Day 138- Sexy Legs Exercise Challenge

Meal 1: (6:30 AM - BREAKFAST) 

• 1 cup steamed broccoli
• 1 cup liquid egg whites
• 1 cup spinach
• 1 Cow Cheese
• 1/2 chopped onion
• Jamie Eason Protein Bar

Post workout: (9:30 AM)

CHOCOLATE-CHERRY START-YOUR-DAY-RIGHT SMOOTHIE

(Print this Recipe!)

What you'll need . . .

• 1/2 cup plain, low-fat cottage cheese 
• 1/2 cup almond milk
• 1 frozen banana
• 1 to 2 tablespoons cocoa powder
• 1 tablespoon unsweetened coconut flakes 
• 1/2 tsp coconut extract
• 1 to 2 tablespoons wheat germ
• 1 teaspoon honey or maple syrup
• 1 scoop greens protein

 

Meal 2: (12:30 AM - LUNCH)

 OH SO VEGGY TOFU BURGER

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 3: (3:30 PM)
Zuzana's broccoli salad left overs

Meal 4: (6:30 PM - DINNER)

Savory Butternut Squash Soup with asparagus (5) and 1/4 cup soy beans

• 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!


Meal 4: (9:30 PM)
Protein shake



Workout Breakdown
1. Lunge (left foot forward) 
max. reps during 2 min. and 30 sec.
Reps: 54

2. Interval Skipping (or high knees) 
5min. 10 rounds of 10/20 sec. intervals

3. Lunge (right foot forward)
max. reps during 2min. and 30sec.
Reps: 56

4. Interval Skipping (or high knees) 
5min. 10 rounds of 10/20 sec. intervals

5. Lunge (left foot forward) 
max. reps during 2min. and 30sec.
Reps: 51

6. Interval Skipping (or high knees)
5min. 10 rounds of 1/20 sec. intervals

7. Lunge (right foot forward) 
max. reps during 2min. and 30 sec.

Reps: 60


Instructions:
This exercise challenge is more like a workout because it takes 30 minutes and it’s a solid burn out. I mixed it with the Interval Skipping instead of doing 20 minutes of skipping afterwards. This way it’s more dynamic and the time will seem to go faster. As you can see in the workout breakdown above, you will be going back and forth between Lunges and 5 minutes of Interval Skipping.


Lunges: Set your Timer for 2 minutes and 30 seconds count down. Your goal is to complete as many reps as possible. Write down your scores.


Interval Skipping: Set your Interval Timer for 10 rounds of 10 second and 20 second intervals. The 10 seconds is the rest interval and you should skip near your max. effort during each 20 second interval.
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