Day 114- Rock hard abs workout (byebye love handles)

Meal 1: (7:30 AM - BREAKFAST)
Eggs with black bean salsa (Eat clean diet recipe)
2 pieces of eziekel bread
1 Glutamine
1 Green tea
Ingredients:

• 1/2 small onion
• 1 clove garlic
• 1 tsp chipotle mrs. dash pepper
• 1/4 cup black beans
• 2 slices of red tomato
• 1 tablespoon fresh cilantro
• 2 tablespoons salsa
• Worcestershire sauce
• 1 whole egg
• 4 egg whites
• Cooking spray

Directions:

1. In sauce pan, heat oil over medium heat; cook onion, garlic, mrs.dash seasoning for 3-5 minutes until softened.
2. Stir in beans, tomato, and salsa. Cook for several minutes or until thickened. Stir in cilantro and worcestershire sauce.
3. Meanwhile, whip egg whites and egg together in bowl. Spray large skillet with heat over medium. Pour eggs into hot skillet and cook until done.
4. Spoon salsa onto heated plates. Settle eggs onto of salsa/bean mixture.

Post workout: (10:30 AM)
Banana Bread Protein Shake

Ingredients:

• 1 scoop Vanilla Whey Powder
• 1/2 banana
• 1 cup almond milk
• 1 TBSP flax seed
• 1 tsp honey
• Few drops vanilla extract
• 3-4 cubes ice
• 1 TBSP fat free cottage cheese
• 1/4 cup cooked oatmeal

Meal 3: (1:30 LUNCH)
1/2 grapefruit
Japanese Style "Salad"
Ingredients:

• 1/2 cup steamed broccoli
• 1/4 cup sauteed onions
• 1/4 cup sauteed green bell peppers
• 1/2 cup wild rice
• 6 almonds
• Add liquid smoke flavoring
• Dash of mustard, ground
• Dash of fenugreek, ground

Directions:

1. Sauté vegetables, add seasoning. When vegetables are done then add rice into vegetables and top with almonds and smoke flavoring.

Meal 4: (3:30 PM)
Fig protein bars

Meal 5: (7:00 PM - DINNER)
Turkey meatloaf burger
1 cup lemon dill green beans
Ingredients:



• 1 tsp  mustard
• 1 sp chopped fresh oregano

• 1 sp chopped fresh basil

• 1 tsp ground black pepper

• 1/2 tsp BRAGG organic seasoning

• 1 1/3 lb 99% lean ground turkey breast

• clove minced garlic

• 1/4 cup chopped onion
• sauteed mushrooms
• 1 T walden farms chipotle dressing
• 1 T feta cheese
 

 

Meal 6: (10:00 PM)
1 gluatmine
Pistachio Peppermint Protein Shake
Makes 1 serving


Ingredients:



• 1 scoop vanilla protein powder (low carb, low fat)

• 1/2 tsp of peppermint extract

• 1 cup of low-fat or sugarfree pudding mix

• 1 cup of light soy milk or water

• 5 ice cubes


• 1 T flax seed

Directions:


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

SEXY IN SWEAT

In today’s workout you will be doing 7 rounds of the following exercises for time.
Completed in 15 minutes and 57 seconds
As usual I used my cool Gymboss Interval Timer to keep track of my time for this challenge and my Gymnastic Rings for the hanging knee raises.
1. High Knees to Mountain Climbers (10 reps + 10 reps) x 5 rounds
2. Hanging Knee Raises 5 reps
3. Ninja Jump to Half Burpee 5 reps

Estimated time to complete is 19 minutes

(10 High Knees + 10 Mountain Climbers) x 5

Do 10 high knees as fast as you can and then drop down and do 10 mountain climbers at maximum intensity. Repeat 5 times.

Hanging Knee Raises 5 reps. You can do this exercise by hanging on just about anything. I am using gymnastic rings. It is harder to do this exercise on the rings, because they tent to swing a lot which you are trying to avoid as much as possible. Your hands should be griping the rings about shoulder width apart. Make sure that you are hanging. The rings can be easily adjusted so that you can pull them up higher. Pull your knees up as much as you can as if you were trying to touch your elbows with your knees (that’s my goal for the future). Bring your knees down in a controlled movement to avoid any kind of swinging and momentum. Don’t just drop your legs down.

Start by kneeling on your exercise mat. Jump from the kneeling position into a squat. Put your hands on the floor in front of you and jump with your feet back into a plank. Keep your whole body tight in one line and don’t drop your hips. Jump with your feet forward and again back into the plank. Remember to keep your abs contracted throughout the entire sequence. Repeat five times.