TEAM CHALLENGE - LAST WEEK!!

THIS IS YOUR LAST WEEK with my 90-DAY FITNESS CHALLENGE!! (days 85-90... we end on May 29th!)

We're almost there, so stick it out over MEMORIAL DAY WEEKEND! Don't blow it - go for the gold and celebrate NEXT weekend!!

Suggested Meal Plans*
*Note: I am not a certified nutritionist - but your fitness enthusiast! =) Please check with your doctor before changing your diet or exercise routine. ~Amanda

Here is your LAST WEEK: (days 85-90!)
Note: If SUNDAY - DAY 85 (May 24th) is your day off, this is for May 25th-29th.

MONDAY - DAY 86:
Breakfast - Breakfast Burrito: 3 egg whites scrambled, 1 sm whole wheat tortilla warmed, 1/4 cup pinto or blk beans, 2 Tb fresh salsa.
Snack - Strawberry Protein Smoothie
Lunch - Chicken Salad - sm skinless chicken breast chopped, 1/4c chop onion, 1/2c cucumber, 1/2c arugula, 1c romaine chopped, 1T italian drssing.
Snack - cottage cheese 1/2c, 1 sliced tomato
Dinner - 4oz lean, boneless broiled pork chop and an apple
EXERCISE: 1 HR CARDIO, 15min ab work! (Join me at the Y 10:35am for Hip Hop Hustle!)

TUESDAY - DAY 87:
Breakfast - Cheese and Tomato Omelet: 5 egg whites, 1/2oz parm cheese, 1 med chopped tomato
Snack - 20 almonds
Lunch - 4oz Salmon, broiled or grilled, salad: 1/4c chop onion, 1/2c arugula, 1c shredded romaine lettuce, 1T italian drssing.
Snack - Strawberry Protein Smoothie
Dinner - 4oz boneless, skinless chicken breast, baked or broiled and 1c peas and carrots.
EXERCISE: 1 HR SCULPT - all over body toning - tough!!

WEDNESDAY - DAY 88:
Breakfast - 1c cottage cheese, 1/2c fresh raspberries
Snack - Mango Yogurt Protein Smoothie: 1/2c mango, 1scoop protein powder, 1/2c plain low-fat yogurt, 1/2c water or ice as needed - blend.
Lunch - Chicken Curry: 2oz broiled skinless chicken breast chopped, 1/4c cooked long-grain brown rice, 1/2c raw cauliflower, 1/4c chickpeas, 1/4clove garlic, 1oz tomato paste 3/4c low-sodium chicken broth, 1/2Tb curry powder. Simmer broth, then add curry powder, tom paste and veg. Cover w/lid and cook til tender. Add chicken ahd heat thru. Serve over rice.
Snack - 2 celery stalks w/1Tb pnut btr
Dinner - Hawaiian Chicken Kebabs - thread the following on skewers and drizzle w/oil & vinegar and grill: 3oz chicken breast - baked or broiled, onion, yellow pepper, pineapple, & cherry tomatoes.
EXERCISE: 1 HR CARDIO - make it tough!! (Join me at the Factory Y 9:30am CYCLE!)

THURSDAY - DAY 89:
Breakfast - Broccoli Omelet: 4 egg whites, 1c raw broccoli chopped and 1/2oz feta cheese.
Snack - 3 stalks celery w/1Tb pnut btr
Lunch - Turkey Burger: 3oz ground turkey, 2 slices tomato, 1 slice onion, 1t mustard, 1T ketchup, 3 romaine leaves, 1c alfalfa sprouts.
Snack - 1c plain yogurt, 1 kiwi, optional 1T flaxseeds
Dinner - Chicken Pita: 3oz broiled chicken breast, 1/2c chopped onion, 1/2c shredded swiss cheese, 1/2c tomato suce, 1 sm whole wheat pita. Heat tomato paste, add onion, cover pan and cook til tender. Place chicken in pita, pour sauce over and top with cheese.
EXERCISE: 1 HR CARDIO and 30min SCULPT (ie pilates or weights). You can join me at REX 9:30am Pilates, or Body Works 6pm Turbo Kick!

FRIDAY - DAY 90!!!:
WEIGH IN, TAKE YOUR MEASUREMENTS, and your last PHOTO!!!
You can workout first or just get your info and you're done!
EXERCISE: 1 HR CARDIO - Celebrate with me at the Kerr Y 9:30am CYCLE class!!

CONGRATULATIONS!!!!

A HUGE ACCOMPLISHMENT - WAY TO GO!
~Amanda

JAMESTOWN JAMS with HIP HOP HUSTLE!!!

Can you say - A GOOD TIME??? OH MY was this a killer group! Just look at 'em!! Crazy and funky and oh so FUN!

It was the Hip Hop Hustle Training that went down in Jamestown! May 16th at the Ragsdale YMCA, the aerobic room was a rockin' and 21 ladies completed the 8 hour training. Time FLEW by!

A HUGE THANK YOU goes out to Takeela Reddrick, the host club Group Fitness Coordinator, as well as MANY THANKS to the club for having me come out and present to all of these lovely ladies! It was such a BLAST to DANCE and SHOP, wasn't it???

To all attendees... thanks SO MUCH for coming out to Hip Hop Hustle 5 with me!! Isn't THE SHOW so much dang fun!!!???!!!???

You can see how much fun it is! Special THANKS to Beth M. for some of these photos! See you all at a future WORKSHOP! ~Amanda







YOU ALL ROCK!

TEAM CHALLENGE - WEEK 12

Do you know who this is? It's Helen from BIGGEST LOSER and she lost 140 lbs! I know she was at a camp and on t.v. with professional help, but anyone can do this! Determination, discipline and eating right!

We have 12 DAYS to go as of Sunday! We end on May 29th... YOU CAN DO THIS - We're almost there!

Suggested Meal Plans*
*Note: I am not a certified nutritionist - but a fitness enthusiast! =) Please check with your doctor before changing your diet or exercise routine. ~Amanda

Here is Week 12: (days 78-84)
Note: If SUNDAY - DAY 78 (May 17th) is your day off, this is for May 18th-23rd.

MONDAY - DAY 79:
Breakfast - Spanish Omelet - 3 egg whites & 1 egg, 1t skim milk, 1/4t chili powder, 1/8t grnd cumin, 1/8t pepper = whisk together and cook omelet style. As eggs begin to set, run spatula around edge of skillet, lifting set eggs so uncooked eggs flow underneath. When eggs set, add 1 slice cheese and 1/4c salsa. Fold omelet over filling. Cook until cheese starts to melt.
Snack - Strawberry Protein Shake
Lunch - Subway Sub 6" or previous favorite lunch you enjoyed.
Snack - Chocolate Almond Nutrition Shake
Dinner - Fajitas! Chicken, steak or shrimp or veggie! Going out or staying home - these are great! No or very little cheese and same with sour cream. Corn tortillas if you can and use black beans if available, bell peppers, cilantro, salsa and jalapenos! YUM!
EXERCISE: 1 HR CARDIO, 15-30min weights and stretching! Join me at the Y 10:35am HHH or at Tone Up 6pm Sculpt/Cardio.

TUESDAY - DAY 80:
Breakfast - 1 slice turkey bacon, 1 cup low-fat cottage cheese, 1 cup fresh blueberries, 1 multi-grain waffle (no syrup...use the berries!)
Snack - Berry Protein Smoothie - 1 cup raspb or blueberries, 1 scoop protein powder, 1 cup skim milk or water and blend
Lunch - Chicken Salad - include: romaine lettuce, spinich, chopped onion, egg, mustard - to taste
Snack - peanut butter and celery - 3 stalks, 1 Tbsp pb
Dinner - Chicken Stir Fry - 4 oz skinless chicken breast, 1/4c brown rice, snow peas, onion, soy sauce.
EXERCISE: 1-2 HR CARDIO

WEDNESDAY - DAY 81:
Breakfast Simple Veggie Omelet -3 egg whites, 1 cup broccoli
Snack - Protein Smoothie of choice
Lunch - Turkey Sandwich - 1 slice whole wheat bread, 3 slices turkey, 4 romaine leaves, mustard, 2 slices tomato, 1 c alfalfa sprouts
Snack - cottage cheese
Dinner - Salmon (5oz) - baked or broiled, 1 c steamed asparagus, 2 c romaine lettuce shredded, 1 c cucumbers diced or sliced, 1Tbs italian drsg (lite).
EXERCISE: 1 HR WEIGHTS, 30min CARDIO

THURSDAY - DAY 82:
Breakfast - Omelet -4 egg whites, 1/2 tomato chopped (put then together for a tomato omelet)
Snack - 10 almonds (no flavorings) and 2 Tbl dried cranberries
Lunch - Roast Beef Sandwich and Salad - 4 oz roast beef, mustard, rye bread, 1c shred romaine w/lite italian dressing
Snack - Strawberry Protein Smoothie - 1/2 c fresh strawb, 1 scoop protein pwdr, 6 oz plain lowfat yogurt and blend
Dinner - Chicken Burrito w/rice and beans - 4 oz chicken, 2 Tbsp salsa w/1 whole wheat tortilla, 1/4c black beans, 1/4c brown rice.
EXERCISE: 1 HR CARDIO; 30-50min Sculpt (like pilates). Join me at REX 9:30am Pilates or Body Works 6pm Turbo Kick!

FRIDAY - DAY 83:
Breakfast - 1 c cottage cheese w 1/2 c raspberries
Snack - 1 pear w/4 slices colby or mozzarella cheese
Lunch - Turkey Avo Wrap - 3 slices turkey, 1 whole wheat tortilla (or 1 slice ww bread), 4 romaine leaves, 2 tomato slices, mustard, avocado
Snack - protein smoothie - same as day 3
Dinner - Fish and salad - 3 oz halibut, orange roughy, salmon, or tilapia w 1 c steamed broccoli, 2 c shredded romaine w/vinegar&oil.
EXERCISE: 1 HR WEIGHTS; 30-45min CARDIO

SATURDAY - DAY 84:
Breakfast - 4 egg whites, scrambled w/3 slices turkey
Snack - Blueberry Smoothie - 1 c blueberries, 1 scoop protein powder, 6oz yogurt & ice
Lunch - Chicken Roll-Up - 3 oz chicken breast, 2 slices tomato, 4 slices cucumber, 1 c lettuce, 1 Tbsp ranch dressing, 1 whole wheat tortilla
Snack - 1 Tbsp pnut btr w/1 slice wwheat or multi-grain toasted bread
Dinner - Steak or Chicken (3oz) broiled or grilled, steamed zucchini slices (or grilled), lettuce and italian for salad.
EXERCISE: 1 HR CARDIO. Join me for Turbo Kick at the Kerr YMCA 10am!

GET THRU MEMORIAL WEEKEND!!!
~Amanda

TEAM CHALLENGE - WEEK 11

MAY IS "NATIONAL PHYSICAL FITNESS AND SPORTS MONTH". It's our last 20 DAYS! We end on May 29th... we have to get thru Memorial Weekend to finalize our goal! YOU CAN DO IT! HAPPY MOTHER'S DAY!

Suggested Meal Plans*
*Note: I am not a certified nutritionist - just a fitness enthusiast! =) Please check with your doctor before changing your diet or exercise routine. ~Amanda

Here is Week 11: (days 71-77)
Notes: If May 10th (MOTHER'S DAY) is your day off, this is for May 11th thru May 16th.

MONDAY:
Breakfast - Spanish Omelet - 3 egg whites & 1 egg, 1t skim milk, 1/4t chili powder, 1/8t grnd cumin, 1/8t pepper = whisk together and cook omelet style. As eggs begin to set, run spatula around edge of skillet, lifting set eggs so uncooked eggs flow underneath. When eggs set, add 1 slice cheese and 1/4c salsa. Fold omelet over filling. Cook until cheese starts to melt. Also one slice whole wheat toast.
Snack - Chocolate Mint Protein Shake - 12oz water, choc protein pwdr, 1/8t peppermint extract, 6 ice cubes and blend!
Lunch - Chick-Fil-A Chargrilled Chicken Garden Salad - very little dressing OR pick a lunch from a previous week.
Snack - Raspberry Nutrition Shake - 8oz vanilla yogurt, vanilla protein pwdr, 1/2c fresh or frozen rapsberries, 1 squeeze lime juice, 3 ice cubes and blend.
Dinner - Cajun Chicken - see week 5 "MENU MONDAYS" for recipe!
EXERCISE: 45min Cardio, 30min weights (upper body focus) and stretching! Join me at the Y 10:35am HHH or at Tone Up 6pm Sculpt/Cardio.

TUESDAY:
Breakfast - Strawberry Banana Nutrition Shake - 12oz water, vanilla protein pwdr, 1 small or 1/2 banana, 6 frozen or fresh strawberries and blend.
Snack - Orange-Vanilla Fruit Dip - 1/2c cottage cheese, 1/2c vanilla yogurt, 1t grated orange peel - blend in processor on high 'til smooth (30sec). Spoon into dip serving bowl and use 7-8 strawberries to dip with!
Lunch - Chicken Salad - 6oz skinless chicken breast -cooked and diced, combine with 2T mayo, 3/4 dijon mustard, 2T green onions diced, pepper to taste, 1/8 dill (optional), 1/4c celery diced. Combine and chill 15min. Add 2 leaves of chopped romaine as option.
Snack - Vanilla Protein Smoothie - add a drop of ALMOND extract for a change!
Dinner - Grilled Fish (or Chicken) Soft Tacos - marinate swordfish, tuna or tilapia in the following marinade: 1T olive oil, juice of 3 limes, 4 garlic cloves, 1t cumin. Let marinate 15min at room temp turning once after 7min. While marinating, in mixing bowl, stir together 1 lime's juice, 1 garlic clove, 1t cumin with 1 avocado diced, 1/4 minced red onion, 2 minced jalapenos and 2 T fresh cilantro chopped. Place marinated fish on hot grill and cook 5min, turn and 5min more. Let fish cool on cutting board then slice into strips. Grill 6in whole wheat tortillas on grill until warm on each side. Add lettuce leaves on tortillas, fill with portion of fish and top w/tangy avo salsa, fold and enjoy! 2 tacos = serving.
EXERCISE: 30min HARD CORE WEIGHTS (lower body focus, include abs); 20-30min Power Walk.

WEDNESDAY:
Breakfast - 2 soy sausage patties cooked as directed, 1 whole wheat english muffin - add 1.5oz cheese and toast in toaster oven til cheese melts. Place sausage in the middle and enjoy!
Snack - Orange Cow Protein Smoothie - 1 scoop vanilla protein powder, 1/2c milk, 1/4c orange juice and add ice as needed and blend.
Lunch - BLT wrap - 3 strips cooked turkey bacon, 1T mayo, 2 romaine lettuce leaves, 3 slices tomato, 1/4c cheddar cheese shredded. Warm 1 8in whole wheat tortilla in microw. Add ingredients listed, wrap and enjoy!
Snack - Protein bar - lots of protein - check the label.
Dinner - American Turkey Goulash - see previous "Monday Menu" for recipe.
EXERCISE: 60min CARDIO! - Join me for CYCLE at the Factory Y 9:30am.

THURSDAY:
Breakfast - Chocolate, Strawberry or Vanilla Protein Shake.
Snack - 8oz nonfat plain yogurt.
Lunch - Turkey Sandwich & soup - 9oz turkey, 2 slices whole wheat bread, 1 lettuce leaf, 2 tomato slices, 1 cup veggie soup.
Snack - Protein bar.
Dinner - Salmon 9oz, 3Tb sauce of choice, if needed; 1c broccoli, 1 med baked potato or yam, 3c salad greens w/tomatoes and 3T dressing.
EXERCISE: 30 min HARD CORE WEIGHTS (upper body focus and core muscles); 20-30min WALK or BIKE.

FRIDAY:
Breakfast - 2 Whole wheat waffles, 3Tb maple syrup, 1/2 banana, 8oz skim milk.
Snack - Pina Colada Protein Smoothie
Lunch - Chicken Pita - 1 whole wheat pita and pile in: 1 serving cooked chicken breast chopped (9oz), 1.5oz feta cheese, 1/4c chopped tomato, 2Tb chopped red onion, 1/4c chopped cucumber and a squeeze of lemon over top.
Snack - 1oz turkey jerky, 2oz soy nuts
Dinner - Ahi Tuna (or Salmon or Chicken) Salad - grill tuna 2-4min each side and slice portion sizes. Put 3c arugula leaves on plate and sprinkle w/2T soybeans and 1/4c water chestnuts (canned kind/drained). Add 1/2c papaya cubed and then the ahi tuna. Garnish with 1t sesame seeds and 3T lime-soy vinaigrette. And 1 whole grain roll. Lime-Soy Vinaigrette: in a blender, combine 1c rice vinegar, 1/2c soy sauce, 1/2c fresh lime juice, 4t dark sesame oil, 2t lemon zest, 2t fresh minced ginger, 4 cloves minced garlic - process til smooth.
EXERCISE: 45min CARDIO - KILL IT! with 15min stretch/abs!

SATURDAY:
Breakfast - 6 egg whites, 8oz cottage cheese, 6oz orange juice.
Snack - Protein bar or Protein Nutrition Shake of choice.
Lunch - SUBWAY DAY - 6" sub (ham, turkey or veggie)
Snack - 1Tb peanut butter w/celery sticks and 1oz dried fruit.
Dinner - 9oz Filet mignon, 3Tb pear/peppercorn sauce, 1c porobello mushrooms and 1c wild rice. Pear & Peppercorn sauce: small saucepan blend 1c OJ and 1Tb flour - bring to boil, simmer til reduced to 3/4c. Add 2 med pears, 1Tb dijon mustard, 1t crushed peppercorns and 1/4t ground nutmeg and continue cooking until blended and thickened (few min). OR find a previous dinner you enjoyed!
EXERCISE: 30min HARD CORE WEIGHTS - lower body focus with abs; 20-30min walk/run.

***WATER, WATER, WATER! It's getting HOTTER and you can't get enough WATER! Write down every time you finish a glass. See how many you get down in a day! Also make sure you are getting enough SLEEP!

All-Star Instructor Training hit NC!!!

What a good lookin' group of gals!


These ladies worked it out, putting their best foot forward, attending the first All Star Instructor Training in NC on April 18-19!

It was held at MCB Camp Lejeune - so cool to be on a US military base workin' Group X! A HUGE THANK YOU to the base and to Coordinator, Karen Carnell for hosting this amazing training!! And KUDOS to all 20 SUPER FUN babes that attended the TWO-DAY event, which included Turbo Kick, Hip Hop Hustle and learning a new routine! Phenomenal job ladies!!























What's that?


OH YA!!!

ChaLEAN Extreme - CHECK IT OUT!

I'm thinking of doing this one for our next 90-Day Fitness Challenge.

Wanna do it??

TEAM CHALLENGE - WEEK 10

Are you eating like this lately?? Don't do it!!

MAY IS "NATIONAL PHYSICAL FITNESS AND SPORTS MONTH". Did you know that?? Our last month! We end on May 29th... so we have to get thru Memorial Weekend to finalize our goal! YOU CAN DO IT!

Suggested Meal Plans*
*Note: I am not a certified nutritionist - just a fitness enthusiast! =) Please check with your doctor before changing your diet or exercise routine. ~Amanda

Here is Week 10: (days 64-70)
Notes: If May 3rd is your day off, this is for May 4th thru May 9th.

* Breakfast - Veggie Omelet; 4 egg whites -scrambled, 3/4c broccoli/mushroom/or other veg, 1 Tbsp chopped green onion, 1/2 roma tomato chopped & a pinch or so of low-fat cheddar cheese. Saute veggies over med heat. Add eggs and cook, sprinkle w/cheese, fold omelet and cook until eggs set and cheese melts.
* Snack - Strawberry Smoothie - 1 cup fresh strawb, 1 scoop protein powder, 1 cup skim milk or water, blend!
* Lunch - Turkey Sandwich - 3 slices turkey, 3 tomato slices, 1 onion slice, 1 tsp dijon or reg mustard, 2 romaine leaves, 2 slices whole grain bread.
* Snack - 1c cottage cheese w/ 1/2c blueberries or pineapple.
* Dinner - Turkey Goulash - see "Menu Mondays" in February for recipe!
EXERCISE: 30min-1 HR CARDIO, AND 30min WEIGHTS! - Hip Hop Hustle day at the Kerr Y at 10:35am or Sculpt/Cardio at Tone Up at 6pm!

TUESDAY:
* Breakfast - 1/2c oatmeal (try Quaker oats -instant "weight control"), 3 egg whites & 1 egg scrambled.
* Snack - 1 sm apple & 1 string cheese or protein bar.
* Lunch - Chocolate Peanut Butter Smoothie - see January "Menu Mondays" for recipe.
* Snack - 1 oz almonds, 1oz dried fruit, 8oz plain yogurt.
* Dinner - Ranch Chicken Salad - see February "Menu Mondays" for recipe.
EXERCISE: 30min CARDIO, 30min WEIGHTS

WEDNESDAY:
* Breakfast - 3 Oatmeal Pancakes, 2T low sugar maple syrup, 1c apple sauce. (Oatmeal Pancake recipe from last week's "Menu Mondays".
* Snack - Choc-van Smoothie - 1 scoop vanilla or chocolate protein powder, 1/2c cold water or milk and add ice as needed and blend.
* Lunch - Cucumber Salad - see "Menu Mondays" in Feb for recipe, with 1/2 ham or turkey sand.
* Snack - Pina Colada Protein Smoothie - 12oz cold water, 2 scoop protein pwdr, 1/2c unsweet pineapple chunks, 1/4t coconut extract & ice - blend.
* Dinner - Sloppy Joes - Cook 1 lb grnd Turkey, 1/4t pepper, 1/2 chopped red onion med heat til no pink, add 1 8oz can tomato sauce, 1/2c organic ketchup, 1/4c bbq sauce, 1t chili pwdr and simmer 10min on low heat - will thicken. Place on wheat bun top w/romaine lettuce leaf and add some onion or tomato this time!
EXERCISE: 1 HR CARDIO - cycle at the Factory Y with me at 9:30am!

THURSDAY:
* Breakfast - Denver Omelet - 3 egg whites and 1 egg-beaten, 1/4c lean ham diced, 1/4 green bell pepper, 1/4 red bell pepper, slice of onion, 2Tbl ched cheese, one slice whole wheat toast.
* Snack - Your favorite Protein Shake!
* Lunch - Turkey Burger - 3oz cooked grnd turkey, 2 tomato slices, 1 onion slice, 1 tsp mustard, 1 Tbsp ketchup, 3 romaine leaves, 1c alfalfa sprouts.
* Snack - Bananas Foster - slice 1 banana and cook in skillet med heat (non-stick spray) about 1 min, add 2Tb maple syrup to skillet and stir to coat banana slices - cook 45sec, 1/2c cottage cheese on place - heat 20sec in microw - top with maple-glazed bananas - YUM!
* Dinner - Spaghetti and Turkey Meatballs - see week 3's "Menu Mondays" for recipe. So delicious! Try using whole wheat pasta!
EXERCISE: 30-45min CARDIO and 30min WEIGHTS!

FRIDAY:
* Breakfast - Chocolate Mint Protein Shake: 8oz cold water, 2 scoops chocolate protein pwdr, 1/8t peppermint extract & 5 ice cubes - blend.
* Snack - 1/2c low fat cottage cheese, 1/8t cinnamon and 1 sm apple OR just have a protein bar.
* Lunch - Chicken Salad - see "Menu Mondays" in March for recipe (this is good!
* Snack - Very Cherry Protein Shake - 12oz cold water, 2 scoops protein pwdr, 1/3c frozen cherries, 5-6 ice cubes and blend.
* Dinner - Grilled Salmon - 4oz w/squeeze of lemon and olive oil and grill, baked yam (450degree oven on baking sheet for 45min), saute 1/2 bag baby spinich leaves and 4oz mushrooms (use cooking spray on large skillet and saute mushrooms for 3 min then add spinich and saute 3 more min.)
EXERCISE: 1 HR CARDIO - w/ab work for sure!! Come to SOCIAL CYCLE with me 9:30am at Kerr Y!

SATURDAY:
* Breakfast - Fortified French Toast - see "Menu Mondays" in March for recipe.
* Snack - 2 whole boiled eggs and 1 small orange or apple.
* Lunch - Out for lunch? Subway 6-inch ham, turkey or veggie delite; 2 Chicken Soft Tacos - taco bell Al Fresca or Moe's tacos; Wendy's - plain baked potato - add broccoli or a Jr. Hamburger and yogurt; Chic-Fil-A - Chargrilled Chicken Salad - 2T dressing.
* Snack - Raspberry Smoothie - 12oz water, 2 scoops protein pwdr, 2 Tbsp frozen OJ concentrate, 6 fresh raspberries, 3 ice cubes - blend.
* Dinner - Fajitas! Chicken, steak or shrimp or veggie! Going out or staying home - these are great! No or very little cheese and same with sour cream. Corn tortillas if you can and use black beans if available, bell peppers, cilantro, salsa and jalapenos! YUM!
EXERCISE: 1 HR SCULPT - 10min RUN/WALK after.

"YOU LIKE TO MOVE IT, MOVE IT..."