October 2010 Workout

30 Seconds Work, 15 rest
Complete 5 rounds

This workout will take less then 10mins.

Cross mountain climbers (with/without disc)
Bikes
Jump Squat

Get as many reps in per 30 seconds as you can, with correct form. Work as intensely

as you can, while at the same time listening to your body. Be aware of any issues it may

be trying to tell you about. Take care of your body and your body will take care of you!

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Brownies – Yummy Goodness!

1  large egg
1 egg white
3 tablespoon plain nonfat yogurt
1.5 tsp pure vanilla extract
1.5 cups sugar
1/2 cup canola oil
1/2 tsp sea salt
1/4 cup unsweetened cocoa powder (3/4ounce)
3 ounces high quality unsweetened baking chocolate, chopped about 2/3 cup
1/3 cup unbleached all purpose flour
1/3 cup buckwheat or presifted whole wheat flour

Preheat oven 375 degrees.
Lightly coat a 8 inch non stick baking pan .

In a small bowl. whisk together egg, egg white, yogurt, and vanilla, set aside. In a small saucepan, combine sugar, oil, salt, and 3 tablespoons water, stirring constantly for 3 mins on med high heat. Remove from heat, stir in cocoa and chololate until chocolate melts, then add egg mixture. Add teh flour, stirring until batter is smooth. Pour batter into baking pan.
Bake 25 mins or until firm on top.
Cool and cut into squares.

250 calories 4 g protein, 35g carbs, 14g fat, 9g fiber per serving.

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