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Day 10 Recipes and Exercises for the Lifestyle Challenge!!!

If you feel that you have no time to exercise, REMEMBER it’s only 12 minutes! In the time it takes to park your car at Starbucks, stand in line,order your latte and get back in your car, you could be DONE with your exercise for the week that turned your body into a fat-burning machine.

Day 1o!!!



Spinach Omelet • Servings: 1

This is great for breakfast, lunch, or dinner and is very simple to make.

3-4 Eggs, Slightly Beaten

1 Cup Fresh Spinach

1⁄2 Cup Fresh Mushrooms 1⁄4 Cup Onion, Chopped

1⁄8 Teaspoon Sea Salt

1 Tablespoon Coconut Oil

In a skillet, sauté the mushrooms, onions, and spinach leaves until tender, remove from the skillet. In a small bowl, stir together the remaining omelet ingredients except coconut oil. In the same skillet, heat coconut oil. Pour egg mixture into skillet. Cook over medium heat lifting slightly with spatula to allow uncooked portion to flow underneath until eggs are set (3-4 minutes). Place sautéed mushrooms, onion, and spinach on half of omelet. Gently fold over the other half and slide onto a plate



Salad with Greek Dressing


This dressing is great on any salad or over raw or freshly steamed vegetables. Traditional Greek Salads consist of mixed greens, tomatoes, cucumber, sliced red onions, olives, and feta cheese.


4 Tablespoons Extra Virgin Olive Oil

2 Tablespoons Fresh Lemon Juice

2 Tablespoons Water

1 Tablespoon Feta

1 Tablespoon Chopped Red Onion

1 Teaspoon Sea Salt

½ Teaspoon Dijon Mustard (No Sugar- Check label)

3 Large Fresh Basil Leaves


Blend all ingredients until smooth.

TIP: Feta cheese from sheep or goats milk is preferable. Keeps for about 3 days in an air-tight jar in the refrigerator.



Stuffed Porto Patty Servings: 4

Portobello mushrooms are a great meat alternative because they are thick, meaty and very filling.

4 Medium Portobello Mushrooms

1 Large Tomato, Diced

1 Yellow Bell Pepper, Diced

6-8 Kalamata Olives, Sliced

4 Leaves Chopped Fresh Basil

1⁄2 Small Red Onion, Diced

Optional: 2 handfuls fresh spinach.

Melt butter and garlic until tender. Trim stems off mushrooms and wipe off any dirt with damp towel. Brush insides of mushrooms with half of melted butter and garlic. Sauté peppers, onion, tomatoes, basil, spinach (if desired), olives and black pepper for 3-4 minutes with rest of butter and garlic. Meanwhile, grill mushrooms top-up for approx. 4 minutes. Turn over and top with veggie mixture and cheese. Continue grilling until cheese is soft. Oven option: bake mushrooms for 10 minutes, top with remaining ingredients and cook for another 20-30 minutes or until done.


Exercise of the Day: MaxT3 Fast Core: Prone Jumping Jacks

Do each of these exercises for 1 minute. Repeat exercises for a total of 12 minutes for all exercises


-Plank Speed Kicks

-Ins and Outs

-Prone Jumping Jacks

-Stability Ball Punch Ups

– Supine Leg Swings



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