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Thursday, December 31, 2009

10-DAY SLIM DOWN CHALLENGE: Days 1-5


Welcome to your KICKSTART into a healthier you for 2010!

Below you will find your daily plan for the first 5 days:
(I have lost inches with this twice!)

BEFORE YOU BEGIN: Step on the scale! Write it down & don't cheat! Take your measurements...around chest, biceps, waist (biggest part), hips (biggest part & around the booty), thighs (largest part). You should have 7 measurements written down.

You will also be drinking 8-12 glasses of water each day!!! You will be eating 5 xs/day! For instance: 7am, 9:30am, 12:30pm, 3:30pm, 6pm... something like this. About every 3 hrs or so. No food after dinner! WATER!

HERE'S YOUR 10-DAY SLIM DOWN CHALLENGE:

DAY 1:
WORKOUT: 1 HR HARD CARDIO (WORK IT!)

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 - Protein Smoothie - 1 cup raspb or blueberries, 1 scoop protein powder, 1 cup skim milk or water and blend
Lunch - Tuna or Chicken Salad - include: romaine lettuce, spinich, chopped onion, egg, mustard - to taste
Snack - peanut butter and celery - 3 stalks, 1 Tbsp pb.
Dinner - Stir Fry: 4 oz skinless chicken breast, 1/4c brown rice, snow peas, onion, soy sauce.

DAY 2:
WORKOUT: 1 HR HARD CARDIO (KICK IT!)

Breakfast - 3 egg whites, 1 cup broccoli
Snack - Protein Smoothie - same as day 1 - add ice this time.
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/broiled, 1 c steamed asparagus, 2 c romaine lettuce shredded, 1 c cucumbers diced or sliced, 1Tbs italian drsg (lite).

DAY 3:
WORKOUT: 1 HR SCULPT/WEIGHTS - FOCUS UPPER BODY (KILL IT)

Breakfast - 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/whole wheat bread, 1c shred romaine w/lite italian dressing
Snack - 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.

DAY 4:
WORKOUT: 1 HR CARDIO (DO MORE!)

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 of your choice
Dinner - Fish and salad: 3 oz halibut, orange roughy, salmon, or tilapia w 1 c steamed broccoli, 2 c shredded romaine w/vinegar&oil.

DAY 5:
WORKOUT: 1 HR CARDIO (GO FOR IT!)

Breakfast - 4 egg whites: scrambled w/3 slices turkey
Snack - 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.

YOU CAN DO IT!!! Happy first 5 days!
~Amanda

AMANDA'S 10-DAY FITNESS CHALLENGE!

New Year's Resolution Time!! Let's start working on your health & fitness! Join me for 10 days to Workout and eat right to find a new You!

So here we go with a 10-day KICK START!
Starting on JANUARY 4th thru the 13th!!


The deal is this... I post what you do, and you do it. Simple. See ya January 4th! I'll keep a 12sec video log each day here to show you my progress. Now read below for the info before we get started...
~Amanda

NOTE: Please check with your doctor before changing your diet or exercise routine.

The Food: Meal Plans* I have are suggestions. I am NOT a certified nutritionist, but a fitness enthusiast! *Replace foods you don't like (ie. if NO on cottage cheese...what else is protein?) Again, this is just a guide.

The Workouts: You can workout at home, or at your local gym. Follow whether I list cardio, weights or a combo. IMPORTANT: If you are doing a Beachbody product like P90X or ChaLEAN Extreme, etc... you can follow their routine guidelines and food suggestions!

Other: After this 10-Days, we will move on to do a 30-Day Challenge! There will be a couple of days break in-between. But if you want to learn more about fitness, check out my site: www.beachbodycoach.com/turboamanda - it's free to join the Beachbody community and I'll even be considered your COACH once you log on to my site. Yea! Ask me if you have any questions.

More info coming tomorrow!! HAPPY NEW YEAR!
~Amanda

Wednesday, December 30, 2009

JAN 30th - PiYo Training!

Join me for a PiYo Training on Sat, Jan 30th from 9am-5pm. Location: Alexander YMCA in downtown Raleigh, NC.
Rate: $159 - can't beat it!

EMAIL ME ASAP for a spot! ahturbo@yahoo.com Only 3 left!