Day 143- Grab your balls

Meal 1: (6:30 AM - BREAKFAST) 

Egg white scramble with fried chickpea tortilla

Ingredients:

• 3/4 cup egg whites
• 1/2 cup zucchini, chopped
• 1/4 cup chopped broccoli 
• 6 pieces of smart life pepperoni, sliced in half
• Salt and pepper

- I did not have chickpea flour so I just mixed the water and chick pea in a food processor and fried into little patties

Makes 1 small tortilla

Ingredients:

• 1 oz (about 1/4C) chick pea flour (garbanzo flour)
• 1/4C water
• dash of salt
• *see flavour variations below*

Directions:

1. Whisk flour, salt, and your dry flavours as listed below

2. Add half the water, stir to make a smooth paste using a spatula or spoon

3. Add the rest of the water and stir using a spatula or spoon. It will be runny.

4. Cover with a towel and let rest for 30 minutes

5. Stir once and pour into small sprayed frying pan on medium heat, rotate pan around to spread it quickly

6. Cook about 3-4 minutes on the first side (don't leave them alone!). It'll cook through to the top, then flip for about a minute or so

Post workout: (9:30 AM)

Apple Cinnamon Protein Muffin

Meal 2: (12:30 AM - LUNCH)
Flax seed pancake scrambled with turkey and cheese

Meal 3: (3:30 PM)

15 minutes breakfast scramble

Ingredients (for 1):

• 6 egg whites
• 1 petite red potatoes
• 1 handful of spinach
• Generous amounts of salt and pepper, to taste
• 1/4 tablespoon chili powder
• Olive oil
• Cooking spray (if necessary – my wok is really sticky)

Directions:

• Slice 1/5 block of tofu lengthwise and wrap in paper towel.  Put under something heavy, like a dish.
• Chop potatoes into small pieces, place in microwavable boil, fill with water, and microwave for 5 minutes.
• Place 1 tablespoon olive oil in wok and heat to very high.
• In small bowl, beat two eggs, salt, chili powder, and pepper.
• Chop spinach in small pieces.  Unwrap tofu and chop into small pieces.
• Drain potatoes and add to hot wok.  Stir once to thoroughly coat in oil and then let brown on each side, stirring only occasionally.
• Scoot potatoes over to one side of the wok and add tofu crumbles to the other.  Thoroughly stir potatoes and tofu crumbles together.
• Stir mix again and drop temperature down to medium.  Add eggs with spices.  Add spinach.  Stir thoroughly.
• Let cook on medium for another 3 minutes, plate, salt, and serve.

Meal 4: (6:00 PM- DINNER)
Crusted Chicken Nuggets

1 cup mixed vegetables (frozen)

Meal 5: (9:00 PM)

GRAB YOUR BALLS WORKOUT
WOOD CHOPS - LEFT SIDEmax. reps

• WOOD CHOPS - RIGHT SIDEmax. reps
• BURPEES WITH FITNESS BALLmax. reps
• SPRINT LUNGESmax. reps
• BALL CLIMBERSmax. reps
• TOSS AND CATCH THE FITNESS BALLmax. reps

Instructions:

This workout takes 18 minutes and I have to say that it was one of the hardest ones that I have done lately. Set your Interval Timer for 18 rounds of two intervals – 10 seconds and 50 seconds. You will be pushing at your maximum effort during each 50 sec0nd interval and write down your reps during your rest intervals. There are 5 exercises in this workout that you will go through in this order:

1. Wood Chops – left

2. Wood Chops – right

3. Burpees with Fitness Ball

4. Sprint Lunges

5. Ball Climbers

6. Toss and Catch the Fitness Ball

You have 50 seconds for each exercise and you will go through the circuit three times. Don’t forget to write down your reps during your 10 second rest intervals that you have in between each exercise.

Watch the video above until the end to see how to do each exercise correctly. Enjoy and share your scores! :)