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Wednesday, April 29, 2009

FLU NEWS

I found this site to be of good use about the SWINE FLU. Scroll down to where it asks, "What is the swine flu" and read on from there.

http://articles.mercola.com/sites/articles/archive/2009/04/29/Swine-Flu.aspx

I like the LIST OF THINGS WE CAN DO TO STAY HEALTHY (near the end). One is stay away from sugar! Sleep! Take a look!
~Amanda

Monday, April 27, 2009

Menu Mondays!

OATMEAL PANCAKES
from: P90X Nutrition Plan, minus the strawberries!

Ingredients
1/2c quick-cooking oats
1/2c low-fat buttermilk
1/2c skim milk
2 egg whites
1 Tb canola oil
2 Tb packed brown sugar
1/2t salt
1t baking powder
1/2c whole wheat flour
1/2c all-purpose flour
1t cinnamon
1/2t baking soda

Directions
- In med bowl combine oats, buttermilk and milk. Set aside 15-20min to let oatmeal soften.
- Beat in egg whites and oil - mix well. Add sugar, salt and cinnamon, then the baking powder, baking soda and flour. Stir til just moistened.
- Heat lightly oiled or nonstick griddle on med-high heat. Pour 1/8c batter on griddle. Turn when tops covered in bubbles -turn only once.

Sunday, April 26, 2009

TEAM CHALLENGE - WEEK 9

Just loved this picture - I could eat it right now!

Okay, not so bad for me this past week, but we only have 32 days to do better! Even if you have gained a few pounds...NOW is the time to pull a REDO and start over! ARE YOU READY?

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 9:
Notes: If April 26th is your day off, this is for April 27th and on.

MONDAY:
Breakfast - SMOOTHIE - 8oz yogurt, 1/2c berries, protein powder- vanilla, ice and 1/2c skim milk - blend well.
Snack - 2 boiled eggs; 1 slice peanut butter toast.
Lunch - Veggie burger - whole grain bun (no mayo); side salad - 2c greens and 2T dressing.
Snack - 1oz almonds, string cheese.
Dinner - 6oz chicken, 1/2 baked yam, 1c green beans & 1/4 mango.
EXERCISE: 1 HR CARDIO - HIP HOP HUSTLE at Kerr Y 10:35am! or 30min SCULPT/30min CARDIO - Tone Up gym 6:05pm w/me!

TUESDAY:
Breakfast - 1 whole grain waffle, 1Tb peanut butter, 8oz skim milk, 1 med banana.
Snack - Protein bar
Lunch - Tuna or Chicken Salad (as noted in previous menus)
Snack - 1 oz Pita chips w/4Tb Hummus and 6 carrot sticks.
Dinner - 6oz Halibut, 2T pesto sauce, 1c brown rice, 2c steamed spinich; 1c rapsberries.
EXERCISE: 1 HR SCULPT - 10:30am Muscle Class at YMCA Factory!

WEDNESDAY:
Breakfast - 1 whole wheat english muffin - add 1.5oz cheese and tomato. Place in toaster oven til cheese melts.
Snack - Banana Protein Shake - 1 scoop vanilla protein powder, 1/2c cold water or milk and 1/2 banana.
Lunch - 2 Chicken soft tacos - chicken, onion, cilantro, tomato.
Snack - 3c lite popcorn, 4oz frozen yogurt - lite!
Dinner - 6oz grilled flank steak, 2Tb steak sauce, 1 med baked potato, 1c onion, zucchini and stewed tomatoes - sauteed; 1 med nectarine.
EXERCISE: 1 HR CARDIO - 9:30am CYCLE at Factory YMCA!

THURSDAY:
Breakfast - 1/2c low fat granola, 8oz plain yogurt, 1c sliced strawberries
Snack - Choc PB Protein Shake - choc protein powder, milk, 1Tb pbutter, ice.
Lunch - Stuffed Baked Potato - when potato is cooked, scoop out insides and put in small bowl, reserving skin. Add spinach, 1/2c broccoli, 1T green onions, 1.5oz cheddar cheese, salt and pepper. Mix in and mash. Fill potato skin with mixture and bake 10 more min, til cheese melts.
Snack - 1/2 cantaloupe with 1c cottage cheese.
Dinner - Shrimp Stir Fry -6oz shrimp, 1c brown rice, 1c veg of choice, soy sauce to taste.
EXERCISE: 1 HR CARDIO - TURBO KICK 6pm at BodyWorks! New Choreography - Round 36!

FRIDAY:
Breakfast - Oatmeal Pancakes - see this week's "Menu Mondays" for directions.
Snack - Strawberry Protein Shake.
Lunch - Vegetarian Tostada - 1 lg whole wheat tortilla grilled or baked til crisp. (in oven 350 for few min); 1c fat free refried beans - heated. Add beans to tortilla, then add 1/4c diced tomato, 2T diced red onion, 1c shredded lettuce, 2T sour cream, 2T salsa.
Snack - 8oz fruit sorbet; 12 mini rice cakes
Dinner - 6oz chicken, 2T bbq sauce, 1c baked beans, 2c salad greens w/2T dressing.
EXERCISE: 1 HR SCULPT - MUSCLE w/me at Factory Y 10:30am!

SATURDAY:
Breakfast - 1 slice whole wheat toast, 2t jam. 8oz cottage cheese, 1c pineapple chunks.
Snack - Protein Shake of your choice.
Lunch - Subway day - 6inch ham, roast beef, turkey breast, subway club or veggie delite.
Snack - 1 med fresh fruit; 1Tb peanut butter w/celery sticks.
Dinner - Salmon, 1c broccoli, 1c brown rice or wild rice; 1c grapes.
EXERCISE: 1 HR SCULPT or CYCLE again w/me Kerr Y 7:45am!

***WATER, WATER, WATER! Most important to get these workouts in and to not cheat on the eating!

Tuesday, April 21, 2009

THE WORST FAST FOOD

Found this on Yahoo by by David Zinczenko, with Matt Goulding
Their book is: Eat This, Not That
Facinating!

WORST MILKSHAKE
McDonald's Large Triple Thick Chocolate Milkshake
1160 calories, 27 g fat (16 g saturated fat)
168 g sugar, 510 mg sodium

You'd be better off eating two Quarter Pounders than sucking down one of these belt-breaking shakes. Steer clear of milkshakes at the golden arches. If you have to have a frozen dessert, order a vanilla ice cream cone to save more than 1,000 calories.

Eat This Instead!
Vanilla Reduced-Fat Ice Cream Cone
150 calories, 3.5 g fat (2 g saturated fat)
18 g sugars, 60 mg sodium

WORST VALUE-MENU ITEM
Burger King Spicy Chick'n Crisp Sandwich
450 calories, 30 g fat (5 g saturated fat)

Lean economic times make the value menu more appealing than ever. And that's fine—most dollar menus have a few sensible items. But if you eat this sandwich often, saving a few bucks will quickly result in a surplus around your waistline.

Eat This Instead!
Whopper Jr. without mayo
290 calories, 12 g fat (4.5 g saturated fat)

WORST MEXICAN ENTRÉE
Taco Bell Grilled Stuft Beef Burrito
680 calories, 30 g fat (10 g saturated fat)
2120 mg sodium

Eat This Instead!
Two Grilled Steak Soft Tacos, Fresco Style
320 calories, 9 g fat (3 g saturated fat)
1100 mg sodium

WORST HOT SANDWICH
Sonic Chicken Club TOASTER Sandwich
742 calories, 46 g fat (11 g saturated, 0.5 g trans)
1,742 mg sodium

How can a chicken sandwich pack so much fat? Start with a fried chicken breast, add bacon, cheese, and mayo, and you're there. Add to that the sodium equivalent of 53 saltine crackers, and you're looking at a serious dietary disaster. Ditch the chicken for beef and save 10 grams of fat.

Eat This Instead!
Sonic Burger with Mustard
540 calories, 25 g fat (9 g saturated fat)
730 mg sodium

WORST CRISPY CHICKEN SANDWICH
Hardee's Big Chicken Fillet Sandwich
800 calories, 37 g fat (6 g saturated fat)
1890 mg sodium

A general rule: Avoid sandwiches with words like "big" and "monster" in the name. Hardee's Monster Thickburger is another example—it comes in at 1,420 calories, 108 grams of fat, and more saturated fat than you want in 2 days.

Eat This Instead!
Charbroiled BBQ Chicken Sandwich
415 calories, 5 g fat (1 g saturated fat)
1175 mg sodium

WORST ROAST BEEF SANDWICH
Arby's Roast Beef and Swiss Market Fresh Sandwich
810 calories, 42 g fat (13 g saturated fat)
1780 mg sodium

The unwholesome trinity of mayo, Italian sub sauce, and processed Swiss cheese make this sandwich the clear loser in the battle of the beef.

Eat This Instead!
Super Roast Beef
440 calories, 19 g fat (7 g saturated fat)
1061 mg sodium

WORST DRIVE-THRU KIDS MEAL
Burger King Kids Double Cheeseburger and Kids Fries with Small Coke
950 calories, 42 g fat (17 g saturated fat, 4.5 g trans fats)
1,410 mg sodium

BK's dubious double burger earns the distinction of being the fattiest meal for an on-the-go kid, with nearly a day's worth of saturated fat for the average 8-year-old.

Eat This Instead!
4-piece Chicken Tenders with Strawberry-Flavored Applesauce and unlimited water
280 calories, 11 g fat (3 g saturated fat)
440 mg sodium

WORST CHICKEN STRIPS
Dairy Queen 6-Piece Chicken Strip Basket
1,270 calories, 67 g fat (11 g saturated fat)
2,910 mg sodium

These strips deliver more grams of fat than four DQ Homestyle Burgers, and nearly 300 more calories than a Large Strawberry CheeseQuake Blizzard.

Eat This Instead!
Grilled Chicken Salad with Fat-Free Italian Dressing
280 calories, 11 g fat (5 g saturated)
1,550 mg sodium

WORST DRIVE-THRU BREAKFAST SANDWICH
Jack in the Box Sausage, Egg & Cheese Biscuit
740 calories, 55 g fat (17 g saturated fat)
1430 mg sodium

Skip biscuits at all costs. This one contains nearly a full day's worth of saturated fat.

Eat This Instead!
Bacon Breakfast Jack
300 calories, 14 g fat (5 g saturated fat)
730 mg sodium

WORST SIDE
Arby's Large Mozzarella Sticks
849 calories, 56 g fat (26 g saturated fat)
2730 mg sodium

Anything with as much saturated fat as a Triple Whopper should not be called a side.

Eat This Instead!
Martha's Vineyard Salad with Light Buttermilk Ranch Dressing
389 calories, 14 g fat (5 g saturated)
923 mg sodium

WORST SALAD
Chick-fil-A Chick-n-Strips Salad with Buttermilk Ranch Dressing
800 calories, 60 g fat (12 g saturated fat)
1745 mg sodium

With 17 more grams of fat than Taco Bell's Fiesta Taco Salad, this is the worst salad from any drive-thru. The dressing alone sets you back 42.5 grams of fat.

Eat This Instead!
Chick-fil-A Southwest Chargrilled Salad with Fat-Free Honey Mustard Dressing
360 calories, 8 g fat (3.5 g saturated fat)
1170 mg sodium

WORST FISH SANDWICH
Burger King BIG FISH Sandwich with Tartar Sauce
640 calories, 32 g fat (5 g saturated fat)
1540 mg sodium

Fish is only healthy when it's not breaded and fried in partially hydrogenated oil. Here, the fry treatment translates into a bunch of unhealthy fat and 108 grams of carbohydrates.

Eat This Instead!
Whopper Jr. without mayo and Garden Salad
365 calories, 12 g fat (4.5 g saturated fat)
1230 mg sodium

WORST CHEESEBURGER
Hardee's Monster Thickburger
1,420 calories, 108 g fat (43 g saturated fat)
2,770 mg sodium, 230 mg cholesterol

This burger is called "Monster" for a reason. It's got the caloric equivalent of almost six McDonald's hamburgers, the saturated fat equivalent of 43 strips of Oscar Mayer bacon, and the sodium equivalent of 84 saltine crackers. You'll almost satisfy your entire day's worth of calories in one sitting.

Eat This Instead!
Low Carb Thickburger
420 calories, 32 g fat (12 g saturated fat)
1.010 mg sodium

WORST "HEALTHY" FOOD
Arby's Roast Turkey and Swiss Market Fresh Sandwich
708 calories, 29 g fat (8 g saturated fat)
1,676 mg sodium

Avoid any sandwich made on honey wheat bread: Two slices contain a staggering 361 calories and 68 grams of carbs. Cut those in half by sticking to a sesame bun.

Eat This Instead!
Chicken Cordon Blue Sandwich (grilled)
488 calories, 18 g fat (4 g saturated fat)
1,560 mg sodium

THE WORST DRIVE-THRU MEAL IN AMERICA
Carl's Jr. Double Six Dollar Burger
with Medium Natural cut Fries and 32 oz Coke
2,618 Calories, 144 g fat (51.5 g saturated fat)
2892 mg sodium

Of all the gut-growing, heart-stopping, life-threatening burgers in the fast food world, there is none whose damage to your general well-being is as catastrophic as this. Consider these heart-stopping comparisons: This meal has the caloric equivalent of 13 Krispy Kreme Original Glazed Donuts; the saturated fat equivalent of 52 strips of bacon; and the salt equivalent of seven and a half large orders of McDonald's French fries!

Eat This Instead!
Famous Star with Side Salad with Low Fat Balsamic Dressing and 32 oz Iced Tea
685 calories, 38 g fat (10.5 g saturated fat)
1520 mg sodium

Monday, April 20, 2009

Menu Mondays!

HAM & CHEESE EGG CASSEROLE
from: Eating for Life - Bill Phillips
Serves 4. Prep time: 50min.

Ingredients
2 cups frozen diced potatoes
1 cup cooked ham, diced
1/2 cup fresh mushrooms, diced
2 green onions, sliced
1.25 cup egg substitute
1/2 cup skim milk
1/2 cup low-fat cheddar cheese, shredded

Directions
- Preheat oven 325 and lightly coat 9x13" dish with cooking spray.
- Layer potatoes evenly on bottom of dish; top with ham, shrooms and onions.
- Small mixing bowl, beat egg subst and skim milk with fork or whisk 'til well blended.
- Pour mixture over ham and veggies in dish and top with cheese.
- Bake until eggs are firm and top is lightly browned - about 40min.
- Cut into 4 portions, serve and enjoy!

Thursday, April 16, 2009

TEAM CHALLENGE - WEEK 8



I seriously need to be SHAKEN this week! I fell way off the bandwagon with going to the beach, so BACK TO IT for me! YOU? We have passed the halfway mark... who is going to win this thing anyway??? And YES, it's a new backgroun on the blog - way upbeat and FUN, don't cha think?

Going back to week 4 meals, in case you notice it looks familiar! =)

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 8:
Notes: If April 19th is your day off, this is for April 20th and on.

MONDAY:
Breakfast - Protein Shake - 1 cup skim milk, 1/2c berries, 1/2 banana, 1/2c ice - blend well.
Snack - Protein bar and tall glass of water!
Lunch - Shrimp Stir Fry - 60z shrimp, rinsed and drained. Heat 1/4T low sodium soy sauce, 1/2t rice vinegar, 2T chicken broth in saute pan on med heat. Add 1/4t minced garlic and 1/4t minced ginger and saute til tender. Add 1/2c red onion wedges, 1/2c broccoli florets, 1.25c snow peas, 1.5c mushrooms halved, 1/4c yellow bell pepper cubed and 1/4c water chestnuts (drained) to the pan and saute, adding more chicken broth as necessary. Add shrimp when veggies are halfway cooked and saute until veggies are tender and shrimp opaque. Also get 1T sesame seeds and 1oz cashews.
Snack - 1 string cheese and apple
Dinner - 6oz turkey meat, 1/2c green beans, 1/2 baked potato or 1 small one - mash inside and add butter buds; 2 Tb gravy if needed.
EXERCISE: 1 HR CARDIO - HIP HOP HUSTLE at Kerr Y 10:35am!

TUESDAY:
Breakfast - 3 slices turkey bacon, 5 egg whites scrambled with 1.5oz parm cheese grated and 1/2T fresh chopped basil
Snack - Protein bar - HIGH protein
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 - 2 oz Soy Nuts or protein smoothie of your choice
Dinner - 6oz Halibut, 2T pesto sauce, 1c wild rice, 1/2c steamed or grilled zucchini.
EXERCISE: 1 HR CARDIO - run, walk fast, or cycle

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 - Protein Smoothie - 1 scoop vanilla or chocolate protein powder, 1/2c cold water or milk and add ice as needed and blend.
Lunch - Chef Salad - 3oz turkey chopped, 3oz ham chopped, 1.5oz mozzarella cheese chopped, 1/2 roma tomato chopped, 2 cups romatine lettuce chopped, 1.4 c hearts of palm chopped, 1oz avocado diced with 2T ranch or italian dressing.
Snack - turkey jerky - 1oz.
Dinner - Grilled Salmon w/lemon, 1 yam/sweet potato baked at 450 for 45min, saute 4oz mushrooms in lg skillet 3min then add 1 5oz bag baby spinach leaves and cook 3 more minutes.
EXERCISE: 1 HR SCULPT - BURN IT!

THURSDAY:
Breakfast - Chocolate Oatmeal! - In a bowl, combine 1/3c uncooked whole-grain oats (non-instant) with 1/2c water, 1 scoop chocolate protein powder (24gr protein). Microwave high until oats cooked - about 2min. Stir in 1T natural peanut butter and a bit of sugar substitute to taste. Pour 1/2c skim milk over and enjoy!
Snack - 2 boiled eggs and 1 small orange
Lunch - Turkey Burger - combine 6oz grnd turkey, 1.5T sourd bread crumbs, 3T low-fat buttermilk, 2t green onion minced, 2t parsley chopped, 1/4t dijon mustard, 1 dash Worcestershire sauce and black pepper to taste. Grill about 7 min each side.
Snack - 1/2 cantaloupe with 1c cottage cheese.
Dinner - Tuna Steak Sandwich - marinate 60z tuna steak with lemon, let sit for 15min refridgerated. Remove and sprinkle both sides with blackened redfish seasoning. Cook in skillet high heat for 2 min. Turn steaks to low and cover with foil and cook 5-7 more min. Place steaks on whole wheat rolls with lettuce and tomato.
EXERCISE: 1 HR CARDIO - BRING IT TURBO KICK style at BodyWorks 6pm! New Choreography - Round 36!

FRIDAY:
Breakfast - Chocolate Almond Protein Shake: 8oz cold water, 2 scoops chocolate protein pwdr, 1/8t almond extract & 5 ice cubes - blend.
Snack - 1/3c hummus with veggie of choice for dipping.
Lunch - Fired Up Chicken Pita - 1 serving chicken breast cooked and cubed. In mixing bowl combine chicken, 1/2 cucumber diced, 1/2 roma tomato diced, 1 slice red onion chopped, ground red pepper to taste, 1T plain yogurt and hot pepper sauce to taste. Spoon into whole wheat pita and enjoy!
Snack - turkey jerky.
Dinner - 1/2c miso soup w/Asian Beef Stir Fry (see "Menu Mondays" previous week for directions.)
EXERCISE: 1 HR CARDIO - CYCLE w/me at Kerr Y 9:30am!

SATURDAY:
Breakfast - 2 slices turkey bacon, 5 egg whites scrambled w/2T skim milk. Add 1.5oz mozzarella cheese and salt and pepper to taste;
Snack - protein bar and water;
Lunch - Tuna or Chicken Salad - 6oz tuna or chicken (canned) drained. Add 2/4oz mayo - mix thru then add squeeze of lemon, 1T shredded carrots, 1T chopped celery, 1T chopped green onion and 1t celery seeds - mix well and enjoy;
Snack - 8oz cottage cheese or protein shake of your choice;
Dinner - Chicken Kabobs - 6oz chicken breast in 1" squares, green and red bell peppers chunked, mushrooms and red onion --thread alternating pieces on skewers and lightl brush with olive oil and sprinkle with Chicken seasoning. Grill 5min, turn and grill 5min or until done. Serve with 1c wild rice and one kabob (about 4 chicken pieces).
EXERCISE: 1 HR SCULPT or CYCLE again w/me Factory Y 9am!

***WATER, WATER, WATER! SLEEP - GO TO BED by 10:30pm this week! And write your thoughts each day in a JOURNAL!

Saturday, April 11, 2009

PRO Training - What Is It?

Some of you have been asking me, "how can I get the music you use?" or, "can I purchase a DVD of this routine?" Here is your answer!!!

So, you love Turbo Kick®, PiYo™, and Hip Hop Hustle™, and you want to go to the next level. Until now, the only option was to become an Instructor. Announcing the PRO Training!

● This training allows you to perfect your form and technique and increase the intensity of your workouts.

● You can gain access to many of the benefits that Instructors enjoy - but NO TESTS and PAY LESS!

● By attending the PRO Training, you'll receive instruction from one of our PB Presenters.

● You'll learn how to get more out of your workouts and burn more calories.

● Plus, your attendance will enable you to purchase Rounds, Lessons, or Hustles in the appropriate format.


Don't put your fitness goals on hold any longer! There's a whole new world of fitness options just ready for the taking! All you have to do is take that first step.

Visit our event calendar www.turbokick.com and sign up for a PRO Training today!

But you DO want to teach TK, PiYo or HHH?
Then register for the INSTRUCTOR training!

Friday, April 10, 2009

NEW - SHAKEOLOGY IS HERE!

video
NEW FROM BEACHBODY: This will change your body, your energy level, and put a smile on your face! Ask me how you can get it or if you have any questions.

To find out more about Shakeology, go to: http://www.shakeology.com

To order, go to http://www.teambeachbody.com/turboamanda

Thursday, April 9, 2009

TEAM CHALLENGE - WEEK 7

IF SPRING BREAK WAS AN EATING DISASTER - OOPS!! - Don't worry, just get back to losing the weight and inches that you intended to! NO MORE EXCUSES - We are just about 1/2 way now, so step it back up!

For some (like me), this week is your Spring/Easter Break. Watch out and think that once you start eating the sweets you might not stop! So avoid them at all costs! A moment on the lips, FOREVER ON THE HIPS!

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 7:
Notes: If April 12th is your day off, this is for April 13th and on.
Another ENERGY BOOST WEEK! There are many options for fast food places if you are on the go this week. If you are home though, refer to last week's meal plan to make something fresh!

MONDAY:
Breakfast - 1cup oatmeal w/8oz skim milk, 1Tb protein powder and 1/2oz raisins
Snack - Cafe Latte Shake - 12oz cold water, 2 scoops cafe latte flavored protein mix (by Shaklee called Cinch) - if do not have then 2 scoops vanilla protein powder w/2t instant coffee. Then add 1/4t cinnamon and 6 ice cubes - blend!
Lunch - Grilled Chicken Burrito - grilled or baked chicken breast serving; place in warm whole wheat tortilla w/1/2c chopped tomatoes, 2T cilantro, 2Tb chop red onion, 1/2c shredded iceberg or romaine lettuce, 1/8 avocado and 1T sour cream.
Snack - 8oz cottage cheese or 1oz lowfat cheese w/6 whole wheat crackers
Dinner - Soy or Turkey Burger patty, mozzarella cheese 1.5oz; 1 baked potato (med size); 2.5 cups salad greens w/cucumber and tomatoes - 2Tb dressing (keep it light); 1/2c fresh berries.
EXERCISE: 1 HR CARDIO - go for a run or speed walk!

TUESDAY:
Breakfast - 1 whole wheat bagel w/8oz cottage cheese and 1 med orange.
Snack - Chocolate Peanut Butter Smoothie - 12oz cold water, 2 scoops choc protein pwdr, 1Tb natural pb and 6 ice cubes - blend!
Lunch - On the go? Hardee's Jr. Hamburger (no cheese!) -280cal or Charboiled Chicken Salad-To-Go - 330cal, or Charbroiled BBQ Chicken Sandwich -370cal.
Snack - Protein Shake or bar of your choice.
Dinner - Shrimp pasta pomodoro - boil 1 serving whole wheat pasta; in skillet, saute 1T chopped garlic in 1T olive oil until browned. Add 2Tb chicken broth and 1/2c peeled, diced tomatoes - simmer 5-10min 'til tender. Drain pasta. Add 9oz med uncooked shrimp to pan and cook until opaque. Add 2Tb chopped basil leaves and toss shrimp mixture to cooked pasta - enjoy!
EXERCISE: 1 HR WEIGHTS - use heavy weights until you burn out, then med weight, etc.

WEDNESDAY:
Breakfast - Whole wheat muffin with 3 egg whites and 1 egg scrambled; 8oz nonfat yogurt w/1.5c sliced strawberries.
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 - On the go? Taco Bell chicken soft taco -190cal. Have 2! Try them fresca style!!
Snack - Protein bar - make sure it has enough protein and not loaded with sugar!
Dinner - 9oz chicken breast, 3Tb bbq or other sauce; 2c mushroom, zucchini and onion saute; 6oz grated parmesan cheese; and 1c brown rice.
EXERCISE: 1 HR CARDIO - Stairmaster, elliptical, or a class.

THURSDAY:
Breakfast - Strawberry Protein Shake.
Snack - 2 boiled eggs and one orange
Lunch - Turkey Sandwich & soup - 9oz turkey, 2 slices whole wheat bread, 1 lettuce leaf, 2 tomato slices, 1 cup veggie soup.
Snack - Non-fat fruit flavored yogurt.
Dinner - Salmon 9oz, 3Tb sauce of choice, if needed; 1c asparagus, 1 med baked potato, 3c salad greens and 3T dressing.
EXERCISE: 1 HR SCULPT, PILATES or YOGA

FRIDAY:
Breakfast - 2 Whole wheat waffles, 3Tb maple syrup, 1/2 banana, 8oz skim milk.
Snack - Pina Colada Protein Smoothie
Lunch - On the go? McDonald's Hamburger - 260cal, Fruit and yogurt -160cal; Subway - Turkey Breast Salad - no dressing - 120cal, so you can add an apple with that!
Snack - 1 sm apple and 1 string cheese or Very Cherry Protein Shake
Dinner - BBQ Chicken Pita Pizza - whole-wheat pita, 2 Tbl BBQ sauce, 1 portion cooked chickn cubed, diced red onion, cilantro, 1/4c mozzarella cheese, sprinkle of smoked gouda cheese. Bake at 425 on baking sheet for 10-12min or cheese is melted. Slice and enjoy!
EXERCISE: 1 HR CARDIO - do a mix - 15min run, 15min cycle, 15min elliptical, 15min walk. Or try a combo class.

SATURDAY:
Breakfast - 6 egg whites, 8oz cottage cheese, 6oz orange juice.
Snack - Blackberry Protein Smoothie - 12oz cold water, 2 scoops vanilla protein, 2Tb frozen OJ concentrate, 10 frozen blackberries and 3 ice cubes - blend!
Lunch - on the go? Wendy's Jr. Hamburger -280cal, or plain baked potato - 160cal (or add broccoli, diced turkey and maybe some salsa!
Snack - 1Tb peanut butter w/celery sticks and 1oz dried fruit.
Dinner - Chicken Pomodoro (see previous Menu Mondays) or Teriyaki Chicken with small serving mashed potatoes (no gravy) or brown rice and snow peas or edammame.
EXERCISE: 1 HR SCULPT or CARDIO - your choice!

***WATER, WATER, WATER! SLEEP - GO TO BED at least 30min earlier this week! And write in a JOURNAL!

Tuesday, April 7, 2009

Menu Mondays!


Double Chocolate Protein Pudding
My version of an 'Eating for Life' recipe

Ingredients
1 cup cold skim, 2% or soy milk
3-4 scoops of chocolate protein powder
1 fat-free instant Jello chocolate pudding mix

Directions-Pour milk into blender. Add protein powder and blend on med for 15sec.
-Add pudding mix and blend on high until think and creamy. May need to stop blender to scrape down sides and re-blend.
-Spoon into 4 dessert cups and chill for 15min.
-Serve topped with fresh raspberries or sliced strawberries for a treat!

Saturday, April 4, 2009

TEAM CHALLENGE - WEEK 6

Month 2 is in full swing!

I realize that for some, this is your Spring/Easter Break - avoid the candies and chocolates! Think that once you start you might not stop! So just avoid them and don't tempt yourself. Instead, get those kids some books, paints, things to do instead of SUGAR! EASTER marks near our 1/2 way point so think about what you eat!

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 6:
Note: If April 5th is your day off, this is for April 6th and on.
This is ENERGY BOOSTER WEEK!

MONDAY:
Breakfast - 1cup oatmeal w/8oz skim milk, 1Tb protein powder and 1/2oz raisins
Snack - Protein Shake of your choice
Lunch - Shrimp pasta pomodoro - boil 1 serving whole wheat pasta; in skillet, saute 1T chopped garlic in 1T olive oil until browned. Add 2Tb chicken broth and 1/2c peeled, diced tomatoes - simmer 5-10min 'til tender. Drain pasta. Add 9oz med uncooked shrimp to pan and cook until opaque. Add 2Tb chopped basil leaves and toss shrimp mixture to cooked pasta - enjoy!
Snack - 8oz cottage cheese or 1oz lowfat cheese w/6 whole wheat crackers
Dinner - Soy or Turkey Burger patty, mozzarella cheese 1.5oz; 1 baked potato (med size); 2.5 cups salad greens w/cucumber and tomatoes - 2Tb dressing (keep it light); 1/2c fresh berries.
EXERCISE: 1 HR CARDIO - pick a hard class or video!

TUESDAY:
Breakfast - 1 whole wheat bagel w/8oz cottage cheese and 1 med orange.
Snack - Protein Shake of your choice.
Lunch - Grilled Chicken Burrito - grilled or baked chicken breast serving; place in warm whole wheat tortilla w/1/2c chopped tomatoes, 2T cilantro, 2Tb chop red onion, 1/2c shredded iceberg or romaine lettuce, 1/8 avocado and 1T sour cream.
Snack - 4Tb hummus w/carrot sticks
Dinner - Grilled Fish Soft Tacos (from last week) OR 9oz Halibut, 1 artichoke and 1 cup berries.
EXERCISE: 1 HR WEIGHTS - kill it today, do more weight!

WEDNESDAY:
Breakfast - Whole wheat muffin with 3 egg whites and 1 egg scrambled; 8oz nonfat yogurt w/1.5c sliced strawberries.
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 - Tuna/Chicken Roll Up: whole wheat tortilla, 1/4c bean sprouts and diced tomatoes, w/tuna or chicken salad. (see previous "Menu Mondays" for recipe.)
Snack - 3c lite popcorn and 1.5oz string cheese
Dinner - 9oz chicken breast, 3Tb bbq or other sauce; 2c mushroom, zucchini and onion saute; 6oz grated parmesan cheese; and 1c brown rice.
EXERCISE: 1 HR CARDIO - go for a RUN, CYCLE, BOX, etc.

THURSDAY:
Breakfast - Chocolate, Strawberry or Vanilla Protein Shake.
Snack - Protein bar
Lunch - Turkey Sandwich & soup - 9oz turkey, 2 slices whole wheat bread, 1 lettuce leaf, 2 tomato slices, 1 cup veggie soup.
Snack - Non-fat fruit flavored yogurt.
Dinner - Salmon 9oz, 3Tb sauce of choice, if needed; 1c asparagus, 1 med baked potato, 3c salad greens and 3T dressing.
EXERCISE: 1 HR SCULPT, PILATES or YOGA

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 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: 1 HR CARDIO - Dance, Hi/Lo, Cycle...

SATURDAY:
Breakfast - 6 egg whites, 8oz cottage cheese, 6oz orange juice.
Snack - Protein bar or shake.
Lunch - SUBWAY DAY - 6" sub (same list as last week)
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).
EXERCISE: 1 HR SCULPT or CARDIO - your choice!

***WATER, WATER, WATER! You can't get enough and our bodies so need it. Also make sure you are getting enough SLEEP! Don't stay up on Facebook or cleaning house when you can be SLEEPING!

Friday, April 3, 2009

A.S.I.T. - APRIL 18-19th!!


All-Star Instructor Training™ is in NC!
This NEW training helps everyone from the NOVICE to the SEASONED INSTRUCTOR become even better at what they do! All levels are welcome and encouraged to take ASIT! It will change your LIFE! See testimonials at: http://turbokick.com/index.php?content=AllStarInstructorTraining

Where: MCB CAMP LEJEUNE*
Yep, on base - a great opportunity to take a look at our military!

What: All-Star Instructor Training
When: Saturday, April 18th - 8am-6pm, &
Sunday, April 19th - 8:00am-4:00pm


Rates: $249 Host Club Rate*, $279 Regular Registration

SAVE YOUR SPOT TODAY!
https://www.turbokick.com/index.php?content=calendar&state=NC

See ya there - to bring out that inner ROCK STAR in you!!!

Thursday, April 2, 2009

DEALS ON SHOES

SPECIAL RYKA OFFER FOR YOU!

I belong to the Ryka FIT Club, which is an alliance of Certified Fitness Instructors and Trainers joined by a common LOVE of fitness. So Ryka gives us discounts on shoes and clothing - NICE! But here's where YOU come in...

YOU - my clients - can order at special Ryka FIT Club prices thru June 30th!!

Here's how to order, 2 ways:
1. Call toll free: 888-834-7952, ref code: SPG9
2. Visit www.rykafit.com and reference code: SPG9

Standard shipping cost of $6.75 for first pair and $2 for each additional pair.

But they have GREAT deals! Even though I'm a HUGE NIKE FAN, I still check out Ryka because it is a great shoe company too and for those that wear them - they know!

My gift to you - so ENJOY! (And BTW, the pic above is Kelly Ripa! She is a spokesperson for Ryka!)
~Amanda