Judy-Fit's Fitness in Progress: Day 113- Fat destroyer workout

Meal 1: (7:00 AM - BREAKFAST)
1 Green tea
1 Glutamine

Lemon poppy seed baked oatmeal
5 egg whites with 1 cup spinach
Ingredient:  
1/2 cup old-fashioned oats 
1/4 tsp baking powder 
1 cup water 
3 tbs unsweetened organic apple sauce
1 tsp poppy seeds
1/2-1 tsp freshly grated lemon zest sugar substitute to taste 
dash cinnamon  

Directions:  
Preheat oven to 350. Combine the above in an oven-proof bowl. Bake in a 350 oven for 30 minutes.

Mid-morning snack: (10:00 AM) *dentist appt*
4 Fig protein bars

2 hard boiled egg whites

Post workout meal: (12:30 PM)
Strawberry Cheesecake Protein Shake
1 Gluatmine
1 T flax seed

Ingredients:

• 2/3 cup. almond milk

• 2/3 cup fat-free cottage cheese

• 4 frozen strawberries

• 1 tsp fat-free cheesecake pudding mix

• 1 scoop vanilla protein powder

Directions:

• Thoroughly mix in blender until powder dissolves.

• *Blend with ice if desired

Meal 3: (4:00 PM)
4 oz. Garlic lemon rosemary chicken

1/2 cup Coconut cardamon sweet potatoes

1 cup Green beans

Coconut cardamon sweet potatoes:

Ingredients:

• 5 medium sweet potatoes (3 1/2 to 4 lbs), peeled and cut into 3/4-inch pieces

• 3/4 cup light coconut milk

• 2 tsp cardamom, ground

• 1 tsp pure vanilla extract

• 1/2 tsp sea salt

• 1/8 tsp fresh ground black pepper

• 1/8 tsp cayenne pepper

• 1/3 cup unsalted pecan halves, chopped

Directions:

1. Preheat oven to 325°F. Bring a large pot of water to a boil over high heat. Add sweet potatoes, return to boiling and cook until soft, about 10 minutes. Drain and transfer potatoes to the bowl of a stand mixer (or use a large bowl and a hand-held electric mixer).

2. Add coconut milk, cardamom, vanilla, salt, black pepper and cayenne to potatoes. Mix on medium speed until smooth, scraping down sides of bowl once or twice. Transfer to a 9 x 9-inch baking dish. Sprinkle pecans evenly over sweet potato mixture.

3. Bake 45 to 50 minutes, or until edges are slightly browned. Cool on a rack for 10 minutes and serve.

Meal 4: (6:00 PM - DINNER)
Chicken taco with Ezekiel tortilla
1 cup baked lemon dill green beans
Ingredients:
    •    1/2 chopped medium tomato, seeded and diced
    •    1/2 cup fresh canned corn, drained
    •    2 Tbsp. chopped fresh cilantro 1 Tbsp. lime juice
    •    1⁄2 tsp. salt
    •    4 ounces grilled chicken
    •    Chopped red onion
    •    1 teaspoon fat free yogurt

Chicken:
    •    1 teaspoon Chile powder
    •    1 teaspoon salt
    •    1/2 teaspoon ground cumin
    •    1/2 teaspoon garlic powder
    •    1/2 teaspoon onion powder

Directions:
1. In a resealable bag, combine Chile powder, salt, cumin, garlic powder, onion powder, cornstarch, and water. Add chicken, bell peppers, and onion; gently knead to coat. Refrigerate for 15 minutes

Meal 5: (8:30 PM)
1 Glutamine
Protein Pancakes
Ingredients:
-1.5 scoops vanilla Sun Warrior protein (if you aren’t a Sun Warrior, use 1.5 servings of your favorite vanilla protein)
-1 egg white
-1/4 C almond milk
-8 teaspoons oat flour
-3/4 t baking powder
-1/2 t cinnamon
-pinch nutmeg
-pinch sea salt
-1/2 t vanilla
-Stevia (optional) to taste
- Blueberry and strawberry walden farms syrup
Directions:
Heat a skillet to medium heat.

While the pan is heating up, in a small bowl, combine the protein powder, baking mix, baking powder, cinnamon, nutmeg, Stevia, sea salt and whisk to remove any lumps.

Whisk in the egg white, almond milk and vanilla.

Cook the pancake(s) for 2-3 minutes on each side, until golden brown.

Fat destroyer
This workout is a 20 minute long interval training and you will need your interval timer, dip station, sandbag, exercise mat, and exercise log where you will write down your reps for each exercise. Set your timer for 20 rounds of 2 intervals. The first interval is 10 seconds and the second interval is 50 seconds. You will be doing a circuit of the 4 exercises listed in the workout breakdown above in that exact order. Your goal is to complete as many reps as possible during each of the 50 second intervals. Write down your score and then post it below in the comments so we can all compare :)