Day 131- Wow booty workout

Meal 1: (6:30 AM - BREAKFAST) 

Sauteed veggies on Ezekiel bread

Ingredients:

• 1 slice of ezekiel toast
• 1/4 cup chopped onions
• 1/4 cup chopped red and green bell pepper
• 1 cup spinach
• 1 cup liquid egg whites
• 1 laughing cow cheese

Post workout: (9:00 AM)

Low Carb Waffles with Rhubarb Capote

Ingredients:

• 1 TB vanilla protein powder
• 3 TB coconut flour, sifted if you have the patience
• 1/2 tsp baking powder
• small pinch of baking soda
• small pinch of salt
• 1 egg, plus 3 whites (divided)
• sweetener to taste (I used 1 tsp NuNaturals baking blend, just for fun)
• 1/2 tsp vanilla extract
• 2 TB of rhubarb compote (“recipe” below)

Optional: 1/2 tsp orange zest
Optional: 1/2 c. silken tofu if you want the thicker, softer version (like a squishy hug from mama)

Directions:

Mix dry ingredients separately.
Mix the single whole egg separately. Whip 3 whites with super clean beaters until they’ve reached medium peaks. (OR simply mix all wet ingredients together and add dry ingredients to wet if you want to skip the step of whipping egg whites.)

 Fold all ingredients together. The whites will deflate quite a bit but don’t worry, they’ll still give some lift to your waffles.

Makes 3-4 waffles smother with nut butter or sugar free syrup

Rubarb Compote

Simmer 2 stalks of sliced rhubarb in just enough water to cover. Add a few tablespoons of sweetener (I used powdered erythritol), 1-2 TB lemon juice and cook down, about 15 minutes until rhubarb is soft.

Meal 2: (11:00 AM - LUNCH) 

Grilled or Broiled Pork Tenderloin with Mustard Curry

4 ounce sweet potato

1 cup steamed broccoli

Ingredients for pork rub:

• 2 tablespoons Dijon mustard
• 2 tablespoons curry powder, garam masala, or other spice mixture
• Salt and freshly ground black pepper
• 1 1/4 pounds pork tenderloin in 1 piece

Directions:

1. Heat a charcoal or gas grill or the broiler until quite hot and put the rack 2 to 4 inches from the heat source.
2. Blend the mustard, curry, and some salt and pepper in a small bowl, then rub this mixture all over the meat. 
3. Grill or broil, turning to brown all sides well (if it starts to burn, move the rack farther from the fire), until almost cooked through but still slightly pink in the very center, 10 to 15 minutes (the internal temperature at the center should be no higher than 145-150°F). Let the meat sit for 10 minutes before cutting it into 1/2-inch-thick slices.

Meal 3: (2:00 PM) 

Turkey with black beans and lettuce, over nacho sauce

-4 oz ground turkey

-2 tablespoons black beans

-2 tablespoons nacho sauce

-1 cup lettuce/cabbage 

Nacho sauce:

• 1/4 cup raw cashews
• 1 cup unsweetened non-dairy milk (cashew, soy, or hemp)
• 2 tablespoons grapeseed oil or olive oil
• 2 ounces roasted red bell peppers
• 2 tablespoons arrowroot powder
• 2 tablespoons nutritional yeast flakes
• 2 to 3 teaspoons fresh lemon juice
• 3/4 teaspoon Herbamare or sea salt

Optional Toppings:

sliced black olives

salsa

black beans

chopped cabbage

cilantro

Meal 4: (4:00 PM - DINNER)

30 minutes meaty veggie pizza- makes 6 slices

1 cup green beans

Crust:

1. 1 package (454g) of lean ground turkey
2. 1 tsp garlic powder
3. 1 tsp dried oregano
4. 1 tsp dried basil

Preheat oven to 375 degrees F.  Mix together the crust ingredients in a bowl.  Press onto a cookie sheet sprayed with cooking spray.  You want the turkey mixture to cover the entire bottom of the cookie sheet.  Bake for 15 minutes.  Remove from oven.  You will notice it will have a slimey layer on top.  I scraped that off with a spoon.

Toppings:This is what I used, but you could use whatever you have on hand

• 1 cup sliced mushroom
• 1 cup onion, thinly sliced
• 1/2 cup chopped red bell pepper
• 1 can of artichoke hearts, drained & roughly chopped
• 1/2 cup sliced zucchini
• 1/3 cup pineapple tidbits or crushed canned pineapple, drained well
• 2 Tbsp reduced fat grated parmesan cheese
• 1/2 cup jarred pasta sauce or tomato sauce
• 1-2 Tbsp tomato paste

While the turkey base is in the oven, saute the onion, mushroom, red pepper, zucchini, artichoke in a medium sized pan sprayed with cooking spray.  If it gets too dry, add some water (1/4 cup at a time).  It will help caramelize the onions. 

I also added 1 Tbsp balsamic vinegar (optional).  When the turkey "crust" is done, as I mentioned above, scrape off the slime looking layer with a spoon.

Now, its time to add the sauce and toppings.  I just used about 1/2 cup plain tomato sauce and mixed in 1 Tbsp tomato paste to thicken it up a bit.  If your using store bough jarred sauce, you probably don't need to season further, if not, add some dried oregano and basil (1/2 tsp each).

Spread sauce on turkey "crust" and spread almost all the way to the edge.  Add the veggies.  Next, top with the pineapple, and lastly, sprinkle on the parmesan cheese.
Return the "pizza" to the oven and bake for another 10 minutes.
Cut into 6 huge pieces!

Meal 4: (9:30 PM)

Nutty- Strawberry chocolate protein shake

Ingredients:

• 1/2 cup fat-free cottage cheese
• 1/2 cup unsweetened vanilla almond milk
• 4 ice cubes
• 2 tablespoons sugar-free strawberry jelly
• 1 tablespoon walden farms strawberry syrup
• 1 tsp cocoa powder
• 1 tablespoon soy nuts
• 1 tablespoon flax seed
• 1 scoop chocolate protein powder

wow booty workout

PART 14 minutes of interval training

• HIGH KNEES10 seconds of max effort
• DROP DOWN ON YOUR BELLYrest for 5 seconds
• PART 230 sets of
• SANDBAG FULL BODY EXERCISEtime challenge- completed in 7 minutes and 13 seconds
• PART 3same as Part 1

Instructions:

You will need your Interval Timer and your Sandbag. This workout is made up of 3 parts. The first and the last part is the same and you have to set your timer for 16 rounds and two intervals. The first interval is 5 seconds (rest) and the second interval is 10 seconds (your max effort). You will push hard for the high knees and then you will get down onto your exercise mat and rest for 5 seconds before your power up and continue. The second part of this workout is Full Body Exercise with Sandbag and your goal is to complete 30 set as fast as you can.

Check out the video tutorial below to see how to do each exercise properly and also the easier variations for beginners.