Day 126- Cherry boom boom workout

Meal 1: (7:00 AM - BREAKFAST)  - workout at 7:30

1 slice of ezekiel toast
1 slice laughing cow cheese
1/2 rice cake with chocolate and apricot 
Coconut curry egg scramble
Ingredients:

• 4 large Egg White
• 1 egg
• 20 g Red Tomato
• 2 tsp Diced with Zesty Mild Green Chilies
• 20 g White Onion
• 1 tbsp Unsweetened Almond Milk
• 1/4 tsp Chili Powder
• 1/8 tsp Garam Masala Spice
• 1/8 tsp Ground Coriander Seed
• 1/2 tsp Parsley
• 1/4 tsp Garlic
• 1/4 tsp Curry Seasoning

Directions:

1. Coat saute pan with coconut cooking spray and heat over medium. Slice onions and it and garlic to pan. Cook until tender. Add 1/4 tsp curry seasoning and remaining spices to pan and stir until aromatic.
2. Stir together in a both milk, egg whites, and egg. Add 1/2 tsp coconut extract, fresh chopped parsley, and diced green chilis.
3. Pour egg mixture in pan. Season with sea salt and pepper. Scramble eggs until cooked through.
4. Remove from heat and folk in chopped tomatoes and serve.

Post workout: (9:00 AM) 

1/2 cup egg whites

Butterfinger(ish) Baked Oatmeal

 _ THIS WAS DELICIOUS!



Ingredients:



• 1/2 cup old-fashioned oats

• 1/4 cup egg substitute

• 1/2 water

• 1 tsp vanilla extract
• 1/2 tsp baking powder

• 1 tbsp tsp butterscotch pudding mix
• 1/4 tsp butter extract

• 1 tbs PB2

• 1 tbs Torani sugar-free chocolate or white chocolate syrup

• 1 tsp unsweetened cocoa powder

• sugar sweetener if needed



Directions:

1. 

Combine all ingredients except for cocoa powder in an oven-proof bowl. Stir well. Sprinkle 1 tsp unsweetened cocoa powder on top of oatmeal, and lightly smooth over so that chocolate remains on top. Bake in an oven preheated to 350 for 30 minutes or until top of oatmeal is firm to touch. Drizzle with almond milk before serving.

 

Meal 2: (12:00 AM - LUNCH)

Tomato Basil Soup with turkey
1 cup green beans
Ingredients: 1 serving

• 4 Tablespoons tomato paste 
• 4 oz. turkey breast
• 1 small onion, chopped
• 2 garlic cloves, chopped
• 1/4 red pepper, chopped
• 3 cups chicken broth
• 2 Tablespoons chopped fresh basil
• salt and pepper
• 1/4 cup  fat-free cottage cheese

1. Spray nonstick spray over a medium saucepan. Heat saucepan over medium heat and add onion, garlic and red pepper. Saute until onions are caramelized.  
2. Add tomato paste and mix with the onion,garlic and pepper mixture. Sprinkle salt and pepper and then pour the broth in. Add chopped basil and mix all the ingredients. Simmer until the soup has thickened slightly (about 5 min). Taste and if preferred, add more salt and pepper.
3. ***cook turkey*** 
4. Take off stove top and let cool for about 5 minutes. Put the soup in the blender and add 1/4 cup nonfat Greek yogurt. Blend until yogurt is incorporated into the soup then add in turkey. Reheat and serve!

Meal 3: (3:00 PM)

2 Carrot muffins
Ingredients: Makes 16 muffins

• 1 cup oat flour
• 1/2 cup splenda granular (or sweetner of choice)
• 3 eggs whites
• 1 whole egg
• 1 c greek yogurt (I used Oikos)
• 1/3 c water
• 1 tsp vanilla
• 1 tsp cinnamon
• 1 cup raw grated carrots
• 2 scoops vanilla protein
• 2 4 oz gerber baby food carrots
• 1 tsp baking soda

Directions:
Mix everything together and bake at 350 degrees for 15 minutes or until toothpick comes out clean.

Meal 4: (5:30 PM - DINNER)

4 ounces Jerk Chicken

1/2 cup garlic roasted butternut squash

1/2-1 cup cauliflower mash with 1/4 cup edamame and 1/2 tsp lime juice

Jerk Chicken
Ingredients: 2 servings

• 1 garlic clove, minced

• 1 teaspoon ground thyme
• 
1/4 teaspoon ground cinnamon
• 
1/4 teaspoon cayenne pepper

• 1 teaspoon ground allspice
• 1 teaspoon ground black pepper
• 1 tablespoon lime juice

• 1/4 teaspoon salt

• 1/4 cup greek yogurt

• 8 oz Chicken Breast (bone in or boneless)


1. Prepare spices. Spray some cooking spray unto a pan. Saute garlic for 1 minute until fragrant. Add spices. Stir spices for 30 secs. Take off of heat. Split spice mixture in half into two bowls.
2. In smaller bowl combine spice mixture with 1/2 Tablespoon lime juice and 1/4 cup yogurt. In a larger bowl combine spice mixture with 1/2 Tablespoon lime juice and 1/4 teaspoon salt (this will be your spice rub).


3. Prepare chicken. Take off skin. If bone in, split breasts in half cutting through the bones. Score chicken pieces with two 1/8” cuts on one side per piece. Place chicken into large bowl Work spice rub into chicken. Set aside for 30 minutes at room temperature. After 30 minutes, pour yogurt over chicken and toss.
4. Heat oven to 325 degrees. Line baking sheet with foil and place wire rack on top. Place chicken score side down on wire rack and bake for about 22 minutes. Breast meat should register 125 degrees. Pull out chicken and turn on broiler. Turn chicken score side up and cook chicken an additional 8-15 minutes depending on broiler. Breast meat will register 165.
5. Let chicken rest 10 minutes before serving.
  


Meal 4: (8:30 PM)

Healthy chocolate peanut butter banana shake
Ingredients:
1 tablespoon pb2
1 cup water
1 cup ice
1/2 tablespoon cocoa powder
1 tablespoon splenda
1 tablespoon banana creme pudding mix
3 almonds and 1 tbsp soy nuts

Cherry boom boom workout

(bulking phase, did not do skipping)
Instructions:
This workout is 24 minutes long interval training so you will need your interval timer, and I was also using my Sandbag for the squats & kick up, pull up bar for the Sing Leg Raises, and for the triceps knee raises I was using my Dip Station. If you don’t have this equipment, then try to be creative with your exercises so that you can hit the same muscle groups with just your own body weight. Example: Squats & kick ups can be done with your own body weight, Single leg raises can be done on your exercise mat, and triceps dips & knee raises can be done on a chair (with a slight modification to that exercise). Beginners will find the easier modification of each exercise in the video.
Set your timer for 10 second and 50 second intervals times 24 rounds. The 10 seconds is your rest interval which you can use to write your reps down. Try to do as many reps as you can for each exercise during the 50 second intervals. Make sure to push hard to get the most out of this workout.


Skipping:
When you complete the workout, take your skipping rope and do another 20 minutes of free style skipping. It’s good to change up the style of skipping for each interval. Set your timer for 20 rounds of 10 second and 50 second intervals. Play some music so that you won’t get bored and keep a nice moderate pace ;) I know, but trust me, you will like the results.


My scores:
1. Mountain Climber Sprints  - 124 reps   89 reps   78 reps   70 reps
2. Single Leg Raises (core splits & knee raises) - 17 reps     16 reps     13 reps    14 reps
3. Mountain Climber Sprints  - 100 reps    90 reps    87 reps   83 reps
4. Sandbag squat and kick up  -   16 reps     16 reps      16 reps       15 reps
5. Mountain Climbers  -  90 reps   80 reps    79 reps   80 reps
6. Triceps Knee Raises  -   13 reps   12 reps     11 reps    12 reps

Repeat 4 times