Day 136-Dirty Bit Workout

Meal 1: (6:30 AM - BREAKFAST) 

• 3/4 Cup Liquid Egg whites
• 1/4 tsp Ground Cumin
• 1/4 C Diced Red Pepper
• 1/4 C Diced Green Pepper
• 1/4 C Diced Onion
• 1 cup spinach
• 1 Finely Diced Garlic Clove
• 1 tbsp Fat Free Cottage Cheese
• Smart Life Ground Hamburger, 2-4 oz
• 2 tbsp Black Beans  (optional) (drained & rinsed)
• Salt & Pepper to Taste

Post workout: (9:30 AM)

A healthy combination of grains, fruits, protein, and good for you fiber! No better way to start your day!

Ingredients:

• 1/3 c quick oats
• 1 small scoop chocolate whey protein
• 1 cup water
• 1/4 tsp cinnamon
• 1-2 tsp ground flax seeds
• 1 TBSP chia seeds
• 1/4 c unsweetened almond milk

Instructions:

Mix oats, protein powder, cinnamon, flax, chia seeds (and any other dry supplements) in a 2 cup glass measuring cup. Stir to blend. Add 1 cup of water and microwave in 45 second intervals (about 3 times). Let sit in microwave for a few minutes. Cover lightly with saran wrap and place in the fridge overnight. In the morning, stir in almond milk- add more if you want a more creamy texture. Add any natural nut butter, berries, banana, nuts or anything else you would like as a topping! So delicious! For a fun treat, layer the oats with berries and nuts in between...serve in a large glass as an Oatmeal Parfait!

Meal 2: (12:30 AM - LUNCH)

Cheesy Brussel Sprout Casserole
Ingredients (for two servings):

• 10 Brussel sprouts, chopped in half
• 2 carrots, chopped
• 1/2 cup water
• 2 cups cooked brown rice(I didn't use rice this time because of the extra carbs in my dinner meal)
• 1 cup shredded cheddar cheese
• 1/2 cup kidney beans, drained
• 2 tablespoons Italian herbs in a tube or mix basil, oregano, rosemary, and pepper together
• 4 asparagus, steamed
• 1/2 green bell pepper
• 2 large sticks of celery
• Salt to taste

Directions:

• In a wok, bring 1/2 cup water to boil and add in Brussel sprouts, carrots, celery, and asparagus.  Let steam/stir-fry for 5 minutes.
• Preheat oven to 375.
• Combine cooked cheese, kidney beans, herbs, and salt in a large bowl.  Drain Brussel sprouts and carrots and add in.  Mix thoroughly.
• Pour into greased casserole and bake for 40 minutes or until center sets.
• Plate and enjoy!

Meal 3: (3:30 PM)

Low- Carb Breakfast Porridge- here
Puree in a blender or food processor:

• About a 1/3 of package of silken tofu
• Some cashews
• 1 tbsp flax seed meal
• 1 serving Life’s Basics Plant Protein (I love this protein powder for warm meals, but prefer whey in my cold frothy shakes)
• Just enough almond milk to thin (1/4 c. to 1/2 c. depending on your preference)

Simmer over low heat.

Sprinkle with flax and cashews


Ooooh, and how about some plump juicy blackberries?

Stir in a teaspoon or so of butter or nut butter. Quick and easy low carb, low calorie comfort for a cold morning.

Meal 4: (6:30 PM - DINNER) 
“Sizzzlin’ SOUTHWESTERN LIME CHICKEN STIR-FRY”
Ingredients:

• 4 oz chicken (left over from cordon blue)
• 1/4 cup each: red and green pepper, sliced
• 1/3 cup onion, sliced
•  1/4- 1/2 cup broccoli
• 1 tsp. garlic, crushed
• Spices: 1/4 tsp each: cumin, sea salt, paprika, chili powder
• 1/4 cup canned black beans, rinsed, drained
• 2 cherry tomatoes, chopped
• 1 tablespoon salsa, mild or hot depending upon preference
• 1/4 cup fat free sour cream
• 1 lime and lime zest
• 1 packet sweetener (i.e. Splenda or stevia)

Directions:
1.Spray large skillet or wok with cooking spray. Add peppers, onions, broccoli, garlic and spices. Sauté on medium heat for approximately 6-8 minutes.
2. Add lean beef and cook for additional 6-8 minutes, or until mixture starts to brown and meat is cooked to your liking.
3. Gently stir in black beans, tomatoes, salsa, sour cream, lime/zest, and sweetener. Cook for an additional 2-4 minutes, stirring occasionally.

Meal 4: (9:30 PM)
5 egg whites with spinach and onions
1 laughing cow cheese
1 tablespoon of peanut butter


DIRTY BIT WORKOUT
OLD SCORES:

1. Skipping (153, 140) New Score: (160, 150)

2. Backward Lunge with Sandbag (21, 21) New Score: (22, 21)

3. Skipping (132, 110) New Score: (150, 120)

4. Reverse Push Up (19, 17) New Score: (20, 20)

5. Skipping (132, 130) New Score: (147, 150)

6. Monkey Push Up and Jump (10, 11) New Score: (12, 12)

Instructions:
This workout is exactly 12 minutes long and you will have to set your Interval Timer for 12 rounds and two intervals – the  10 second interval has to be the first one followed by the longer 50 second interval. The 50 seconds have to be always super intense so keep that in mind and go for maximum reps for each exercise.
Watch the video above until the end to see the explanation of each exercise and easier variations for beginners.
There is skipping with jump rope in between each exercise and the sequence goes like this:

1. Skipping (132, 109)
2. Backward Lunge with Sandbag (21, 18)
3. Skipping (128, 123)
4. Reverse Push Up (21, 17)
5. Skipping (123, 114)
6. Monkey Push Up and Jump (15, 15)
You will repeat this circuit one more time before the timer goes off. The numbers in the brackets are my reps for both rounds – try to beat me ;)

High Knees with Jump Rope

Backward Lunges with Sandbag

Reverse Push Up

Monkey Push Up and Jump