Dirty Bit Workout

Meal 1: (7:30 AM - BREAKFAST)

Mexican chocolate baked oatmeal

Post workout: (10:15 AM) 

Strawberry Cheesecake Protein Shake
Ingredients:

• 1/2 cup. almond milk
• 1/2 cup fat-free cottage cheese
• 4 frozen strawberries
• 1 tsp fat-free cheesecake pudding mix 
• 1 scoop vanilla protein powder

Directions:

• Thoroughly mix in blender until powder dissolves.
• *Blend with ice if desired

Meal 2: (12:00 PM - LUNCH)

4 oz. Lemon butter chicken 

5 oz. Strawberry coconut glazed sweet potatoes

1 cup steamed broccoli
1 cup green tea

Meal 3: (3:00 PM)

Mushroom and herb omelet

Ingredients

• 4 large eggs
• 1 and 1/2 cups fresh mushrooms -- sliced
• 1 tablespoon fresh parsley -- chopped
• 1 teaspoon fresh oregano
• basil or thyme -- finely chopped
• 2 teaspoons butter
• 1/2 cup chopped cucumber
• salt and pepper to taste

Directions:

1. In small bowl, whisk together eggs and spices. Set aside.
2. In a medium skillet at just above medium heat, sauté the mushrooms in half the butter (1 teaspoon) until tender; set aside. 
3. In same skillet, melt half of the remaining butter (1/2 teaspoon). Pour half of the egg mixture into skillet. Cook, lifting edge to allow uncooked portion to flow underneath. When almost set, spoon half of the mushrooms over half of the omelet. Fold other half over the mushrooms; slide onto a serving plate. 
4. Repeat with remaining ingredients.

 .

Meal 4: (6:00 PM - DINNER) 

Chicken tortilla
1 cup green beans
Ingredients:

• 1 spinach herb tortilla wrap
• 4-5oz cooked chicken breast
• 1 tbsp black beans
• 1 tbsp green chili salsa
• 1/2 lime
• 1/4 cup chopped green bell pepper
• 5 slices butternut squash
• 1 slice red chopped onion

Meal 5: (8:00 PM) 

Protein Pancakes 
Ingredients:

• 1 cup egg white liquid
• 1/2 scoop vanilla protein powder
• sprinkle of cinnamon
• 1 packet sweetener (optional)

Directions:

• Spray skillet with Pam spray and cook on medium heat. Makes 4 cute pancakes :)
• *add any flavor of walden farms syrup

Strawberry-Coconut Glazed Potatoes
Ingredients:

• 5 oz peeled, cubed, and boiled sweet potatoes 
• 1 tsp strawberry syrup
• dash of cinnamon
• 1 tsp shredded coconut 

Directions:

• Peel and cube potatoes. Boil them in water until tender. Drain and set aside. 
• Cover potatoes in glaze and sprinkle cinnamon on top.

Mexican Baked Oatmeal
Ingredients:

• ½ cup old-fashioned oats 
• 3 tbs nonfat VOSKOS Greek yogurt 
• 1/3 cup egg white substitute 
• ½ tsp vanilla extract 
• ¼ cup water 
• ¼ tsp ground cinnamon 
• 1 tsp unsweetened cocoa powder 
• ¼ tsp chili powder (or just shy of - to taste) 
• ½ tsp baking powder 
• 5g slivered or blanched almonds 
• sugar sweetener to taste 
• dash sea salt 
• dash chipotle chili powder (for top) 
• 1 tbs Torani sugar free brown sugar & cinnamon syrup (optional) 

Directions:

• Mix the above ingredients in an oven-proof single serving dish. Sprinkle a few slivered almonds on top. Add the tiniest dash of chipotle chili powder to give it some kick. Bake in an oven preheated to 350 degrees for 30 minutes. Serve with almond milk, Greek yogurt, or by itself! Enjoy!

Baked Spaghetti Squash with Marinara Sauce

Serves 4

Ingredients

Sauce:

• 1 large carrot
• 1 celery stalk
• 1 yellow onion
• 1 15-oz. can chopped Italian-style tomatoes
• 1 6-oz. can tomato paste
• 1 Tbsp. minced garlic
• 1 large bay leaf
• 2 tsp. red chili flakes
• 1/4 cup water
• 2-3 tsp. sugar
• 2 tsp. Italian seasoning
• 2 Tbsp. salt and black pepper, or to taste

Squash:

• 1 medium spaghetti squash
• 2 tsp. salt
• 1 tsp. black pepper
• 1 tsp. garlic powder

Preparation

1. Dice carrot, celery and onion evenly. Place in a small crock pot/slow-cooker and add all other sauce ingredients. Mix well, cover and cook on low for six hours. Uncover and cook on high for 90 more minutes.
2. Preheat oven to 350 degrees F.
3. Cut squash in half lengthwise, scoop out seeds, and season with salt, pepper and garlic powder.
4. Place squash facedown in a baking dish. Fill dish with an inch of water.
5. Bake for 50 minutes or until squash is fork-tender.
6. Let squash cool for five minutes before removing flesh. Serve 1 cup squash with ½ cup marinara.

Workout Breakdown: Dirty Bit

Instructions:

This workout is exactly 12 minutes long and you will have to set your Interval Timer for 12 rounds and two intervals – the  10 second interval has to be the first one followed by the longer 50 second interval. The 50 seconds have to be always super intense so keep that in mind and go for maximum reps for each exercise.

Watch the video above until the end to see the explanation of each exercise and easier variations for beginners.

There is skipping with jump rope in between each exercise and the sequence goes like this:

1. Skipping: High Knees (153, 140)

2. Backward Lunge with Sandbag (21, 21)

3. Skipping: High Knees (132, 110)

4. Reverse Push Up (19, 17)

5. Skipping: High Knees (132, 130)

6. Monkey Push Up and Jump (10, 11)

You will repeat this circuit one more time before the timer goes off. The numbers in the brackets are my reps for both rounds – try to beat me ;)

High Knees with Jump Rope

Backward Lunges with Sandbag

Reverse Push Up

Monkey Push Up and Jump