Perfect Butt Workout

6:30- 5 egg omelet with grilled with garlic, 1/4 cup chopped zucchini and onions 

8:30- Sweet corn casserole baked oatmeal

11:00- Chicken tacos with spinach herb tortilla

2:00- Italian baked egg and rice snack

5:00- Sweet chili grilled chicken with the salad
8:00- Blackberry bliss shake

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.

Perfect Butt Workout

Part1: Completed 6 circuits

Set your timer to count down 4 minutes for you. See the picture below.

You will be doing 6 reps of Side to Side Push Ups followed by 6 reps of Side to Side Jump Tucks. Each 6 reps counts as 1 set. Your goal is to complete as many sets as you can during the 4 minutes.

Part 2: 
High Knees: 71, 71, 70, 63
Mountain Climbers: 55, 57, 56, 43

Set your timer for 8 rounds and two intervals of 10 seconds and 20 seconds. Your goal is to complete as many reps as you can during each 20 second interval. The 10 seconds is your rest interval which gives your enough time to write down your reps and get ready to do the next exercise.

You will be doing High Knees and Mountain Climber back and forth. It will look like this:

10 seconds rest

High Knees for 20 seconds

1o seconds rest

Mountain Climber for 2o seconds

Repeat until your timer tells your that you have completed 8 rounds and the 4 minutes are over.

Part 3: Completed 5 circuits + 5 cleans

Set your timer to count down the last 4 minutes for you. You will be doing 5 reps of Sandbag Clean followed immediately by 5 reps of Sandbag Front Squat. This sequence is going to really target and shape your butt. Try to complete as many sets as you can during the 4 minutes. Each 5 reps counts as 1 set. (If you don’t have the Sandbag at home, repeat part 1)

Side to Side Push Up

Side to Side Jump Tuck

High Knees

Mountain Climber

Sandbag Clean

Sandbag Squat

Blueberry Bliss Protein Shake

Ingredients:1/2 c. nonfat vanilla Greek Yogurt (like Chobani)
1 scoop of vanilla protein powder
1/4 c. frozen blueberries
dash Splenda
dash Cinnamon
5-6 ice cubes
1/2 t. vanilla
2T egg whites
2 T almond milk

Sweet chili chicken 

This is for the chicken only. I made my salad by grilling onions and green peppers, cucumbers, adding some corn, black beans and Fiery Rice (recipe next), and tossing everything with a little bit of organic green salsa. I could have added avocado, but decided against it. **smile**

Ingredients:

• 16 oz Chicken Breast
• 12 oz diet Dr. Pepper
• 2 tbsp Splenda
• 1 tsp Garlic
• 2 tsp Ground Cumin
• 1 tbsp Chili Powder
• 4 slices Turkey pepperoni 

Directions:

Thaw chicken if frozen to rid it of excess water. Place in a slow-cooker. Slice bacon and add it to the cooker. Add remaining ingredients, cover, and place on high for 4-6 hours.

Italian Baked Egg and Rice Snack

Ingredients:

• 3 sliced lean deli meat (ie Hillshire Farms from Costco)
• 1/3 cup egg white substitute or protein equivalent using real egg whites
• 2 tbs cooked brown rice
• 10g diced sun-dried tomatoes (dry pack not oil)
• 10g thinly sliced red onion
• ½ tsp Italian seasoning
• 1/8 tsp sea salt

Directions:

Dice sundried tomatoes and deli meat. Slice onions. Place everything in a small ramekin and stir until mixed. Bake in a 350 degree preheated oven for 20 minutes or until done.

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Sweet Corn Casserole

Ingredients:

• 1/3 cup corn
• 1/3 cup water
• 1/2 tsp baking powder
• 1/8 tsp sea salt
• 1/3 cup old-fashioned oats
• 1/3 cup egg substitute
• 3 tbsp nonfat cottage cheese
• 1/2 tsp vanilla extra
• 1/4 tsp butter extract
• spray butter (optional)
• agave or sf honey (optional)
• sugar substitute to taste 

Directions:

Blend most of corn in a mixer along with water. Add to baking dish. Mix in all other ingredients. Add 1/4 tsp butter extract and sugar substitute to taste. Bake in an oven preheated to 350 degrees for 30 minutes. Drizzle with almond milk, butter spray, and a little bit of sf honey or agave syrup (honey, agave, and almond milk not included in nutritional breakdown).