OK! By now you should be doing week 10 exercise. I hope you are getting fitter and having FUN!
For the next 10 weeks you are going to put it all together to get ready for the competition in June. Remember this is your own challenge so work hard and have fun with it.
Rest 30 seconds in between exercises. Repeat up to 4 times with a 2 minute break.
Push-up to side plank (with modifications or additions). Perform a push-up on your toes or knees, then shift into side plank of the left, hold for 5-10 seconds, return to push-up position, repeat on the right. Go back and forth until you have completed 10-20 push-ups.
Lunge to one-leg balance (add resistance or overhead press to progress). Perform a front lunge, with or without weights. As you return to standing position, push off with leg that is out and stop when you are straight up in a standing position. Hold this balancing pose for 5 seconds before putting your leg down and lunging on the other leg. Repeat 20 times.
Exercise 3Squat hops Start by driving your hips backward like you are going to sit in a chair. Go as low as you feel comfortable going, or until your thighs are parallel to the floor. From here, stand up fast with a little hop at the top. Your feet should just barely leave the ground. Perform these as fast as you can, do as many as you can for one minute.
Calories: 116 • Fat: 3.5 g • Protein:12 g • Carb: 11 g • Fiber: 3 g • Sugar: 4.5 g
Sodium: 410 mg (without salt)
For the enchilada sauce:
•olive oil spray
•2 garlic cloves, minced
•1 or 2 tbsp chipotle chile in adobo sauce, more if you like it spicy
•1-1/2 cups tomato sauce
•1/2 tsp chipotle chili powder
•1/2 tsp ground cumin
•2/3 cup fat-free low-sodium chicken broth
•kosher salt and fresh pepper to taste
For the zucchini boats:
•4 (about 32 oz total) medium zucchini
•1 tsp oil
•1/2 cup green onions, chopped
•3 cloves garlic, crushed
•1/2 cup diced green bell pepper
•1/4 cup chopped cilantro
•8 oz cooked shredded chicken breast
•1 tsp cumin
•1/2 tsp dried oregano
•1/2 tsp chipotle chili powder
•3 tbsp water or fat free chicken broth
•1 tbsp tomato paste
•salt and pepper to taste
For the Topping:
•3/4 cup reduced fat shredded sharp cheddar
•chopped scallions and cilantro for garnish
For the enchilada sauce: In a medium saucepan, spray oil and sauté garlic. Add chipotle chiles, chili powder, cumin, chicken broth, tomato sauce, salt and pepper. Bring to a boil. Reduce the heat to low and simmer for 5-10 minutes. Set aside until ready to use.
For the Zucchini Boats: Bring a large pot of water to boil.
Preheat oven to 400°. Cut zucchini in half lengthwise and using a small spoon or melon baller, scoop out flesh, leaving 1/4″ thick. Chop the scooped out flesh of the zucchini in small pieces and set aside.
Drop the zucchini halves in boiling water and cook 1 minute; remove from water.
In a large saute pan, heat oil and add onion, garlic and bell pepper. Cookon medium-low heat for about 2-3 minutes, until onions are translucent. Addchopped zucchini and cilantro; season with salt and pepper and cookabout 4 minutes. Add the cumin, oregano, chili powder, water, and tomato paste and cook a few more minutes, then add in chicken; mix and cook 3 more minutes.
Place 1/4 cup of the enchilada sauce on the bottom of a large (or 2 small) baking dish, and place zucchini halves cut side up. Using a spoon, fill each hollowed zucchini with 1/3 cup chicken mixture, pressing firmly.
Top each with 2 tablespoons of enchilada sauce, and 1 1/2 tablespoons each of shredded cheese.
Cover with foil and bake 35 minutes until cheese is melted and zucchini is cooked through.
Top with scallions and cilantro for garnish and serve with low fat sour cream if desired.
I own a personal training studio in Lewis Center, Ohio. I love learning about nutrition, health, fashion, blogging, being outside, animals, and helping you to get healthy and lean. I am also a photographer. You can follow my fashion blog at http://livelyjoy.com
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