Sexy Pain Train Workout

Meal 1: (7:00 AM - BREAKFAST)

Savory Tuna Casserole

Ingredients:

• 1/3 cup old-fashioned oats
• 1 (2.6 oz) packaged tuna (rinsed and drained)
• 1.5 tbsp grated carrots
• 1/4 cup sliced green onion
• 2 tbsp chopped fire roasted sweet red peppers
• 2 tsp lime juice
• 2 tsp worcestershire sauce
• 1/3 cup unsweetened almond milk
• 3 tbs nonfat cottage cheese
• 3 tbs egg white substitute
• 1/2 tsp baking powder

Directions:

1. Chop celery and green onion. Dice red peppers. Peel and grate carrots. Mix all ingredients in a bowl until combined. Coat two baking dishes with cooking spray. Pour oatmeal combination equally between both dishes. Bake in a preheated 350 degree oven for 30 minutes or until top is firm to touch.

Post workout: (9:45 AM)

Banana Cream Pie Protein Shake POW

Ingredients:

• 50g banana
• 3/4 scoop Isopure Zero Carb Vanilla protein powder
• 1 tbs sugar-free fat-free banana cream pudding mix
• 1/4 cup liquid egg substitute (they are pasteurized, so this is okay)
• 1/2 tsp vanilla extract
• 1/4 tsp butter extract
• 1/3 cup almond milk (35 or 40 cal/cup)
• 1/3 cottage cheese
• 2 graham cracker squares or handful of oatmeal
• 4-6 ice cubes
• sugar sweetener of choice
• additional water and ice if needed for desired consistency

Directions:

1. Blend the above to desired consistency.

Meal 2: (12:45 PM - LUNCH)

Clean Egg Salad

1 cup steamed broccoli

Ingredients:

• Chopped Hard Boiled Egg Whites - NO YOLKS !!!
• Diced Grilled Chicken Breast
• Chopped Celery
• Walden Farms Honey Dijon
• Tabasco
• Pepper
• Mrs. Dash Lemon Pepper Seasoning
• Mustard
• Splenda 

Meal 3: (3:00 PM)

1 cup Squash Fries

1 rice cake with slices cucumber

1 tbsp red pepper hummus
4.5-5 oz cranberry chicken

Ingredients:

• 1 squash
• kosher salt

Directions:

1. Pre-heat oven to 425 degrees.
2. Peel and de-seed your butternut squash. Once peeled and seeded, slice it in half. Then cut it up into french fry shapes. Place on a cookie sheet sprayed with non-stick spray. Cover lightly with kosher salt. Place tray in your pre-heated oven and bake for 40 minutes or so, flipping halfway through baking process. Fries are done when they are starting to brown on the edges and get crispy.

Meal 4: (6:30 PM - DINNER)

1 serving of Chicken and Pumpkin Gumbo +
4 slices of zucchini
5 slices of cucumber

Ingredients:

• 3 cups canned pumpkin
• 1 cup unsweetened almond breeze
• ½ small white onion, finely chopped
• 3 boneless, skinless chicken breasts, cubed
• 1 cup cooked, peeled, deveined shrimp (thawed if bought frozen)
• 2 cloves garlic, finely chopped
• 2 tsp cayenne pepper (or more, depending on your taste)
• 1 tsp salt (or to taste)
• 2 tbsp black beans
• 2 tbsp fat-free cheddar cheese
• Mazola “simplicity” 0 calorie olive oil based cooking spray

Directions:

1. Brown the cubed chicken in a large pot with a spray of Mazola spray (just to keep it from burning). Once the chicken is cooked through, add the chopped onion and cook until onions are browned. Add garlic and continue to sauté.
2.  In a side dish, mix the pumpkin, almond breeze, cayenne pepper and salt. Mix well and pour into the pot with chicken mix. Simmer at low heat.
3.  Add shrimp and simmer 15 more minutes.

 *Serve with a dollop of Fat Free sour cream or Greek yogurt in the center

Meal 5: (9:00 PM)

Chocolate Almond Delight PS
Ingredients:

• 1.5 scoops chocolate protein powder
• 12 oz. water
• 4-6 ice cubes
• 1 tbsp almond butter
• 1/2 tbsp coconut extract
• honey or stevia to taste
• 1/2 tbsp Walden Farms chocolate syrup

Directions:

1. Mix in blender on medium to high speed until combined. Depending on your blender, you may need to use a food processor first to break up the almonds. 

Sexy Pain Train 

Today’s workout takes only 12 minutes, but trust me – it will be the longest 12 minutes of your life. In a good way of course. Pain is not always bad ;) As I promised yesterday, I am not using any exercise equipment only my Gymboss Interval Timer which I use for all of my workouts. Set your timer for 18 rounds of 10 second and 30 second interval. Your goal is to complete as many reps as you can during each 30 second interval. The 10 seconds is just enough to have a short break and get ready for the next exercise. You will do the following circuit of 6 exercises.

Workout Breakdown:

10 seconds to get ready

1)  30 secondsd of – Sumo High Knees

10 seconds rest

2) 30 secondsd of - Reptile On The Run

10 seconds rest

3)  30 secondsd of - One Leg Squat (Squat down on one leg, switch the legs in the bottom position and stand up on the other leg)

10 seconds rest

4) 30 secondsd of - Push Up and Knee Tuck

10 seconds rest

5) 30 secondsd of - Forward/Backward Jump and Touch Down

10 seconds rest

6) 30 secondsd of - Oblique Burpee

YOU WILL REPEAT THIS CIRCUIT 3 TIMES = 18 rounds = 12 minutes total.

Check out the video for an explanation of each exercise. You can try to compete with me and beat my score for this workout:

1. Sumo High Knees – (Round 1 – 77reps) (Round 2 – 36 reps) (Round 3 – 27 reps)

2. Reptile On The Run – (Round 1 – 22 reps) (Round 2 – 19 reps) (Round 3 – 17 reps)

3. One Leg Squat – (Round 1 – 6 reps) (Round 2 – 6 reps) (Round 3 – 5 reps)

4. Push Up and Knee Tuck – (Round 1 – 12 reps) (Round 2 – 9 reps) (Round 3 – 8 reps)

5. Forward/Backward Jump and Touch Down – (Round 1 – 23 reps) (Round 2 – 23 reps) (Round 3 – 21 reps)

6. Oblique Burpee – (Round 1 – 7 reps) (Round 2 – 7 reps) (Round 3 – 6 reps)

Enjoy your workout and I will be back tomorrow with another one, because this week my challenge is to workout from monday to friday without missing a day.
My scores:

1. Sumo High Knees – (Round 1 – 106 reps  (Round 2 – 99 reps) (Round 3 –  99 reps)

2. Reptile On The Run – (Round 1 – 63 reps) (Round 2 – 54 reps) (Round 3 – 50 reps)

3. One Leg Squat – (Round 1 – 6 reps) (Round 2 – 5 reps) (Round 3 – 5 reps)

4. Push Up and Knee Tuck – (Round 1 – 11  reps) (Round 2 – 12 reps) (Round 3 –  8 reps)

5. Forward/Backward Jump and Touch Down – (Round 1 –  25 reps) (Round 2 –   21 reps) (Round 3 –  18 reps)

6. Oblique Burpee – (Round 1 –  6 reps) (Round 2 –  6 reps) (Round 3 – 6 reps)

Best,

Zuzana.