 1: 
5/5/5/5/4/5
9/10/10/10/10/10

Part 2: 10

Part 3:
14/11/12/11/12
12/8/8/10/11/11


Part 1
Set your timer for 12 rounds of 5 second and 20 second interval as shown in the picture.

You will be doing the following 2 exercises back to back with 5 seconds of rest in between until your timer tells you that 5 minutes is over. Your goal is to complete as many reps as you can during each 20 second interval.

You will repeat this sequence 6 times:

5 seconds rest

1. Push Up and Side Jump (alternating sides) – 20 seconds

5 seconds rest

2. Plank Elbow Knee Tuck – 20 seconds

Part 2

3 minute Time Challenge. You will do 5 Side to Side half squats over your exercise mat with the Sandbag on your shoulder, drop down and power up. Your goal is to do as many sets as possible during the 3 minute count down. Don’t forget to reset your timer so that it does the count down for you.

Part 3

Set your timer again to 12 rounds of 5 second and 20 second interval. You will be doing two exercises back to back with 5 seconds of rest in between.

You will complete this sequence 6 times:

5 seconds of rest

Jump Squat – 20 seconds

5 seconds of rest

Side Crunch (alternating sides)

Part 1 – Push Up and Side Jump / Plank Knee Elbow Tuck

Push Up with Side Jump

Plank Knee Elbow Tuck

Part 2 – Sandbag Time Challenge

Keep your exercise log on the left side of your exercise mat. Start by standing on the left side of your mat and mount the Sandbag on your left shoulder. Do Side to Side half squats over the exercise mat 5 times, throw the Sandbag on the ground and then drop down on the exercise mat and as soon as your belly touches the ground power up and jump your feet into a half squat. Throw the Sandbag on your right shoulder, do another 5 Side to Side squats, throw the Sandbag on the ground, drop down, power up. Now write down into your exercise log that you have completed 2 sets. Keep going and do as many sets as you can during the 3 minutes.

Part3 – Jump Squat / Side Crunch

Jump Squat

Start by standing with your feet shoulder width apart and your knees and feet pointing slightly outwards. Sit down into a rock bottom squat pushing your hips back and keeping your weight on your heels. Keep your chest up and shoulders down away from your ears. Drive the power from your hips and push off of the floor as you jump up a few inches above the ground. Extend your arms above your head reaching towards the ceiling. Land softly on the balls of your feel and bent your knees slightly as you land to absorb the shock. Do as many reps as you can during the 20 second interval.

Side Crunch

Lay on your side with the bottom arm on the ground and extended for support. Place the hand of your upper arm behind your head and make sure that your elbow is pointing towards the ceiling. Try to keep your feet off of the ground the entire time if you can. Squeeze your abs and bring your legs up towards your elbow lifting your shoulder off of the ground at the same time. Turn over on the other side and repeat.

My Score:

Stretching