Day 94- Hot to trot workout

Meal 1: (7:30 AM - BREAKFAST)
Mexican omelet -1 cup liquid egg whites( 2TB black beans, 1TB corn, 1TB rice, 1/2 shredded carrot, chopped bell pepper with 2TB blue cheese)
1/2 grapefruit

Post workout: (10:15 AM)
Pumpkin protein pancakes - Fat to Fit
Ingredients:
1/2 scoop Vanilla Protein Powder
½ Cup Oats
3 Egg Whites
1/3 Cup Pumpkin
2 tablespoons Ground Flaxseed
Stevia to taste
Pumpkin Pie spice to taste
Instructions:
Blend all together and cook on the stove like a pancake! A delicious fall treat!


Meal 2: (2:00 PM - LUNCH)
2 Magic muffins
1 cup green beans
1 rice cake 1T hummus 1/2 cucumber

Meal 3: (3:00 PM)
4oz. Cinnamon and Splenda grilled chicken - Fat to Fit
1 cup broccoli

Cinnamon & Splenda Grilled
Instructions:

1. Grill Chicken PLAIN

2. Cut into bite sized pieces

3. Spray with "I can't believe it's not butter" spray

4. Sprinkle w cinnamon and splenda

Meal 4: (6:00 PM - DINNER)
Turkey chili with black beans
1 cup spaghetti squash
1/4 cup chopped steamed spinach and zucchini - add to spaghetti squash

Meal 5: (8:00 PM)
Peanut Brittle Protein Shake

Ingredients:

1scoops vanilla protein powder
4-6 ice cubes

1 tbsp sugar-free instant butterscotch pudding mix, dry

1 tbsp peanut butter
4 oz almond milk
4 oz non fat cottage cheese





Hot to Trot Workout
This workout is made up of 2 parts. The first part of the workout is interval training and will target your core muscles. You will be going through 4 different exercises for the total of 4 minutes.  Set your interval timer for 6 rounds and two intervals. The first interval is 10 seconds and the second interval is 30 seconds long. You will repeat the following sequence twice:
1. Elbow Plank (10 second interval)
2. Reptile (30 second interval – complete maximum reps)
3. Elbow Plank (10 second interval)
4. Mountain Climber (30 second interval – complete maximum reps)
5. Elbow Plank (10 second interval)
6. Knee Tucks (30 second interval – complete maximum reps)


The second part of this workout is a time challenge that is going to really boost your metabolism and your goal is to complete these two exercises as fast as you can.


Round 1: 4 minutes and 12 seconds
Round 2: 4 minutes and 46 seconds

1. Monkey Push Up and Jump – 25 reps
2. Squat and Twist Jump – 25 reps
Repeat both parts of the workout one more time. I completed the time challenge in 4 minutes and 13 seconds in the first round. My time in the second round was 4 minutes and 46 seconds. This means that the entire workout took me 17 minutes and believe me – it was brutal! Check out the pictures of the exercises below and enjoy your workout.