I'm into you workout

6:00- 6 egg whites with spinach and tomato
9:00- Tiramisu baked oatmeal with one scoop of vanilla protein
12:00- Baked chicken breast with garlic and rosemary with a four ounce sweet potato and one cup of broccoli
3:00- Turkey meatloaf with one cup of broccoli
6:00- Blueberry salad
9:00- Chocolate protein pancake and 1 tb peanut butter


Blueberry chicken salad
Ingredients:

• 1 4 oz chicken breast diced
• 1/4 cup blueberries
• 1/4 cup celery chopped
• 1/4 cup yellow corn
• 2 Tbsp diced red onion
• 1/4 cup greek yogurt
• juice from 1/2 lemon
• 1 tsp dill
• salt and pepper to taste
• sugar substitute to taste ( I used a little stevia)

Directions:

Combine yogurt, lemon juice, dill, salt, pepper and sweetner then add to remaining ingredients.
Tiramisu baked oatmeal
Makes 1 serving

Ingredients:

• 1/3 cup old-fashioned oats
• 1/4 cup egg substitute (not just whites)
• 1/2 cup unsweetened almond milk
• 1/2 tsp LorAnn Oils Butternut Vanilla (or plain vanilla)
• 1/2 tbs instant coffee
• 1/2 tsp baking powder
• 1/4 tsp butter extract
• 2 tbs fat-free cottage cheese
• 1/2 tsp unsweetened cocoa powder
• 1/2 tsp rum extract (increase to your liking)
• sugar sweetener to taste
• dash cinnamon for top
• water only as needed

Directions:

Mix all the above using only 1 tbs of the greek yogurt in an oven proof bowl.  Sprinkle top with dash of cinnamon. Bake in a preheated 350 degree oven for 30 minutes.

Mix remaining yogurt with sweetener of choice and add to top of oatmeal, and serve.

I'm into you workout
12 minutes of interval training

High Knees with Jump Rope 
max. reps
Crab to Pike Press 
11, 10
Reverse Push Up 
16, 16
Side to Side Lunge with Sandbag
18, 21

Instructions:

This workout takes exactly 12 minutes and you will need your Interval Timer, Jump Rope, Sandbag and Dip Station – so basically all of the basic home workout equipment that I use on a regular basis.
Set your Timer for 12 rounds of 10 seconds and 50 seconds intervals. The 10 seconds is your rest interval during which you can write your reps down and the 50 seconnds is your max. effort interval. The sequence goes like this:
10 seconds rest
High Knees with Jump rope
10 seconds rest
Crab to Pike Press
10 seconds rest
High Knees with Jump Rope
10 seconds rest
Reverse Push Ups
10 seconds rest
High Knees with Jump rope
10 seconds rest
Side to Side Lunge with Sandbag
…you will repeat this sequence one more time.

Crab to Pike Press

Zuzana's scores:

round one -11 reps; round two – 11 reps

Reverse Push Up

Zuzana's scores:

round one – 15 reps; round two – 14 reps

Side to Side Lunge with Sandbag

Zuzana's scores:

round one – 21 reps; round two – 22 reps