Good Tuesday Morning. I hope you’re well rested and ready to go.
Today’s three Workout Videos are going to push you a bit harder than you may want to go but keep at it. Visible results are on the way.
Yoga Dynamics Workout by BeFit in 90
Ripped Back & Shoulders by BeFit in 90
Neoprene Dumbbells
Cardio MMA Workout: Level 2 by BeFit in 90
Sample Menu
Meal One – Protein Oatmeal About 300 Calories
- 2/3 Cup cooked Oatmeal, made with water, not milk.
- 1 Scoop Protein Powder.
- 1/2 Cup Berries, Fresh or Frozen, not canned.
- 1 -1/2 Tbsp. Chopped Walnuts.
- 1/4 cup Milk. Skim, Almond, Rice or Soy.
Mix all ingredients in a bowl.
Meal Two – Half Turkey Sandwich And Black Bean Soup
- 1 slice Whole Grain Bread.
- 2 Oz. Sliced Turkey Breast.
- 2 Thin Slices of Avocado.
- Dijon Mustard.
- 1 Cup Canned Black Bean Soup.
Cut bread slice in half, layer on turkey and avocado slices and garnish with mustard. Serve with cup of soup.
Meal Three – Roast Beef Pita Pocket With Side Salad.
- 4 Oz. Deli Slices Lean Roast Beef.
- 1/2 Whole Wheat Pita Pocket.
- Romaine Lettuce.
- 1 Slice American Cheese.
- 2 Tbsp. Dijon Mustard
- Dark Salad Greens.
- 4 Cherry tomatoes, Sliced.
- 1/2 Bell Pepper, Diced
- 1/4 Cucumber, Sliced.
- 1 Oz. Sliced Mushrooms, Optional.
- Lemon Or Lime Juice.
Open Pita Pocket, spread Dijon mustard on both sides. Put American cheese on one side, stuff with roast beef. Put salad greens on a plate and top with bell peppers, cherry tomatoes, cucumber slices and mushrooms. Dress with lemon or lime juice.
Meal Three – Grilled Teriyaki Tuna
- 4 z. Tuna Steak.
- 2 Tbsp. Teriyaki Sauce.
- Fresh Spinach.
- 1 Tsp. Olive Oil.
- 1/3 Cup Prepared Brown Rice.
Marinate tuna steak in teriyaki sauce. Bake tuna in 450 oven about 4 to 6 minutes, until tuna flakes in the middle but is still pink inside. Sautee spinach in olive oil. Serve tuna with sautéed spinach and brown rice.
Meal Five – Tex-Mex Turkey Burger
- 4 Oz. Lean Ground Turkey.
- 3 Tbsp. Salsa, Hot Or Mild, Divided.
- 2 Tbsp. Red Onion, Diced.
- 1 Tbsp. Jalapenos, Diced.
- 1 Whole Grain Hamburger Bun.
- 1 Slice Cheese, America Or Pepper Jack.
- 1 Cup Steamed Green Beans.
Mix turkey, onion, jalapenos and 1 tbsp. salsa, form into a patty and cook thoroughly, add cheese for final minute. Top hamburger bun with remaining salsa and put burger on it. Serve with steamed green beans.
Next Workout – 4 Week Fitness Kick Start Week 2 Day 10
Get Fit With Less Effort,
Michael Cole