Right There Workout

7:30- 4 egg omelet with chopped mushrooms, bell peppers, onions and a piece of toast
10:30- Apple protein packed pancakes with 1/4 c of yogurt
1:00- Lemon lime stir fry with chicken and veggies
4:00-  2 rice cakes with 2TB of hummus and 6 cucumber slices, 1/2 cup of green beans and 1/4 apple
6:30- Chicken cutlets with capers with one cup of veggies and half cup of minute rice
9:00- Mint chocolate chip protein shake 
*Throughout the day, 1 serving of mixed nuts



Chicken Cutlets with Capers
Serves 6




Ingredients:



• 1 1/2lb chicken cutlets or breasts

• 1/4 t sea salt
• 
1/4 t pepper

• 4 T lime juice (divided)

• 2 t olive oil

• 1 c fresh button mushrooms, sliced or canned, drained
• 
2 T parsley, chopped

• 2 t capers

• Lime slices for garnish



Directions:

1. 

Season chicken with salt (or Mrs. Dash) and pepper and drizzle with 2T of lime juice.
2. 

Heat oil in skillet over medium-high heat. 
3. Add chicken and mushrooms and cook for around 2-3 minutes per side (longer for thicker breasts) or until golden brown. Mushrooms should be soft. 
4. Add remaining 2T of lime juice, parsley, and capers and cook for 2 more minutes.


5. Garnish with lime wedges and serve.

Lemon lime stir fry with chicken and veggies

Serves 6

Ingredients:

* 1 Tbsp olive oil (or just use Pam)
* 1 lb boneless chicken, cut into bite-sized pieces
*1 tsp of ginger
* Dash of red pepper
* 1 tsp garlic
* Dash of black pepper
* 1/4 cup corn
* Chopped celery, mushrooms, and broccoli
* 1/2 cup low sodium chicken broth

* 2 tsp low sodium soy sauce
* 1-2 tsp sesame oil

* 2 tsp cornstarch

* 2 cups hot cooked brown rice

* For extra spice, add fresh, red chili pepper slivers before serving.
* Zest of a lemon and lime

Directions:

1. Grate 1 teaspoon lemon zest and lime and set aside. Juice the lemon and lime whisk 3 tablespoons of the juice with broth, soy sauce and cornstarch in a small bowl.
2. Heat oil (or pam) in a large skillet over medium-high heat. Season chicken with ginger and black pepper. Add chicken and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Transfer to a plate with tongs. Add all the vegetables to the pan and cook until the tender, about 5 minutes. Add garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds. Whisk the broth mixture and add to the pan; cook, stirring, until thickened, 2 to 3 minutes. Add the chicken and any accumulated juices; cook, stirring, until heated through, 1 to 2 minutes.
3. Serve over brown rice and grate some more zest of lemon (optional)

Apple oatmeal Pancakes
Ingredients:

• 2 1/2 cups / 600 ml dry rolled oats
• 6 egg whites
• 1 cup / 240 ml milk of your choice
• 1 Tbsp / 15 ml ground flaxseed
• 1/4 plain fat free yogurt
• 1 tsp / 5 ml baking powder
• 1 tsp / 5ml vanilla
• 1 tsp / 5ml cinnamon
• 1/2 cup chopped apple

Directions:

1. Place all ingredients in a blender or food processor. Blend the mixture for 20 seconds. The resulting mixture should be smooth. Spray a griddle or skillet with cooking spray. Heat over medium heat. Pour 1/4 cup of pancake mixture on the hot surface. Cook until the panckes are dry and bubbly on the edges. Bubbles should appear on top, as well. Turn and brown the other side.

2. Use yogurt and splenda for topping, or mixed fruit to top your oatmeal -- not maple syrup.

 Right There Workout

 

INSTRUCTIONS:

This workout takes 20 minutes and there are 2 parts that you will go through once if you are new to bodyrocking and twice if you are already bodyrocking for some time with us. The important thing to remember is to push at your maximum effort and use all of the strength and energy that you have, but keep good form.

The first part of this workout is a sequence of  Jump Squats and Side Step Push Ups. You will set your Interval Timer for 4 minutes and try to complete as many sets as you can during this short period of time. I like to point out that 4 minutes go really fast so don’t try to hold back your energy – give it all you have!

Start standing with your feet together, then jump your feet apart and touch the ground pushing your hips back and keeping your back straight. Jump your feet together. This is 1 rep. Do 10 reps and switch arms after each rep. Check out the workout video above to see this exercise in motion.

After the 10 jump squats, get into the plank position.

Take a step sideways (with your right hand and right foot) and bring your body down bending your elbows. Keep your body in a straight line – don’t drop your hips.

Take a step towards the right side (with your left hand and left foot) to get into a plank. Do a Knee Tuck with your left leg – try to touch your right elbow.

Do another Knee Tuck with your right leg.

Do another Side Step Push Up and get up on your feet. This is one set. Now start with the 10 Jump Squats again and move your way towards the other side of your exercise mat. Complete as many sets as you can during 4 minutes.

I did 10 sets in the first and the second round of this workout.

The second part of this workout is 6 minutes of interval training. Set your Interval Timer for 9 rounds of 5 seconds and 35 seconds intervals. The 5 seconds is very short time to write down your reps, but it is do-able. I did it so you can try it as well but be super fast. You will be doing the following exercises in this order until the time is up.

1. Lunge Pulse and Side Kick  - Right Leg

-Start in the Lunge position and do 2 short pulses before you stand up and kick your leg to the side. When you are kicking make sure to bring your knee up first and then extend your leg to the side. Lean with your upper body away from the kick. Watch the video to see the exercise in motion.

Z score:

round 1 – 11, 9, 10

round 2 – 11, 9 , 9


My score:
round 1 - 11, 11, 11
round 2 - 11, 13, 11

2. Lunge Pulse and Side Kick – Left Leg

Z score:

round 1 – 11, 11, 11

round 2 – 11 11, 10


My score:
round 1 - 11, 10, 11
round 2 - 12, 10, 11

Diagonal Dead Lift with Sandbag – Alternating Legs

-Start with your feet shoulder width appart holding your Sandbag in front of you. Step back with your right foot but diagonaly towards the left. Alternate legs.

Zuzana's score:

round 1 – 13, 13, 12

round 2 – 14, 13, 13

My score:
round 1 - 11, 10, 11
round 2 - 13, 14, 13
Enjoy your workout!