Day 93- Hot viral sweat workout

Meal 1: (7:00 AM - BREAKFAST)

Baked veggie quiche 

1. Here are the ingredients that you will need for this recipe:

3 handfuls of fresh spinach, 2 tomatoes, 1 medium size leek, 2 cloves of garlic, 6  eggs, about 2 cups of broccoli, olive oil, and salt & pepper.

2. Wash the spinach properly (I use my salad spinner) chop the other veggies in small pieces and peel off the garlic cloves.

3. Crack the eggs. Use 5 egg whites and 1 whole egg.

4. Mix the yolk in with the egg whites with a fork.

5. Saute the veggies on 2 table spoons of olive oil on a medium heat.

6. When the broccoli is soft, you can add the garlic. I used my garlic press.

7. Add the veggies into a casserole dish or a nonstick cookie sheet (that’s what I used)

8. Pour the eggs over the veggies. Add a pinch of salt & pepper over the top. I decided to add some oregano for flavour as well.

9. Place the casserole dish or the cookie sheet into a preheated oven. Bake at 175° C until the top gets slightly brown (15 – 20 minutes).

10. When it’s ready, let it cool down for a few minutes. This amount was just enough for Freddy and I.

Post workout: (10:15 AM)

PB&J oatmeal

PB&J OATMEAL

Eating clean? It’s essential to achieving and maintaining the physique that you work so hard for, but it can get really boring! Well, with a little creativity, I can spice up your day and send your taste buds into a tail spin without ruining your waist line!

Introducing to you: “Alli’s Slim Pickins!” Delicious recipes to spice things up in your life, well – at least in the kitchen! Each recipe provides detailed ingredients, nutritional information, and step-by-step instructions on how to prepare each delicious meal! With these meals you’re out of excuses to ditch your diet in search of tasty delicacies.

Let’s get started! What better way to begin then with a very simple recipe to start your day… (great for post workout as well)

INGREDIENTS:

1/3 cup dry oats

1/4 cup fresh blueberries

3/4 cup unsweetened vanilla almond milk (can use water* if desired)

1 scoop Vanilla protein powder w/ approx. 20g protein/3g carbs/3g fat per scoop

1TB Sugar Free jam (Grape or Strawberry)

1TB almond butter

1 packet sweetener (Splenda or Stevia) adjust to taste

How To Prepare:

1. Put oats, blueberries, and almond milk (or water) in a microwave safe bowl. 

2. Cook for approximately 1 minute (or until oatmeal starts to bubble).

3. Remove from microwave and add jam, protein powder, peanut butter and sweetener to oatmeal.

4. Stir with a spoon until well blended. YUM!

Meal 2: (12:00 PM - LUNCH)

Fried (not really) chicken and sweet potato fries
1 cup steamed broccoli

“FRIED” CHICKEN AND SWEET POTATO FRIES

INGREDIENTS:

"FRIED" CHICKEN
6 oz chicken breast tenders (raw)
1 egg white
1T water
1 tsp coconut oil, melted
1/3 c Fiber One cereal
Pinch of black pepper, paprika, salt (optional) to taste

SWEET POTATO FRIES
4 oz yam – sliced lengthwise into ¼” thick strips
1 tsp olive oil
1T water
Pinch of salt and/or cinnamon (optional) to taste

HOW TO PREPARE:

FRIED CHICKEN
1. Blend fiber cereal & spices in food processor.
2. Pour blended mixture into Ziploc bag – set aside.
3. Whisk egg whites, oil, and water.
4. Dip chicken in egg mixture and then place into the bag.
5. Seal bag and shake to coat evenly.
6. Place chicken on baking sheet coated with cooking spray and set aside.*

SWEET POTATO FRIES
1. Put yams, oil and water in Ziploc bag and shake to coat evenly.
2. Arrange flat on baking sheet next to chicken.*

*Bake chicken and fries in oven at 375 for 25-30 min (or until deep golden brown) – turning 1x halfway during cooking.
Enjoy…or else!

Meal 3: (3:00 PM)

Two Magic muffins- fat and fit

1 cup green beans 

INGREDIENTS:
4 Scoops Vanilla Protein Powder
2 Quart Mix "Peach Iced Tea" Crystal Lite
1/2 tsp salt
1 tsp baking soda
1/3 c Stevia
1 Tbsp Pumpkin Spice
2 c Egg White Product
1 c Unsweetened Almond Breeze

DIRECTIONS:
Mix dry ingredients in a large bowl before mixing in wet ingredients. Use an electric mixer to blend wet and dry ingredients.
Spoon into muffin cups and bake on CONVECTION setting for 10 - 15 minutes at 350 degrees.

Meal 4: (6:00 PM - DINNER)

Egg white salad

1 cup steamed broccolI

INGREDIENTS:
Chopped Hard Boiled Egg Whites - NO YOLKS !!!
Diced Grilled Chicken Breast
Chopped Celery
Chopped leek Honey Dijon
Tabasco
Pepper
Fresh lemon and zest
Mustard
Splenda 

Meal 5: (8:00 PM)

Vanilla pumpkin protein shake with broken up magic muffin

Fish oil

INGREDIENTS:

1/2 cup of your favorite type of milk (i use unsweetened almond vanilla breeze)
1/2 cup no fat cottage cheese

1 serving of vanilla protein powder

1/2 cup pure pumpkin

1/2 TB cinnamon

splash of vanilla extract

optional: sweetener of choice (agave, stevia, honey, etc)

DIRECTIONS:

throw all ingredients into your blender.

blend well.

serve!

this will make two BIG glassfuls, but you don’t have to share ;)

Hot Viral Sweat Workout

Here is the workout breakdown:

This workout takes 16 minutes and it is an interval strength training. Set yourGymboss Interval Timer for 24 rounds and two intervals. The first interval will be 10 seconds and the second interval 30 seconds long. Your goal is to complete as many reps as you can for each exercise. Don’t forget to write down your reps during the 10 second intervals. There are 4 bodyweight exercises in this workout and you will go through them 6 times.

1. Legs elevated Sumo Push Up- 8/7/7/7/6/7

2. Ninja Jump Tuck- 7/5/6/6/5/6

3. Prisoner Get Up- 5.5/5/6/5/5/5

4. Pike Side Jump- 60/48/51/50/50/60

1. Legs Elevated Sumo Push Up

Place your hands wide apart, keep your core tight, and don’t drop your hips.

Get your chest as close to the ground as you can. Your body moves as a unit.

Lift your hand to the level of your shoulder and turn your body slightly sideways.

Beginners

Do the push up from your knees.

Bring your chest as close to the ground as you can, but don’t get discouraged if you can bend your elbows only slightly. You will get stronger as you exercise with us regularly.

Lift your hand up to the level of your shoulder turning your upper body slightly sideways.

2. Ninja Jump Tuck

Get on your knees and brace your abs. The power will go from the hips and the top of your thighs.

Power up and land into a half squat.

Jump up really high and bring your knees as close to your chest as possible.

Beginners

Kneel down but keep one foot on the ground. This way you can jump into the half squat pushing off of that foot.

Keep your abs tight and chest up. If jump tuck is too challenging for you, try just a jump up.

Prisoner Get Up

Place your hands gently behind your head and brace your abs.

Sit up and put one foot down on the ground so that you can stand up.

Beginners

Keep your hands on the ground next to your body.

Help yourself up with your hands.

From the half kneeling position stand up keeping your abs tight, chest up and shoulders down away from your ears.

Side Pike Jumps

Place your hands on the exercise mat and get into the pike position with your hips up and back straight. Start with your feet at one side of your mat.

Squeeze your abs and jump with your feet to the other side of your exercise mat.

Land softly on the balls of your feet.

Beginners

If pike jump is too challenging you can try pike step over.