Day 139- Break Free Workout

Meal 1: (6:30 AM - BREAKFAST) 
1 cup egg whites
1/2 cup chopped green bell pepper with onions
1/3 cup oatmeal with 1 scoop of pumpkin, allspice, cinnamon, and nutmeg topped with a dash of cocoa powder

Post-Workout: (10:00 PM)

 

OH SO VEGGY TOFU BURGER with GREEN BEANS (1/2 C)

To make the tofu burgers (which would also be great on a "regular" sandwich), you'll need . . .

• 1 package extra-firm tofu
• 1 small (or enough to make up 1 small) potato -- we used purple fingerlings, kept the skins on
• 1/2 cup whole wheat flour
• 3 tablespoons nutritional yeast
• 1/4 cup sesame seeds, or poppyseeds
• 2 tablespoons soy sauce
• 1 teaspoon curry powder
• 1 teaspoon cumin powder
• 1 teaspoon garlic powder
• Pepper to taste
• 2 squares of cheese -- your choice -- the place in the center of patties

Method . . .

1. Blend the tofu and potatoes together in a food processor and blender until well combined. It may be easier to first chop up the potatoes so they blend more easily (we used fingerling ones, so it wasn't an issue).
2. Transfer the mix to a large bowl with the remaining ingredients. Mix well.
3. Form into 4 large patties (or however many depending on what you plan to do with the mix). Put on a sheet covered with wax paper so it doesn't stick.
4. Put the cheese on one patty . . . and then cover with another patty and press the edges together to encase the cheese inside. Repeat with the other two.
5. In a frying pan (greased with olive oil) over medium-high heat, fry the burgers until golden brown. We also covered ours at points so we'd be sure the cheese would melt.

ASSEMBLE THE SANDWICH

You'll need . . .

• Two buns (or we used mini sourdough rounds)
• 1 large avocado
• Grainy mustard
• Sweet potato fries
• Sliced cheese (Stephen used Swiss and I used some hot sauce specialty kind. Whatever you love will work.

Meal 2: (12 PM- LUNCH)

Meal 3: (3:30 PM)

The Not-So Green Smoothie

Click the link for directions :)

What you’ll need …

• 2 handfuls baby spinach
• 1 cup almond milk
• 1 tablespoons almond butter
• 1/2 heaping tablespoon cocoa powder
• 1/4 cup raspberries, frozen
• 1/2 scoop vanilla isolate protein powder

Meal 3: (6:00 PM)

Savory Butternut Squash Soup

• 1/2 Butternut Squash
• 1/2 Onion
• 1 Portobello Mushroom
• Minced Garlic to Taste
• 12 oz Chicken or Vegetable Broth
• Chopped turkey breast

Just throw the above ingredients into the crock pot, cook until the squash is soft. Puree in the blender.

I promise this tastes better than it looks! Tonight I reheated a cup of soup, mixed in Chicken Sausage & 1/2 tbsp Nutritional Yeast, then topped it with Avocado. Delicious!

Instructions:

This workout is 20 minutes long and it is a mix of interval training and time challenge. There are 2 parts and you will go through them 2 times. It will look like this:

1. 4 minutes of interval training
Reps: (Left)- 13, 15, 15, 16, 11, 12
(Right)- 13, 14, 15, 16, 12, 12

2. 6 minutes  long time challenge
30 Reps and 23 Reps

3. 4 minutes of interval training

4. 6 minutes long time challenge

Part 1 – 4 minutes of interval training:

Set your Interval Timer for 6 rounds of two intervals. The first interval is 10 seconds and the second interval is 30 seconds. Your goal is to complete as many Backward Lunge Kick Ups as possible during each 30 second interval.

Part2 – 6 minutes long time challenge:

Set your timer to count down 6 minutes for you and your goal is to complete as many sets of the Sandbag Full Body Exercise as possible.

Part 1 – 4 minutes of Interval Training (10 seconds/30 seconds x 6 rounds)

Lunge Backwards

Kick Up

Part 2 – Time Challenge (6 minutes) go for max. sets

Stand with the Sandbag by your right leg. Reach down pushing your hips back and keeping your back straight. Grab the Sandbag with both hands.

Mount the Sandbag on your left shoulder. Remember to keep your back straight, abs tight and chest up.

Squat down with the Sandbag on your left shoulder.

Stand up.

Throw the Sandbag down right next to your left leg.

Squat down and put your hands on the ground right underneath your shoulders.

Jump your feet back into a plank. If you can’t jump, you can also step back into the position. Keep your body tight and in one straight line without dropping your hips.

Do a push up.

Jump your feet forward again and repeat the sequence now starting with having the Sandbag by your left leg.