Take it off workout

Meal 1: (6:30 AM - BREAKFAST)

4 egg white omelet with 

1/4 cup grilled onions

2 tablespoons sweet corn

1/4 cup chopped red bell pepper

2 tbsp blue cheese
1 cup green tea

Post workout: (9:30 AM)
Chocolate pistachio peppermint shake


Ingredients:

• 1 scoop chocolate protein powder 
• 1/2 tsp of peppermint extract

• 1 tbsp pistachio jell O

• 1 cup of water

• 5 ice cubes



Directions:


Place all the ingredients into a blender and blend them on high speed until the shake is smooth.
 

Cheesy applesauce fried strawberry french toast

Ingredients:
    •    1 slice P28 High-Protein Bread
    •    2 tbs low-fat cottage cheese
    •    2 tbs unsweetened applesauce
    •    1/4 cup egg substitute
    •    1/4 tsp cinnamon
    •    1/8 tsp nutmeg
    •    1 tsp brown sugar/Splenda mix
    •    1 large strawberry, sliced
    •    1 tbs sugar-free maple syrup
Directions:
Heat pan over medium. Coat with cooking spray. Mash ricotta cheese and mix with applesauce, egg substitute, cinnamon, nutmeg, and brown sugar. Soak P28 in egg batter and transfer to pan. Bake evenly on both sides til golden brown. Pour the remaining egg mixture on french toast and brown again until cooked through. Serve with sliced strawberry and maple syrup.

Meal 2: (12:30 PM - LUNCH) 

Left overs of Pumpkin Chicken Gumbo
1 cup green beans
1/4 cup spaghetti swuash

Meal 3: (3:00 PM) 

Pumpkin protein parfait

Ingredients:

• 
1/2 cup nonfat Cottage Cheese

• 1/2 cup nonfat Vanilla Yogurt (ie Fiber One)

• 1/4 cup canned Pumpkin

• 1/4 tsp Pumpkin Pie Spice

• 1/2 cup fiber one cereal (ie Healthy Way)



Directions:


Puree cottage cheese along with yogurt, spice, and pumpkin. Alternate layers in cup using cream mixture and granola. Garnish with a few raisins.


**For added protein, add a scoop of low-fat, low-carb protein powder (ie TOPFORM's Vanilla is a GREAT choice!).

Meal 4: (6:30 PM - DINNER)

Pan Fried Salmon or Tilapia with Bell Peppers, Tomatoes and Capers
I cup steamed broccoli
Ingredients:

• 1/2 T olive oil, divided
• 4 oz salmon filet or tilapia
• Sea salt and pepper to taste (or as I always use, Mrs. Dash)
• 1/2 cup large red onion, chopped
• 1/2 cup red bell peppers, chopped
• 1 tomato, chopped
• 1 T capers
• 2 cloves of garlic

Directions:


Place 1 T of the olive oil in a skillet over medium-high heat. Add fish and seasoning and cook until opaque (cooked through) - about 4 to 6 minutes on each side. Fish should be flaky.

While salmon is cooking, in another skillet over medium-high heat, cook the onion and the bell peppers until tender - about 8 minutes. Stir in tomato, capers, and garlic. Serve with fish.

While salmon is cooking, in another skillet over medium-high heat, cook the onion and the bell peppers until tender - about 8 minutes. Stir in tomato, capers, and garlic. Serve with fish.
 
 

Meal 5: (9:00 PM)
Blueberry Cheesecake Protein Shake
Ingredients:

• 
8 oz.  water

• ½ oz blueberry syrup (optional)

• 1 tsp fat-free cheesecake pudding mix 

• 1 scoop vanilla flavored protein powder


Directions:

Thoroughly mix in blender until protein dissolves.

TAKE IT OFF WORKOUT
Instructions:
Watch the video above to see how to do each exercise with the right form. I have also explained how to do an easier variation of each exercise in case that you are just starting with our workouts and don’t have the strength, agility or flexibility to do the exercises the way I do them. Don’t get discouraged and give it a try. Don’t forget that I couldn’t do even one regular push up 3 years ago when we started this blog.
 
Today’s workout is 12 minute long interval training with a lot of skipping and 3 additional exercises. Set your Interval Timer for 18 rounds of two intervals – the first interval is 10 seconds and the second interval is 30 seconds long. You will put all of your energy into each round and go for maximum reps during each 30 second interval. Use the 10 seconds of rest for writing down your reps. The workout looks like this:
 
10 seconds rest
 
High knees (with or without Jump Rope)
 
10 seconds rest
 
Ninja Jump Tuck- 6/6/5
 
10 seconds rest
 
Hight Knees
 
10 seconds rest
 
Sandbag Swing- 22/22/17
 
10 seconds rest
 
Hight kness
 
10 seconds rest
 
V-Lift on the Dip Station- 15/15/12
 
You will go through this circuit 3 times. Enjoy your workout!
 
See you soon,
Zuzana.