Day 108- Sucker for sweat workout

Meal 1: (7:00 AM - BREAKFAST)
5 egg omelet with sauteed mushrooms, 1/4 cup Moroccan lentils (left overs) , spinach, and onion
1/2 grapefruit
1 Green tea
1 Glutamine

Post workout: (9:30 AM)
1 Glutamine
2 T egg whites
16 oz water
1/2 scoop protein powder
Chocolate almond butter with mixed jelly oatmeal
Ingredients:

• 1 T flax seed
• 1/2 cup Quaker oat flakes
• 1 T almond butter
• 2 strawberries
• 1 pitted cherry
• 4 blackberries
• 1 T grape sugar-free jelly
• 1/2 T chocolate Walden farms syrup
• 1/4 cup fiber one
• 1/2 teaspoon cinnamon
• 1/4 cup almond milk
• 1/4 cup water

Directions:
Cook oats accordingly.
Add milk and water, boil till water is evaporated.
Take off heat and mix grape jelly and cinnamon.
Slice strawberries and place around the oatmeal then add peanut butter, flax seed, and chocolate syrup.

Meal 2: (12:30 PM - LUNCH)
4 grilled chicken with chipotle Mrs.dash seasoning
1/2 cup broccoli
1/2 cup quinoa medley (left overs)

Meal 3: (3:30 PM)
Jamie Eason Cinnamon Swirl Bread
1/2 grapefruit
1 cup green beans with chili powder and dijon mustard

1 cup blueberry herbal tea

16 oz water

Meal 4: (6:00 PM - DINNER)
***prepare berry nutty ice-cream before and freeze***
12 minute dinner
1 side of chipotle dressing
Ingredients:
4 oz. Moroccan chicken left overs
1/2 chopped sauteed mushrooms
1/2 cup sauteed red and yellow bell pepper
8 fresh steamed asparagus spears

Directions:
Sauté mushrooms and bell peppers and serve with chicken and asparagus

DIPPING SAUCE:
    •    1 to 2 tsp adobo sauce
    •    1/3 cup light sour cream or yogurt
    •    2 tbsp almond milk
    •    1/2 clove garlic, minced

Meal 5: (9:00 PM)
Berry nutty ice cream



Sucker for Sweat Workout
Today you will be doing 6 different exercises and each of them will take you only 3 minutes. There are 2 intervals:  10 seconds of rest and 20 seconds of maximum effort. This means that you will try your best to do as many reps as you can during the 20 second exercise intervals. You can set your timer for 6 rounds and take a short break after each exercise and reset again for the next one – just press start on the gymboss again. If you want to make it super intense and super fast, then set your timer for 36 rounds and do all of the exercises back to back. This way you will have only the 10 seconds of rest in between your efforts. I am using my cool Gymboss Interval Timer as always.

Snowboarder. Your back is straight, thighs parallel to the ground, push your hips out and reach your arm towards the front foot. Shift your weight slightly towards the back leg.

Push off of the back heel, jump up and switch the position of your legs.

My score:

19 – 15 – 14 – 16 – 13 – 14

Hanging Knee Raises. From your pull up bar, rings or a wall – Hang with your arms and legs fully extended. Contract your core muscles and bring your knees up as far as you can towards your chest. Control the movement all the way down and avoid momentum and swinging. Tip: If you don’t have anything to hang from, you can do this exercise laying on your exercise mat.

My score:

12 – 12 – 12 – 11 – 11 –10

One Leg Elevated Lunges. Stand in front of a chair and put the top of your foot behind you on the chair. Try to do as many lunges as you can during the 20 second interval. Switch legs after each interval.

My Score:

12 – 11 – 12 – 12 – 12 – 11

Skipping. Do as many jumps as possible. Remember to keep your core tight, chest up, shoulders back and down. Always land on the balls of your feet and bend your knees slightly.

My score:

58 – 58 – 53 – 48 – 49 –63

Elevated Push Ups. Get your feet up on a chair or raised platform. Keep your body tight and in a straight line. Don’t drop your hips or bend your back.

Bring your chest down towards the ground bending your elbows. Your body moves down as a unit. Power up as you exhale.

My score:

12 – 11 – 10 – 8 – 5 – 5

Side Plank Lift. Get into the side plank position and cross your legs for balance and support. Put the upper arm behind your head pointing the elbow towards the sky. Make sure that your body is in a straight line. Bring your hips down until your hip touches the mat. Immediately bring it back up to the starting position. After 3 intervals switch sides.

My score:

10 – 10 – 10 – 10 – 11 –10