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Day 11 Recipes and Exercises for the Lifestyle Challenge!!!!

If you’ve messed up, focus on bouncing back. A single slip up does not cancel out all of your successes. You are not on a diet. You are making healthy choices every day and you should be proud of the changes you made this far. The fact that you are reading this means that you are doing better than you think you are.


Day 11!!!!



Protein Smoothie: Servings: 1

Handful of frozen berries

(strawberries, raspberries, blueberries, blackberries)

Raw Milk or Coconut Milk to taste and desired consistency

1 scoop Whey Protein

Optional: Add greens like romaine lettuce or spinach and/or add good fats like hemp or flax. Mix everything together in a blender or Vita-Mix.



Leftover Chicken Sausage Soup



Roasted Vegetable Lasagna • Servings: 4-6

This recipe takes a bit of preparation but is well worth it.

Make it when you have some extra time and use the leftovers for lunches.

1 Large Eggplant, Sliced into 1/4 Inch Rounds

1⁄2 Pound Medium Mushrooms, Cut into 1⁄4 Inch Slices

3 Small Zucchini, Sliced Lengthwise into 1⁄4 inch Slices

2 Sweet Red Peppers, Cut into 6 Pieces Each

3 Tablespoons Olive Oil

1 Clove Garlic, Minced

1 (15 Ounce) Container Ricotta Cheese (Drained)

1⁄2 Teaspoon Pepper

1⁄4 Cup Parmesan Cheese, Grated

1 Egg

1 Teaspoon Sea Salt

1 (26 ounce) Jar Pasta Sauce (Check Ingredients) or Homemade Sauce

2 Cups Mozzarella Cheese, Grated

3 Tablespoons Basil, Minced


Spread eggplant and mushrooms onto a baking pan. Place zucchini and red pepper on a second pan. Combine the oil and garlic; brush over both sides of vegetables. Sprinkle with salt and pepper. Bake uncovered at 400ºF for 15 minutes. Turn vegetables over and cook 15 minutes more. Remove eggplant and mushrooms. Bake zucchini and red pepper 5-10 minutes until edges are browned. In a bowl, combine the ricotta cheese, parmesan cheese, and egg. Spread about 1⁄2 cup pasta sauce in a 9” x 13” x 2” glass baking dish. Layer with half the ricotta cheese mixture, half of the vegetables, a third of the pasta sauce, and 2⁄3 cup of the mozzarella cheese. Sprinkle with basil. Repeat layers. Top with remaining pasta sauce. Cover and bake at 350ºF for 40 minutes. Uncover, sprinkle with remaining cheese. Bake 5-10 minutes longer or until edges are bubbly and cheese is melted. Let stand for 10 minutes before cutting


Exercise of the day: MaxT3 Fast – Surge :

Do these exercises 1 minute each. Repeat Exercises for a total of 12 minutes for all exercises with as little break time in between as possible.

-Squat Presses

-Box Jumps

-Double Unders

-Kettle Bell Swings

-Side Hop

-1/2 Burpee



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