Day 92- Hot quickie workout

Meal 1: (7:00 AM - BREAKFAST) 
5 egg white omelet w/veggies (mushrooms, yellow and red peppers, red onion) with whole wheat wrap

Post workout: (9:15 AM)  
Apple pie in the sky smoothie 
1 tsp Flax seed oil
Ingredients:
    •    1 scoop vanilla whey protein
    •    1 cup raw apple, chopped
    •    2 tsp almonds
    •    1 tsp vanilla extract
    •    1/2 tsp cinnamon
    •    1/4 tsp nutmeg
    •    1/2 cup cold water
    •    5 large ice cubes
Directions:
    •    Place all ingredients in a blender and blend on high for 1-1 ½ minutes or until smooth. Serve immediately.
 
Meal 2: (12:15 PM - LUNCH) 

4 oz. Garlic butter roasted chicken 

1 cup steamed broccoli
1/2 cup cinnamon oatmeal


Snack: (3:30)
1 rice cake
1 tbsp hummus
4 slices of cucumber

Meal 3: (4:00 PM)
Berry-nutty ice cream
1 cup green beans

Ingredients:

1.5 scoops Vanilla Protein Powder
1/4 pkg Sugar Free Vanilla pudding mix
1 TB ground flaxseed
1/4 cup Unsweetened Almond Milk
1/4 cup water
10 almonds, crushed
1/2 cup Raspberries
1/2 cup Strawberries, sliced

How to Prepare

Mix protein powder, pudding mix, flaxseed, almond milk and water in a bowl until smooth.
Add almonds and berries and stir well (I prefer to stir extra hard to crush the berries into the mixture).
Put in the freezer for about 20-30 minutes until it’s ice cold and somewhat frozen (the longer that you leave it in the freezer, the harder it will get – adjust according to your preference).
Enjoy…and then enjoy some more.

Meal 4: (6:30 PM - DINNER)
Sizzlin' southwestern steak stir-fry * changed some of the ingredients
*Did not use sour cream, transferred beef into turkey, used 1/4 cup black beans

“Sizzzlin’ SOUTHWESTERN STEAK STIR-FRY”
Ingredients:

4oz . lean turkey
1/4 cup each: red and green pepper, sliced
 1/2 cup onion, sliced

1 cups broccoli

1 tsp. garlic, crushed


Spices: 1/4 tsp each: cumin, sea salt, paprika, chili powder

1/4 cup canned black beans, rinsed, drained

2/3 cup tomatoes, chopped

2 tbsp cup salsa, mild or hot depending upon preference

1 packet sweetener (i.e. Splenda or stevia)
 
How to Prepare

1.Spray large skillet or wok with cooking spray. Add peppers, onions, broccoli, garlic and spices. Sauté on medium heat for approximately 6-8 minutes.

2. Add lean beef and cook for additional 6-8 minutes, or until mixture starts to brown and meat is cooked to your liking. 

3. Gently stir in black beans, tomatoes, salsa, sour cream and sweetener. Cook for an additional 2-4 minutes, stirring occasionally.
Portion half of the stir-fry mixture onto a plate (if solo, store the other half for tomorrow/later or share with someone special!). 

If you are extra hungry or are eating this meal post-workout, feel free to serve over brown rice – but note that the below nutritionals do not include rice! For your FYI, a half-cup serving of cooked brown rice would add an additional 110 calories, 2.5g protein, 23g carbs, 2g fiber, 1g fat. Eat up while it’s hot, er sizzzlin!!


Meal 5: (9:00 PM)
5 egg whites with chopped zucchini and onion




Hotel Quickie Workout Breakdown:
12 minutes of Interval Strength Training
You will need to set your Gymboss Interval Timer for 24 rounds and two intervals as you can see it in the picture. The first interval of 10 seconds is your rest interval which gives you enough time to write down your reps and get into position for the next exercise. Your goal is to complete as many reps as you can during the 20 second interval. You can try to beat me at this workout. I kept track of my reps and I posted my score at bottom of this page.I am using a 35 pound Ultimate Sandbag in this workout for an extra kick, but you can adjust the weight according to your own strength. If you are a complete beginner you can also use just your own bodyweight.
You will go through the circuit of the following exercises (in the exact order) twice.

10 seconds rest
1. Squats With Sandbag on your Left Shoulder-13 reps, 10 reps
10 seconds rest
2. Dive Bombers- 7 reps, 4 reps
10 seconds rest
3. Squats with Sandbag on your Right Shoulder- 11 reps, 11 reps
10 seconds rest
4. Diagonal Knee Tuck Push Up- 6 reps, 6 reps
10 seconds rest
5. Squats with Sandbag on your Left Shoulder- 10 reps, 11 reps
10 seconds rest
6. Tricep Leg Lifts- 13 reps, 11 reps
10 seconds rest
7. Squats with Sandbag on your Right Shoulder- 10 reps, 10 reps
10 seconds rest
8. Santana Push Up- 5reps, 5 reps
10 seconds rest
9. Squats with Sandbag on your Left Shoulder- 11 reps, 10 reps
10 seconds rest
10. Monkey Push Up- 5 reps, 5 reps
10 seconds rest
11. Squats with Sandbag on your Right Shoulder- 10 reps, 10 reps
10 seconds rest
12. Sumo Push Up- 6 reps, 5 reps