Day 132- Sexy beast workout (beating personal best) ...not afriad workout

Meal 1: (6:00 AM - BREAKFAST) 
An Easy Clean Omelet Idea- here
Ingredients:

• 1 c egg white liquid

• 1 laughing cow cheese
• Little bit cheddar cheese
• 1 and 1/4 cup egg whites
• chopped red onions
• red bell pepper, tomato, and green bell pepper mix
• Tofurky hickory smoked, 2 slices

Directions:

1. Spray skillet with pam, cook omelet on medium heat.

2. Plate the omelet and put a low fat cheese slice on the omelet. 
3. Fold over so it melts. 
4. In the meantime, heat some low sodium deli meat slices in the already warm skillet.
Open omelet and place deli meat slices. Fold closed again and top with laughing cow cheese.

Post workout: (8:00 AM) 

Blueberry protein pancakes

Ingredients
1/2 cup old-fashioned oats
1/4 tsp baking soda
1/2 tsp vanilla extract
1/4 cup blueberries, frozen
2 egg whites
2 TBS Da Vinci sugar-free French Vanilla syrup
1 Stevia packet
4-5 Capella Graham Cracker Drops

Directions
Mix all of your ingredients together, except for your cream cheese and graham cracker Capella drops. Once your pancake mixture is blended together, set aside.

Mix your fat-free cream cheese and Capella drops together till blended and cream cheese is smooth and creamy. Drop cream cheese into pancake mixture and swirl around. I just used a fork and mixed it in till I was satisfied with the cream cheese consistency.

Lightly spray skillet with Pam olive oil spray. Take 1/4 measuring cup scoop pancake mixture onto skillet. This recipe makes 2 pancakes. Cook on skillet at 250 degrees for 10 minutes. Then flip and cook the other side for another 10 minutes. Remove from heat and enjoy!

Stephanie's Tip
Once again, I've perfected a pancake that I really don't even need to serve with a topping. I just eat these like their cookies.

Meal 2: (11:00 AM - LUNCH)

Creamy chicken and greens with roasted poblano 

1 oat flax pita wrap
1/2 cup green beans and zucchini

Ingredients:

• 2 fresh poblano chiles
• 2 medium (about 1 1/4 pounds) boneless, skinless chicken breast halves
• Salt
• 1/2 medium white onion, sliced 1/4-inch thick
• 3 garlic cloves, peeled and finely chopped
• 5 cups (lightly packed) coarsely chopped, spinach 
• 1 cup chicken broth
• A little fresh thyme, if you have it
• 1/2 cup nonfat Greek Yogurt

Directions:

1. Roast the chiles.  Roast the poblanos directly over an open flame or 4 inches below a broiler, turning regularly until blistered and blackened all over, about 5 minutes for a flame, about 10 minutes for the broiler. Cover with a kitchen towel and cool until handleable.  Rub off the blackened skin, then pull out the stem and seed pod.  Briefly rinse to remove any stray seeds or bits of skin.  Slice 1/4- inch thick.
2. Brown the chicken.  With nonstick cooking spray, heat a large skillet over medium-high heat. Generously sprinkle the chicken breasts with salt on both sides and lay them into the pan in a single layer.  When browned underneath, about 4 minutes, flip them over and reduce the heat to medium. Cook on the other side until browned and medium-rare (a little slit in the thickest part will reveal a rosy interior), 5 or 6 minutes more.  Transfer to a plate.
3. Finish the dish.  Spray skillet with more nonstick spray and (still over medium heat), add the onion.   Cook, stirring regularly, until caramelized, 8 or 9 minutes.
4. Meanwhile, cut the chicken into 1/2-inch cubes.  Add the garlic to the skillet and cook 1 minute, then add the greens, broth and thyme (if you have it).  Raise the temperature to medium high.  Cook until the liquid is nearly gone and the greens are almost tender, about 5 minutes.  Add the yogurt and cook until it is noticeably thicker (it’ll be a rich glaze) and the greens are fully tender, about 5 minutes more.
5. Taste and season the mixture in the skillet with salt, usually 1/4 teaspoon. Stir in the chicken, let heat through for a minute to two, scoop into a serving bowl, and enjoy without hesitation.

Meal 3: (2:00 PM)
PB2 Protein Shake
Greens protein pancake with 1 egg white

• 2 tbsp soy nuts
• 1/4 tsp guar gum/xanythm 
• 1 cup water
• 1 cup ice cubes
• 1/2 scoop vanilla protein
• 1 tbsp pb2
• 1 tbsp caramel syrup
• 1 tbsp butterscotch pudding mix

 
Meal 4: (4:00 PM - DINNER)- Left overs

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)

5 egg whites
1 cup turnip greens
1/4 cup bell pepper
1/4 cup mushrooms

Sexy Beast is back!

Set your Gymboss Interval Timer for 6 rounds and two intervals. The first interval is 10 seconds and the second interval is 30 seconds. Your goal is to complete as many reps as you can for each 30 second interval. Write down your reps after each round during the 10 seconds of rest. You will do 4 exercises so the entire workout takes only 16 minutes.

Dynamic Squat

my score:

24-23-23-21-18-17

Reverse Push Up

my score:

12-11-8-8-8-7

Dive Bombers

my score:

7-6-5-4-3-3

Prisoner Get Up

my score:

5-6-6-5-6-6

Not afraid workout

Crab Pike Press 
26 reps
23 reps
High Knees (with jump rope) 
max. effort during 3o second intervals
Burpee Knee Raises 
4/4/4
Ninja Lunges
15 reps
15 reps
 
INSTRUCTIONS:
This workout is exactly 20 minutes long and what you will need is your Interval Timer as always, Jump Rope, and Dip Station (if you have one). For those of you who don’t have a dip station, I have a different exercise that you can do, just check the pictures below.
There are 3 parts that you will do back to back and then repeat the whole thing one more time. If you are a complete beginner you can also stop after 10 minutes and complete only half of this workout. Don’t be afraid to modify the length and the intensity to your own fitness level. The goal here is to feel like you had an amazing and reallt intense workout. It shouldn’t feel easy. Remember that the more you push through, the more calories you will burn and the faster you will build strength and shape up your body.

Part 1 – 3 minutes of Crab Pike Press

Starting position

Turn over toward the left side.

Get into the pike position.

Do a Pike Press.

Bring your righ elbow up and behind your back turning your upper body sideways.

Return to the starting position and repeat towards the right side. Do as many reps as possible during 3 minute count down.

Part 2 – 4 minutes of Interval Training

Set your timer for 6 rounds of 10 seconds and 30 seconds intervals (10 sec. of rest and 30 sec. of max effort).  You will be doing High knees with jump rope and Burpee Knee Raises on the Dip Station.

Beginners can do the push ups from their knees.

Knee raises on Dip Station

If you don’t have the Dip Station you can do Seated Leg Raises instead.

Beginners and everyone who doesn’t have the Jump Rope can do regular high knees.

Part 3 – 3 minutes of Ninja Lunges (max. sets during 3minutes)

This is the starting position for Ninja Jump.

Beginners can put their hands on the ground…

…and then jump on their feet.

Make a step to the left with your lef leg keeping low.

Lunge back with your right leg.

Step with your right leg into the half squat again.

Lunge back with your left leg.

Get into the half squat, lunge one more time back with your right leg and get on your knees. This is one set and your goal is to complete as many sets as you can during the 3 minute count down.

Now Repeat all 3 parts one more time. The entire workout is only 20 minutes long so don’t give up half way through and push yourself at max effort.