Lets burn some more fat workout

Meal 1: (7:30 AM - BREAKFAST)

Pumpkin Ezekial Bread Pudding
1/2 grapefruit

1 green tea

Ingredients:

• 1 slice Ezekiel raisin 4:9 bread
• 3 egg whites
• 1 tbs vanilla almond milk
• 2 tbs pumpkin puree
• 1 tsp pumpkin pie spice
• 1 tbs nonfat cottage cheese
• sugar substitute to taste
• spray butter
• pinch cinnamon

Directions:

• Combine pumpkin puree, egg whites, milk, sugar, and pumpkin pie spice.
• Coat ramekin with cooking spray. Break bread up into small pieces and place in ramekin. Pour pumpkin egg mixture over top. Coat with spray butter and sprinkle with cinnamon.
• Bake in a preheated 350 degree oven for 15 minutes or until set.
• *You could also substitute one of the egg whites for a whole egg for more protein and to build some fat into your meal. This will also help it set better.

Post workout: (10:15 AM)

Molasses apple raisin baked oatmeal 

Ingredients:

• 3 tbs Voskos nonfat Greek yogurt
• 1/3 cup old-fashioned oats
• 2 tbs unsweetened applesauce
• ¼ cup egg substitute
• 1 tsp molasses
• 1/8 tsp ground cinnamon
• ½ tsp baking powder
• ½ tsp pure vanilla extract
• 5g chopped walnuts
• 5g golden raisins
• ¼ cup water
• dash sea salt
• additional dollop Greek yogurt (not included in nutritional breakdown)

Directions:

• Combine all ingredients in an oven proof single-serving bowl and bake in an oven preheated to 350 for 25-30 minutes or until top of baked oatmeal is firm to touch.

Meal 2: (1:00 PM - LUNCH)

4oz. baked chicken

1 cup coconut curry butternut squash

1 cup steamed broccoli

Ingredients:

• 605g cups cubed raw butternut squash
• 1 tbs organic coconut oil
• 1 tbs reduced-fat shredded coconut
• 1 tsp curry powder
• ½ tsp ground cumin
• ¼ tsp nutmeg
• ½ tsp minced ginger
• sea salt to taste

Directions:

• Preheat oven to 350 degrees. Cut squash in to cubes, discarding the seeds inside. Place in a bowl. Add all remaining ingredients and toss thoroughly.
•  Coat cookie sheet with cooking spray and bake for 350 6" from top for 30 minutes.
• Notes: When done, toss in some baked chicken, cranberries, apples, or figs. This side is yummy as is or is a great base for so many more recipes!

Meal 3: (3:30 PM)

EggNog protein shake
1 hard boiled egg

Ingredients:

• 1 scoop vanilla protein powder
• 1 tbsp cottage cheese
• 1/2 tbs cheesecake fat free sugar free pudding mix
• 1 tbs caramel syrup
• 1 tbsp fiber one cereal
• 4-6 ice cubes
• 3 tbsp cooked rice
• 1 cup (35/40) almond milk
• sugar sweetener to taste
• water as needed

Directions:
Combine everything in a blender adding enough water and ice to make a thick shake.

Meal 4: (7:00 PM - DINNER)

Turkey chili over beans with butternut squash
1 cup steamed broccoli

Meal 5: (9:30 PM)

Cinnamon roll protein shake

Ingredients:

• 2 scoops vanilla protein powder
• 1 tbsp sugar-free instant vanilla pudding
• 1/4 tsp cinnamon
• 1/2 tsp imitation vanilla (or 1/4 tsp extract)
• 1 packet artificial sweetener
• a few dashes butter flavor sprinkles or butter-flavor extract
• 1/2 cup fat-free cottage cheese 
• 1/4 cup almond milk
• 3 ice cubes

Directions:

• Blend and serve

Workout Breakdown: Let's burn some more fat

Instructions: 

This workout will take you only 12 minutes and the only equipment that you will need is your Gymboss Interval Timer.  Set your timer for 2 different intervals and 24 rounds as shown in the picture below. The first interval is 10 seconds long (your rest interval)  and the second interval is 20 seconds long (maximum effort interval). If you want to get the maximum out of your workout, then make sure that you are pushing yourself really hard.

This workout is a circuit of the following 4 exercises which you will repeat 6 times.

1. High Knees
60/60/60/60

2. Mountain Climber
54/56/60/43

3. Side Plank Jump
6/5/5/4/

4. Super Girl Push Up
5/5/4.5/4.5

1. High Knees

This is a great high intensity exercise to start with. Make sure that you are keeping your abs engaged (tight) and that you are lifting your knees really high. Always land on the balls of your feet – not your heels. Give it your maximum effort and try to beat my highest number of reps for this exercise:

Today I was able to do 65 reps during the first 20 second interval. Try to beat this number – YOU CAN DO IT!

Remember that the more energy you put into your workout the better and faster results you can expect.

2. Mountain Climber

Get into the starting position as you can see on the picture above. Jump up and switch your legs. Each jump counts as one rep and your goal is to do maximum amount of reps during the 20 second interval. Always focus on keeping your abs tight.

3. Side Plank Jump

Squat down and put your hand on the floor towards the right side as you can see it on the picture above. Fingers are pointing towards each other.

Jump your feet into a side plank towards the left hand side. Keep your body in one straight line without dropping your hips.

Jump your feet towards your hands and into a squat. As soon as you land into the squat position jump up with your arms reaching towards the sky. This is one rep. Now do the same thing towards the right side. Switch sides for each rep. I was able to complete only 6 reps in the first round and my performance dropped down to 4 reps in the 3rd round.

4. Super Girl Push Up

Start in a regular plank position, do a push up and then lift your arm and the opposite leg off of the ground at the same time. Keep your body in one straight line without dropping your hips. Get back to the starting position and repeat the exercise – this time lift the other arm and leg. Do as many reps as you can during the 20 second interval.