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Wednesday, December 29, 2010

My Story With Beachbody

Being a fitness professional for years, I wasn't that interested in joining as a Coach with Beachbody at first since I workout at the gym and not so much at home. But I realized that I actually DO workout at home prepping for my classes and I did start with some home videos back in the day. And I know MANY people that still use them to escape the gym or because it's a quick way to get a workout in, etc. So then it seemed to fit for me. Especially since I am a product of Turbo Jam! Been doing Turbo for over 13 years! I love it!

Now, as I Coach and help those customers that Beachbody sends to me, and my own friends & acquaintences, I really see the value in stepping out more to help people and, in return, helping myself with a weekly paycheck from Beachbody! =)

I love what I do and if you want to know really...what it is, watch this clip and see if it's for you. You never know and it's Free sign-up thru this Friday...goes back to $40 to sign up to be a Coach Jan 1. Of course you can just login for free so I can be your free Coach =) and for all the free info on the site. I love it!

So check out the video and see if joining my team is for you or someone you know...
~Amanda

AMANDA'S NEW YEAR 30-DAY JANUARY FITNESS CHALLENGE!!

Join me Monday, JANUARY 1st - 31st... to workout, eat right & get in shape! (Okay 30days + 1day to tell results!!)

THE FEE TO JOIN
$0! I do ask that you go to my site and create a LOGIN to join in. www.TurboAmanda.com It's FREE to do and it's a way to share more with you as we login our workouts in WOWY (WorkOut With You). Lots of great FREE info there for you to use!

THE WORKOUTS
Get your Turbo Fire, ChaLEAN Extreme, etc and be ready to use it!
If you don't have a specific workout to do, no problem! *Order it now and get 2-day shipping! Go to: www.turboamanda.com

THE FOOD PLAN
The 30-Day Meal Guide will be posted here soon. You can follow along and adjust them accordingly. If you are interested in a phenomenal meal replacement shake, check out Shakeology here: www.shakeology.com/turboamanda

Let's work on building up our stamina, look smokin' HOT, & getting our FITNESS on!!!!

Looking forward to working it with YOU!
~Amanda

Tuesday, December 28, 2010

RALEIGH, NC - HIP HOP HUSTLE - FEB 26!

*** PREPAY REGISTRATION - NOW OPEN!! ***

What: Hip Hop Hustle Training
Where: RALEIGH, NC*
When: Saturday, FEB 26th
Time: 9:00am-5:30pm (INSTRUCTOR)/9:00am-2:30pm (PRO)



Come have fun at this PARTY of a training! No exp nec!

INSTRUCTOR -Get music CD, DVD, manual, 5.5 AFAA/.6 ACE credits
PRO - Get the same as Instructor, minus the testing & credits

RATES:
PRO Level - $125 Host Club*/$195 Reg/$155 Early Bird!
Instructor - $159 Host Club*/$229 Reg/$189 Early Bird!

This training is limited in dance space, so SAVE YOUR SPOT TODAY! Register with me directly! amandahenderson@turbokick.com

Also included: Hip Hop Hustle 10 Workshop - Feb 26th. 11am-1pm
If you are already trained in HHH, come to just the Workshop portion. Register when it goes up online. Contact me for more info.

REGISTER TODAY!
~Amanda

Monday, December 27, 2010

3-DAY CLEANSE DEC 28-30! JOIN ME!

SHAKEOLOGY 3-DAY CLEANSE
Get your Shakeology NOW to be prepared & ready to roll for this Shakeology Cleanse! This will cleanse your body and help you to drop a few pounds - just in time for those NEW YEAR'S EVE PARTIES --- AND --- THE NEW YEAR! (If you're too late, you can still get it and be ready for next time or do it on your own.)

HOW TO GET IT?
Get your Shakeology at: www.TurboAmanda.com
If you live near me, you can get your 9 servings from me. 9 for $45. Let me know quickly - I have limited quantities.

WHAT IS 'THE CLEANSE'?
The Shakeology cleanse is a 3 day calorie-restricted, nutrient-dense eating plan. It will flush unwanted toxins out of your body. This is a great jump start for your new year fitness goals or a great plateau breaker from your normal routine. Unlike other cleanses you may have heard of or tried in the past that allow less than 300 calories, the Shakeology cleanse consists of 800-1200 calories, which is a healthy short-term calorie restriction plan.

The cleanse is right for you if your goals are:
• Rid system of toxins
• Nutrient efficiency
• Reduce bloat and weight loss

How does it work?
• Flushes toxins
• Brings your hydration levels to homeostasis
• Helps body absorb nutrients

Results:
• Weight loss
• Feeling cleaner, healthier
• Reduce bloat

The Program (Same for all 3 Days):
Start: One cup green tea (I don't drink tea, so I will be replacing with warm water and lemon)
Breakfast: Shakeology (with water and ice only – may add ½ piece fruit)
Snack: One piece fruit
Lunch: Shakeology (water and ice only) followed by one cup green tea (or cup warm water with lemon or lime)
Snack: Shakeology (water and ice only) – can drink this after dinner instead
Dinner: Salad with greens, 3 servings of veggies, 4 ozs of grilled white meat or fish (or tofu, beans, of vegetarian) and 2 tablespoons low-fat salad dressing
NOTE: You can eat your salad for lunch instead of dinner if you prefer.

DRINK LOTS OF WATER
NO DAIRY (EVEN ALMOND MILK/ RICE MILK).
THE CLEANSE IS MADE TO DO WITH EXERCISE BUT NOT INTENSE EXERCISE.
NOT RECOMMENDED TO DO THE CLEANSE MORE THAN ONCE A MONTH, HAVE HEALTH ISSUES, PREGANT, NURSING, ETC.

Everyone’s body is different and will have different reactions/results. Listen to your body, and remember - I am here if you have ANY questions.

WHERE TO GET IT?
Get your Shakeology at www.TurboAmanda.com or from me directly. Message me to learn how to get a discount and save on shipping!

Looking forward to it!
~Amanda

Sunday, December 26, 2010

HAPPY HOLIDAYS!

A very Merry Christmas and Happy Holidays to you and yours!!! I hope you are feeling refreshed and enjoying your loved ones. Keep sharing that wonderful gift of giving and loving. People need it year-round. Let's be the ones found doing just that! =)

Some snow hit us last night in Raleigh, NC!!

It was a white Christmas!!

Even Barbie decided to stay inside with her new designer pillows and blanket made by me! ;)

* * * MERRY CHRISTMAS!! * * *

Wednesday, December 22, 2010

Thursday, December 9, 2010

Turbo is in Oprah's "O" Magazine!

Featured in "O" magazine! Rock your workout for a rock-hard body with Chalene Johnson's calorie-blasting program...TURBO JAM!! Get your copy at:
www.TurboAmanda.com

Wednesday, December 8, 2010

Tony Horton's SHINER (of P90X) & the 1cent Workout for Dec!

Check out Mr. Tony Horton with a shiner! Where'd he get that from?
* Also learn what's next from the P90X guru of muscle confusion.
* And the special 1 CENT deal with P90X One-On-One during THIS MONTH ONLY!

Thursday, December 2, 2010

Hip Hop Hustle 13!!


We worked it out in class! GO TEAM GO!!

Monday, November 29, 2010

CHALEAN EXTREME - BEFORE & AFTER!

Think you just need cardio to lose weight? Think again!! Watch this clip on how this lady lost 40lbs doing ChaLEAN Extreme at home! I have it and LOVE IT! Using it for a fit challenge in January! Get yours at: www.turboamanda.com

Friday, November 26, 2010

5-Day Slim Down Challenge - STARTS MONDAY!

Here's a quick way to drop a pound or 2 (or 5!) and feel a bit healthier during this holiday season! =) You could also WIN a 7-day supply of SHAKEOLOGY!!!!

In order to be in the running to win, create a login here: www.turboamanda.com

Those that do will be included in the drawing to WIN!! (Don't worry logging on my site is FREE! Click the FREE spot after you create your login & password.)

Below is your daily plan for Monday, Nov 29 - Friday, Dec 3:
(You may lose an inch or 2, so take your measurements just to check it out!)


BEFORE YOU BEGIN: Write down your weight & take your measurements. Include: around chest, biceps, waist (biggest part), hips (biggest part & around the booty), thighs (largest part). You should have 7 measurements written down. You might not be the same on the left as you are on the right, so take both! And login to be included to win!!

REMEMBER: Drink 8-12 glasses of water each day!!!

HERE'S YOUR 5-DAY PLAN:

DAY 1 - Monday:
WORKOUT: 45-60 min HARD CARDIO (WORK IT!)

Breakfast - 2/3cup oatmeal with 1/2cup banana slices; 1 cup nonfat milk.
Snack - Chocolate Almond Protein Shake - 1 cup 1-2% milk, 1 scoop Chocolate Shakeology protein powder, 1 drop almond extract - blend
Lunch - Turkey Salad - include: romaine lettuce, spinach, turkey chopped, 2 tsp dried cranberries, 1 Tbsp walnuts, drizzle with 1 Tbsp. light italian or oil/vin.
Snack - peanut butter & celery - 3 stalks, 1 Tbsp pb. (may use small apple)
Dinner - Stir Fry: 4 oz skinless chicken breast, 1/4c brown rice, snow peas, onion, tomato or other similar veggies & lite soy sauce. (no corn/carrots)


DAY 2 - Tuesday:
WORKOUT: 30min WEIGHTS (UPPER BODY) & 30min HARD CARDIO (KICK IT!)

Breakfast - 3 egg whites, 1 cup broccoli (may add fresh salsa 1Tbs)
Snack - NutNana Protein Smoothie - 1/2 banana, 1 scoop protein powder, 1 tsp peanut butter - add ice optional.
Lunch - Turkey Sandwich - 1 slice whole wheat bread, 3 slices turkey, 4 romaine leaves, mustard, 2 slices tomato, 1 slice red onion.
Snack - 1 cup low fat yogurt or cottage cheese
Dinner - Salmon (3oz) grilled/baked/broiled, steamed asparagus/broccoli, 1 cup brown rice.


DAY 3 - Wednesday:
WORKOUT: 55-60min CARDIO (KILL IT)

Breakfast - 4 egg whites, 1/2 tomato chopped (make omelette)
Snack - 10 almonds (no flavorings) and 2 Tbl dried cranberries
Lunch - Roast Beef or Turkey Sandwich and Salad - 4 oz roast beef/turkey, mustard, whole wheat bread; 1c shredded romaine w/lite italian dressing
Snack - Sunrise Protein Shake - 3/4cup OJ, 1 scoop Greenberry Shakeology protein pwdr, 1/2cup water 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 - Thursday:
WORKOUT: 35min WEIGHTS (LOWER BODY) & 25min HARD CARDIO (DO MORE!)

Breakfast - Chocolate Orange Protein Shake: 1/2cup milk, 1/2cup OJ, 1 scoop Chocolate Shakeology.
Snack - 1 pear/apple 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 - 1/4cup nuts, 1/2 cup yogurt.
Dinner - Fish and salad: 3 oz halibut/orange roughy/salmon/tilapia; 1 c steamed broccoli, 2 c shredded romaine w/vinegar&oil or lite italian.


DAY 5 - Friday:
WORKOUT: 60min CARDIO (GO FOR IT!)

Breakfast - 4 egg whites: scrambled w/2 slices turkey bacon
Snack - BanOJ Protein Smoothie - 1/2 banana, 1/2 scoop vanilla or Greenberry protein powder, 1/4cup water, 1/2cup OJ.
Lunch - Turkey/chicken roll up: 3 oz turkey/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 whole wheat/multi-grain toasted bread.
Dinner - Steak or Chicken(3oz) broiled/grilled, steamed/grilled zucchini slices or 1 med sweet potato, 1 cup fresh fruit.

Key is to keep on track, eat when it says to, do the workouts & DON'T EAT AFTER DINNER!

Post your progress on my LIKE page on FACEBOOK: http://www.facebook.com/pages/Amanda-Henderson/101010806616134

See you there! Spread the word! Login and Good luck!!
~Amanda

Tuesday, November 16, 2010

ZUCCHINI BREAD!!

I love pumpkin bread, banana bread, zucchini bread... and the list goes on! But my neighbor grew some zucchini's in her garden recently and made this phenomenal bread and shared with me. Oh my ...is it ever heavenly!!The top is just part is SO yummy!

I had to get the recipe! So to those that love baking in the fall, I am sharing too! Even your kids will love this bread!

INGREDIENTS
3 cups sugar
1 cup vegetable oil
3 eggs
1 teaspoon vanilla
1 Tablespoon cinnamon (yep!)
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground ginger (optional, I didn't have this the first time I made it and it still turned out fine.)
- 3 cups flour
- 3 cups unpeeled zucchini, shredded
- 1 cup walnuts, ground (optional)

DIRECTIONS
- Measure and mix all ingredients except flour, zucchini, and walnuts.
- Beat one to two minutes on low speed, and then 1 minute on medium speed.
- Stir in flour gradually, then add zucchini, then walnuts.
- Divide into 2 greased and floured pans.

Bake at 325 degrees for 60-65 minutes. (usually the latter time and possibly over depending on your oven.)

Yield: 2 loaves of yummy goodness!

OPTIONS - I also made this but replaced zucchinis with PUMPKIN! Also made it again and replaced zucchinis with BANANAS! Oh ya, and add some chocolate chips in banana bread OR in pumpkin bread like this photo below...YUM YUM & TRIPLE YUM!


Monday, November 8, 2010

PiYo Proves in New Bern, NC!

PiYo proved to be a fun & unexpected killer workout to those at the PiYo Training in New Bern, NC on Nov 7th!

ATTN PiYo Training Attendees: Thank you for coming out to learn & understand what PiYo is all about and doing Lesson 14 with me!! Isn't it a workout like no other?! You are goning to LOVE teaching PiYo and your classes will love you for it!

THANK YOU to Kate Horney, Group Fitness Coordinator at the Twin Rivers YMCA & Randi Burke- for getting this event to the club & to New Bern!


I loved having you all there and enjoyed your positive spirits and willingness to learn so fast! I hope to see you at more Powder Blue events and PiYo Lesson Workshops!

A scene in New Bern - so beautiful!

Sunday, November 7, 2010

TURBO KICK NUKES NEW BERN, NC!


Oh it's on FIRE alright...TURBO KICK was showing the flames in New Bern, NC and this group could handle the HEAT!

TURBO KICK Training Attendees: Thank you SO MUCH for coming out to learn Turbo Kick and doing Round 41 with me!! What a BLAST!!!! You're gonna LOVE teaching Turbo Kick and I am so happy to share it with you!

THANK YOU to Kate Horney, Group Fitness Coordinator at the Twin Rivers YMCA & Randi Burke- for getting this event to the club & New Bern!

A SPECIAL SHOUT OUT to all of the TURBO KICK VETS who came out for the ROUND 41 WORKSHOP! Thanks for showing your TK LOVE!


What a BLAST KILLIN' IT with all of you! I hope to see you at future TURBO KICK & Powder Blue events!

Saturday, October 30, 2010

THRILLER - Amanda & crew



Here's my Tues pm Hustle class's THRILLER Dance - take 1. Just turn off/pause the music playing on my blog first (right hand column).
~Amanda

Tuesday, October 26, 2010

Beachbody Coaching - 3 reasons

A quick overview of why one would become a Beachbody Coach. Why it's super HOT right now. Comment if you have a comment, question or deep thought =) ~Amanda

Sunday, October 24, 2010

THRILLER!!!


ARE YOU READY FOR HALLOWEEN????

If you haven't made it out to Hip Hop Hustle class at the Y - don't delay!! We have been working on THRILLER & we'll be performing soon!!

Class times are:
- Mon, 25th & 11/1 - 10:30am w/Amanda at Kerr YMCA... performance* day Nov 1st!!
So just wear your Halloween costume to bed & come to class!!
- Tues, 26th - 5:30pm w/Amanda at Factory YMCA... performance* nite!!!
- Wed, 27th - 7pm w/Traci at Kerr YMCA... performance* nite 27th!!

*Performance nite/day:
This where we get into character and dress the part to perform THRILLER!! So wear your creepy yucky wardrobe, rip up some tees and pants/skirt, make your hair crazy, & do some face painting!! I will videotape it so you can remember how GHOULISH you looked. If you don't want to be featured, you can hold a camera!

PRACTICE AT HOME!!!
Here's a link so you can learn before you come to class if you want. http://www.youtube.com/watch?v=heEFEOfAn4k - just follow right along. She has other clips too, so watch the one before to go slower.
And see my friend Nolan's version. So cool!!
http://www.youtube.com/watch?v=pJF6a-tx6Q0 - get outfit ideas!!!

See you there!!!
~Amanda

Thursday, October 14, 2010

Nutritional Supplements

Is your diet in need of better nutrients? Today's food doesn't have near enough of the GOOD STUFF that our bodies need for optimal health. Check out the nutritional supplements provided by Beachbody. A leader in the fitness industry! ~Amanda

Tuesday, October 12, 2010

Is Coaching Right for You?

If you are in the fitness industry or just want to be... take a look at this clip. This is my friend, Jenelle, and this is what I do. We are on the same 'team' with Platinum Presenters. (No you don't have to be a presenter to be on this team...it's just the team name.) Then if you want to know more, just give me a jingle, or a text, fb, ;) ~Amanda

Friday, October 8, 2010

Fitness Finally Pays

I have been in the fitness industry for over 19 years and to be honest - you don't make a whole lot of dough! =) You do it for the PASSION you have to help people get better, to burn calories, to have fun, to lose weight, to bond with friends, to make new friends, to push people to their next level, to help them reach their GOALS... it's not a glamorous job - but we LOVE it!!

Despite all the work we do and the amount we make for it...we still enjoy every moment. Am I right??

But I got lucky - really lucky - and found another "job" in fitness to add to my plate. Like I needed that!!! But I LOVE being a Coach with Beachbody. I don't have to sell anything, because everyone knows P90X or Turbo Jam, etc. Beachbody gives me customers because I started building a team to help me share fitness. I get a weekly paycheck every Thursday - what a blessing!

If you'd like to do the same, take some time to watch this clip and then call or msg me to chat about it. I won't "sell you" on it, on being a Coach. You have to want to. So let me know if you do. I love having a team of Do-ers! Maybe you'll join in and love it to.

Here ya go!

Thursday, September 30, 2010

Hip Hop Hustle Class!


Here's my girl Shukria working Hip Hop Hustle!!

If you want this class to come to your club - let me know! I can do a training there!

Now booking January, February and March trainings! Contact me today!
amandahenderson@turbokick.com

Wednesday, September 22, 2010

EXERCISE & PREGNANCY

Exercising While Pregnant
by Amanda Henderson


We all know that exercise is an important part of our existence. It keeps our bodies fit, it helps us to feel great, and overall, to live longer, healthier lives. Exercise can help you to strengthen your muscles, maintain/lose weight and manage your stress. Exercise is excellent for expectant mothers.

You no longer need to think that pregnancy means that you are going to get fat! Being pregnant is life-changing and can be an emotional and physical roller coaster at times. As your body changes, you may experience a variety of things along the way, including: nausea, weight gain, and stiff/loose muscles. Exercise can benefit your pregnancy by relieving stress, helping to balance your hormones, increasing your stamina and energy, and helping to prepare you for labor and delivery. Eating good, wholesome foods is absolutely necessary to help your exercise regimen. Take a look at your daily schedule and make exercise a top priority.

You should always consult with your health care provider before starting on any exercise program, to ensure that the programs are right for you. You don’t want to put you or your baby’s health at any risk.

Listed below are some ways to exercise safely during your pregnancy and other items to consider.

Before You Begin

Before you choose an activity, take into consideration how much exercise you have done in the past. Did you work out a lot, or were you more of a couch potato? If it’s been a while since you’ve exercised, then you should definitely start out slowly. If you are used to exercising, it is still important to take things relatively slow. You may not be used to the extra weight your body is carrying or the amount of energy you now require to move. Know that you will have to do things in moderation and you may have to adjust, as each month changes your body.

Know Your Body

Your body will be going through many changes during your 40 weeks of pregnancy. Being fit during this time requires safe, regular, moderate exercise. If you are used to running a 5K every morning, you may want to reconsider. And if you normally don’t run, now is NOT the time to start training for a marathon! You are supposed to gain some weight, not lose it, so your workouts should be manageable and help to make you feel great!

Clothing

Be sure to have the correct workout attire and shoes required to do the specific activity. An old pair of tennis shoes can wreak havoc on anyone, let alone if you are pregnant! So it’s a good excuse to go shopping for some new items! For clothing, choose materials that keep moisture away and that are comfortable for your body. This includes support bras. Shoes are very important, as they provide protection, support, cushioning, traction and flexibility. With your changing body size throughout your pregnancy, your balance and coordination will be tested. Be sure to have the best and safest active wear for each activity you do.

Choosing An Activity

The key to enjoying exercise during pregnancy is to choose one that you enjoy or are excited to do. Something that is fun or engaging. There are a wide variety of great activities that you can do. Focus on low-impact activities, which will get your blood pumping but won’t put excess strain on your body. You want to keep your BPM under 140 and avoid lying on your back after your third month. Blood flow can be blocked to your baby.

The safest and most productive activities during pregnancy are walking and swimming. You can do both of these exercises throughout your entire 40 weeks. They are low risk for injuries and are easy to do. You can take a nice stroll around your neighborhood, at the mall, at an indoor track, or on a treadmill. So easy!

Some great low impact activities during pregnancy also include:

Yoga – There are all kinds of yoga classes out there and you can find one that works best for you, such as Gentle Yoga, PiYo™ (which also includes pilates and dance elements), or prenatal yoga. Make sure that you don’t do any twisting poses/movements and be weary of some balance poses. You don’t want to twist that waistline where your baby is busy growing. Your ligaments will also be more flexible during this time, where you are more likely to overstretch or become off-balance. Simple poses and stretches are great for you though.

Weight Classes – It’s important to keep those muscles moving! A great muscle or weight class will help you to maintain your muscle and to keep your strength. Make sure you don’t overdo it by using or doing too much. You may need to use lighter weights, even if you are used to heavier ones. You don’t want to pull a muscle when you are pregnant. Especially in the last trimester, when it’s hard enough to get in and out of the car! Give yourself a limit and avoid abdominal work after the third trimester.

Low Impact Aerobics – This could include a variety of classes, including: dance, some non-contact kickboxing classes, cycling, treadmill classes, etc. Obviously, some are more low impact than others, so you will have to be diligent in checking out which ones are right for you. If you have been actively engaged in some of these aerobics classes before you were pregnant, chances are good that your doctor will tell you that you are alright to continue doing those activities. Just make sure that you are keeping to the appropriate beats per minute (typically 140bpm and below) and that you feel good doing it.

Exercise Safety and Signs

During pregnancy, it is especially important not to overwork yourself. Some signs could be shortness of breath, dizziness, feeling faint or nausea. Your body is experiencing many changes that require oxygen and energy needed to help support this new baby growing inside you! This is why you need to know how to measure your body's responses to exercise.

The talk test is a great guide to know if you are working within the right range. You should be able to talk to someone without running out of oxygen. You can also check your pulse to make sure of your beats per minute, or even purchase a heart rate monitor for an easy check during your workout! Some even show calories burned! Just listen to your body.

So now that you know what to do... check-in with your health care provider. Enjoy exercising during your pregnancy! You’ll be so glad that you did – for yourself AND your baby!

You can also find this article on Chalene Johnson's website: http://bit.ly/aT9ZLp

Saturday, September 18, 2010

RALEIGH, NC - TURBO KICK TRAINING 9/25!

GET ENERGIZED!
TURBO KICK (aka Turbo Jam & Turbo Fire) is a total body workout! Check out Round 40 below! And you don't have to be an Instructor - register as a PRO!



From the NOVICE to the SEASONED INSTRUCTOR - become even better at kickboxing by perfecting your form & learning all about Turbo Kick! All levels are welcome; no experience required! Turbo Kick Training wil help you to teach a KILLER class!


What: TURBO KICK TRAINING
When: SATURDAY, SEPT 25th
Where: ALEXANDER FAMILY YMCA - RALEIGH, NC*
Time: 9am-5pm (Instructor); 9am-2:30pm (Pro)
***Instructors earn 7.75 AFAA / .7 ACE credits!!!***

PRO Level - learn more, get the music & class DVD, but don't teach (NO TESTING!)
Rates: $125 Host Club Rate; $195 regular; $125 Group Rate(3+).

INSTRUCTOR Level - learn more, get the music & DVD, AND teach it! (no licensing fees.)
Rates: $159 Host Club Rate; $229 regular; $159ea Group Rate(3+)

ALREADY TURBO KICK TRAINED??
Register for the ROUND 40 WORKSHOP from 11am-1pm!
Rate: $50 Early Bird; $60 regular; or FREE if you own it!
Earn credits too!

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

See ya there! Email me with any questions: amandahenderson@turbokick.com

Sunday, September 12, 2010

5-Day Kick-Start "to get back into those jeans!" Slim Down Challenge

It's time to...
"get back into those jeans!"
and KICK-START your way into a healthier you this fall!


Below you will find your daily plan for these 5 days:
(I bet you'll lose inches so please take your measurements!)

BEFORE YOU BEGIN: Step on the scale and write down your weight & body fat (if yours tells that). Take your measurements. Include: around chest, biceps, waist (biggest part), hips (biggest part & around the booty), thighs (largest part). You should have 7 measurements written down. You might not be the same on the left as you are on the right, so take both!

Drink 8-12 glasses of water each day!!! Eat 5 times/day! For instance: 7am breakfast, 9:30am snack, 12:30pm lunch, 3:30pm snack, 6pm dinner... something like this. Fueling about every 3 hrs. No food after dinner! WATER!

HERE'S YOUR 5-DAY PLAN:

DAY 1 - Monday:
WORKOUT: 45-50 min HARD CARDIO (WORK IT!)

Breakfast - 1 slice turkey bacon, 1 cup low-fat plain yogurt, 1/2 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 (flavor may vary), 1 cup skim milk or water and blend
Lunch - Tuna or Chicken Salad - include: romaine lettuce, spinach, chopped onion, egg, mustard - to taste (no mayo)
Snack - peanut butter and celery - 3 stalks, 1 Tbsp pb. (may use apple)
Dinner - Stir Fry: 4 oz skinless chicken breast, 1/4c brown rice, snow peas, onion, tomato or other similar veggies & soy sauce. (no corn or carrots)


DAY 2 - Tuesday:
WORKOUT: 30min WEIGHTS (UPPER BODY) & 30min HARD CARDIO (KICK IT!)

Breakfast - 3 egg whites, 1 cup broccoli (may add fresh salsa 1Tbs)
Snack - NutNanna Protein Smoothie - 1/2 banana, 1 scoop protein powder, 1 tsp peanut butter - add ice optional.
Lunch - Turkey Sandwich - 1 slice whole wheat bread, 3 slices turkey, 4 romaine leaves, mustard, 2 slices tomato, 1 c alfalfa sprouts
Snack - 1 cup cottage cheese, 2 Tbl blueberries or 1 Tbl pineapple
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 - Wednesday:
WORKOUT: 50-60min CARDIO (KILL IT)

Breakfast - 4 egg whites, 1/2 tomato chopped (make omelette)
Snack - 10 almonds (no flavorings) and 2 Tbl dried cranberries
Lunch - Roast Beef or Turkey Sandwich and Salad - 4 oz roast beef/turkey, mustard, rye/whole wheat bread, 1c shred romaine w/lite italian dressing
Snack - YoBerry 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 - Thursday:
WORKOUT: 40min WEIGHTS (LOWER BODY) & 20min HARD CARDIO (DO MORE!)

Breakfast - 1 c cottage cheese w 1/2 c raspberries
Snack - 1 pear or apple 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 - Almond Protein Smoothie - 1 scoop protein, 1 drop almond extract, 4oz water, 4oz 2%milk or almond milk.
Dinner - Fish and salad: 3 oz halibut, orange roughy, salmon, or tilapia, 1 c steamed broccoli, 2 c shredded romaine w/vinegar&oil or lite italian.


DAY 5 - Friday:
WORKOUT: 60min CARDIO (GO FOR IT!)

Breakfast - 4 egg whites: scrambled w/3 slices turkey
Snack - BanOJ Protein Smoothie - 1/2 banana, 1 scoop protein powder, 4oz water, 4oz OJ.
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), 2 cup romaine lettuce w/italian drsg.

FEEL FREE TO DO MORE IN YOUR WORKOUTS...YOU CAN DO IT!!! See you at the finish line!
~Amanda

Saturday, September 4, 2010

Free Workout for Anyone Right Here!


Here's a "Pay It Forward" workout from Tony Horton, creator of P90X. He's given a FREE workout for anyone needing to lose a lot of weight.

If this guy that's over 400lbs can do it... you can! Just press play here and GO!

Pass on my link to my blog to your friends and loved ones so they can do this workout at home or at work. www.turboamanda.blogspot.com
~Amanda

Wednesday, September 1, 2010

Turbo Kick Round 42


Check out the lastest Round lead by Holly H. and Mike S. (first time without Chalene Johnson!) Enjoy!

To get Turbo Kick trained in NC & SC - message me!
amandahenderson@turbokick.com
~Amanda

Friday, August 20, 2010

Get P90X - get 2 Extra DVDs Free!



THIS JUST IN: Get P90X from a Coach (like me) and get two FREE DVD workouts...
- P90X Plus, Fountain of Youth: Tony's favorite yoga moves in less time
- Mammoth UML: Tony's ultimate Upper-Middle-Lower workout
- $40 value!

To get your P90X, go to: www.turboamanda.com

Sunday, August 15, 2010

Turbo Fire HIIT 25 - My First Try!



Here's my short clip of what Turbo Fire HIIT 25 is like. This is a 25min workout on DVD for home use. Different than Turbo Kick at the gyms.

The HIIT workouts are all about the TURBOs, so lots of plyometrics.

Afterwards, there is a 10min Stretch which compliments to finish off the workout. =) Thumbs up! ~Amanda

Friday, August 13, 2010

Turbo Kick Round 42


This Round will be coming out soon! I just got my email saying it will be shipping shortly! Mike Saure is teaching this one...he's a Presenter for Powder Blue Productions located in SoCal!

Camp DO MORE - SYTYCD - National Dance Appreciation Day


This will be Hip Hop Hustle 13's THE SHOW! Can't wait!

Wednesday, August 11, 2010

Sunday, August 8, 2010

Camp Turbo 2010 Dance Party: The 2nd Annual Hair-Off


My first hair-off... man are those girls crazy!! I was so whipped - check out my gaze after my big head spin (near the end)... WHOA!!!

Camp Do More 2010 - Team Competition: Orange


Orange Angstas in full effect! Yep, that's me on the mic...so fun! Plan on going next year - it's a blast! ~Amanda

Tuesday, July 13, 2010

Turbo Fire HIIT 20 with BLOOD!


Turbo Fire is a home fitness workout series created by Chalene Johnson and a sure calorie burner!! Turbo Fire is NOT for everyone!

HIIT 20 is 20min of Turbos w/short breaks. Not as hard as HIIT 15 for me, but still had to catch my breath! =)

Get yours and I'll be your Coach at: www.turboamanda.com

Sunday, July 11, 2010

I GOT MINE!


Beachbody Products on 12seconds.tv
Special Delivery for me! Sometimes I like to make special purchases that I will know I will use over and over!! ;)


My take on Turbo Fire HIIT15 on 12seconds.tv
Here's what I think about Turbo Fire HIIT 15 workout (15min) and I also did the 10min Stretch on that DVD too. A nice cool down after HIIT 15. Reminds you to take care of your shoulders!

You totally DO feel like you're in the class with them. Everyone looks great and at the end of the workout, they spotlight the participants. It's so cool seeing lots of my Turbo friends!!

If you want more info about Turbo Fire or Shakeology - just ask me.
Or visit my site: www.turboamanda.com

I'm going to CAMP TURBO at the end of the month and I'll be posting about the goings-on there. So be on the lookout! =) ~Amanda

Monday, July 5, 2010

CAMP TURBO CHALLENGE - Week 2

So I didn't post my Week 1 food guide since I knew it was the holiday week & most people wouldn't follow it anyway! =) But here is the one I'll be doing for this week:

WEEK 2!!

Weigh in: Step on that scale and write it down if you didn't do it last week.
Measure: R & L biceps, chest, waist (around largest belly area), hips (around hips/glutes area), R & L thights (largest area).
Be honest: You will measure again on the last day. Write this info down today and keep in a safe place!

*NOTE: Meal Plans & Workouts are suggestions. Please check with your doctor before changing your diet or exercise routine.
Thanks!
~Amanda

Follow along with me or as you see fit:

DAY 1 - July 5:
WORKOUT: 1 HR CARDIO
Breakfast - 2 eggs, toast, water
Snack - 1/2c low fat vanilla yogurt, 1/4t cinnamon and 1 sm apple
Lunch - Grilled Chicken Salad: chicken, 2 tomato slices, romaine leaves, red onion, peppers.
Snack - Choc Protein Shake: water, 2 scoops protein pwdr.
Dinner - Grilled Chicken - 4oz w/squeeze of lemon, small salad, brown rice.

DAY 2 - July 6:
WORKOUT: 1 HR SCULPT
Breakfast - Spanish Eggs: 3 egg whites & 1 egg-beaten, 1/4 sliced avocado, 1/4c salsa.
Snack - Apple and 1 Tbsp PB.
Lunch - Blackberry Smoothie: 12oz water, 2 scoops protein pwdr, 2 Tbsp frozen OJ concentrate, 10 fzn blackberries, 3 ice cubes - blend
Snack - 1/2c cottage cheese and 1/2c fresh pinapple
Dinner - Chicken Pita Pizza - whole wheat pita, 1/4c lowfat pizza sauce, 3oz chicken cooked and cubed, 1/4 red bell pepper sliced, 1/4 yellow bell pepper sliced, 1/4 small zucchini sliced, 1/4c lowfat mozzarella cheese shredded. At 425 bake 10-12min...even in toaster oven!

DAY 3 - July 7:
WORKOUT: 1 HR CARDIO
Breakfast - Denver Omelette: 3 egg whites-scrambled, 2 Tbsp chopped green onion, 1/2 roma tomato chopped & 1 slice ham chopped.
Snack - Shakeology - choc w/milk & 2-3 strawberries
Lunch - Turkey Sandwich: 3 slices turkey, 3 tomato slices, 1 onion slice, 1 tsp dijon or reg mustard, 2 romaine leaves, 1 slice whole grain bread
Snack - 1/2c vanilla yogurt w/ 1/2c strawberries;
Dinner - to come

DAY 4 - July 8:
WORKOUT: 1 HR CARDIO
Breakfast - 1c oatmeal w/water
Snack - 1 sm apple & 1 string cheese or protein bar;
Lunch - Choc Shakeology w/milk & 1Tb Peanut Butter
Snack - 2 oz almonds
Dinner - to come

DAY 5 - July 9:
WORKOUT: 1 HR SCULPT
Breakfast - 3 eggs scrambled (1 yolk), 1 slice wheat toast
Snack - 4 slices turkey deli meat
Lunch - Choc Shakeology w/milk & drop of mint extract
Snack - 1/2c vanilla yogurt w/1tsp grape jam
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.

DAY 6 - July 10:
WORKOUT: 1 HR CARDIO
Breakfast - choc Shakeology w/milk & 1/2 banana
Snack - 4 slices of turkey meat
Lunch - Turkey Sandwich: 3 slices turkey, 2 tomato slices, 1 tsp mustard, 2 romaine leaves, 1 slice wheat bread
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

DAY 7 - July 11:
WORKOUT: DAY OFF!
Breakfast - Choc Shakeology w/Almond extract
Snack - 1/2c low fat yogurt w/1Tb peanut btr or a protein bar;
Lunch - Turkey Sandwich: 3 slices turkey, 2 tomato slices, 1 tsp mustard, 2 romaine leaves, 1 slice wheat bread
Snack - 1 sm apple w/1Tbsp PB
Dinner - Grilled Salmon: 4oz w/squeeze of lemon and olive oil and grill, fresh green beans, brown rice.
Enjoy! And get after it!

Saturday, June 26, 2010

FITNESS CHALLENGE!!

Join me Monday, JUNE 28th - JULY 28th... to workout & get in shape!
It's your...

CAMP TURBO FITNESS CHALLENGE!!

Camp Turbo is held yearly in So CA with Chalene Johnson. It has sold out again this year, but you are welcome to join in on this challenge even if you are not a camper! =) Just trying to help us campers be in shape for things to come!

WHAT'S THE CHALLENGE?
Workout with TURBO FIRE for six days/wk and eat a balanced diet for a month!
- You will workout with INTESITY and eat a CLEAN & BALANCED diet.



WHAT CAN I EAT?
My weekly meal plan and workouts will be posted here prior to each new week.
You can follow along and adjust them accordingly.
- Find Shakeology (a meal replacement shake FULL of nutrients) at:
www.turboamanda.com



WHAT DO I DO NOW?
Get your TURBO FIRE & Shakeology ready!
*** If you don't have Turbo Fire or Shakeology yet, no problem! ***
Order it now and get 2-day shipping!
Go to: www.turboamanda.com

Let's work on building up our stamina, look smokin' HOT, & getting our TURBO FIRE on!!!!

Looking forward to hearing from you!
~Amanda

Monday, June 14, 2010

Sharing Some Tips!

video

video

Got this Twitter Bling from my bosses, Chalene & Bret Johnson!
Follow me on Twitter! =)

You can get yours too: www.twittabling.com

Saturday, June 12, 2010

Is Shakeology worth it?


Here's my friend and personal Coach from Beachbody, Christine Dwyer, explaining her take on Shakeology and it's worth as she sees it.

More info on my site: www.shakeology.com/turboamanda

My personal favorite SHAKEOLOGY recipes...and don't make it with just water alone as the directions say - blah!

Chocolate-Orange Shakeology
1/2c 2% milk or almond milk
1/2c OJ (fresh if you can)
--if you want less milk do 1/4c milk and 1/4c water

Chocolate-Almond Shakeology
1/2c milk (any kind)
1/2c water
2 drops almond extract

Chocolate-Mint Shakeology
1/2c milk (any kind)
1/2c water
2 drops mint extract

Chocolate-CabanaBoy Shakeology
1/2c milk (any kind)
1/2c water (or 1/4 water & 1/4 pineapple juice)
2 drops coconut extract
1/2 banana
--optional ice
blend!

Chocolate-Oatmeal Shakeology
1/2c milk
1/2c water
1/2 packet of Weight Control Quaker Instant Oatmeal Maple & Brown Sugar

Chocolate-Peanut Butter Shakeology
1/2c milk
1/2c water
1Tbl chunky natural pb (also lots of people are using some dried pb form called pb2...google it! supposed to be healthier than pb by taking out the fat first!)
--optional 1/2 banana

Chocolate-Cheesecake Shakeology*
1c almond milk
4oz water
2Tbl PB
1-2c ice
1Tbl sugar free cheesecake pudding mix
*new for me, I haven't tried this one yet.

Chocolate-Butterscotch Shakeology*
1/2c milk
1/2c water
1-2c ice
1Tbl fat-free, sugar-free butterscotch jello mix
1Tbl pb
*another new one I have yet to try!

More recipes: www.shakeology.com/turboamanda - click on recipes
ENJOY!!!!! Info there as well. Of course a 30-day $ back guarantee too! Just like all Beachbody products! Gotta love that!
~Amanda

Sunday, June 6, 2010

PiYo Play in Raleigh, NC!!

What a great group!!!

PiYo Training Attendees: Thank you SO SO MUCH for coming out to learn all about PiYo and doing Lesson 13 with me!! I had such a good time and hope you did too! Teaching PiYo is a blast and I know you're gonna love it! SPECIAL THANK YOU to Sarah Hopkins, Group Fitness Coordinator at the Alexander Family YMCA - for hosting this event. Congrats on your new baby girl Sarah!! I hope to see all of you teaching PiYo soon!!! Please let me know when you are! ~Amanda

video





Monday, May 24, 2010

PiYo TRAINING - JUNE 5th - RALEIGH, NC!

Join me for a PiYo Training!!
Sat, June 5th - 9am-5pm.

Location: Alexander YMCA in downtown Raleigh, NC.
Register: www.turbokick.com

Email me for Group Rates! ahturbo@yahoo.com only 4 spots left!



PiYo Lesson 13 Workshop too!
If you are already PiYo trained, come for the workshop!
Register: www.turbokick.com

Sunday, May 23, 2010

MEMORIAL DAY CHALLENGE - FINAL WEEK!!

We are in the final stretch of my MEMORIAL DAY CHALLENGE!!
Go strong this week to end by losing another lb or two!

So here is what I did the last few weeks:
My Week 5 (May 3 thru 9) - repeat Week 1.
My Week 6 (May 10 thru 16) - repeat Week 2.
My Week 7 (May 17 thru 23) - repeat Week 3.

And here is this week...
My Week 8 (May 24 thru 29) - repeating Week 4.

This is it!! Last time to step it up, so really work on reaching your goals.

And we'll be SOOOO ready for Memorial Day Weekend! WHOO HOO!

Weigh back in on Memorial Day morning: Step on that scale and write your results down in lbs.
Measure: R & L biceps, chest, waist (around largest belly area), hips (around hips/glutes area), R & L thights (largest area).
Be honest: Now check back to your original measurements and see how you did!

I hope you really go for it this week and that you see results! I will be starting another FITNESS CHALLENGE in June, so be on the lookout for that one!

All the best for this week and report back to me how you did!
~Amanda

*NOTE: Meal Plans & Workouts are suggestions. Please check with your doctor before changing your diet or exercise routine.

TURBO FIRE - COMING IN JUNE!


Be the FIRST to get Turbo Fire!! As a Beachbody Coach, I get new products 2 weeks before everyone else. So if you'd like to get Turbo Fire when I can get it, let me know! Turbo Fire comes out to coaches on June 18th.

If you want to become a Coach or would like more information, message me here with a comment or email me!
~Amanda

ps - if you have trouble viewing here, click on this link:
http://beachbodycoach.com/esuite/home/TurboAmanda?bctid=82703972001

Saturday, May 22, 2010

Chalene Johnsons Mailbag Friday 5 21 10


This is my boss Chalene with her BFF Monica. They answer one of my questions about 1/2 way thru!! Enjoy!!! ~Amanda

Tuesday, May 18, 2010

How To Do a QUICK Up-Do Hair Style!


A quick 2 min lesson on a no-hassle up do!
~Amanda

Wednesday, May 12, 2010

I LOVE IT - DRs Do Too!

This stuff IS that good! When I love somthing, I share it. Truth is - it's the bomb!

Get Shakeology - Get Workouts FREE!

Choose home direct when you try Shakeology and you get these workouts FREE along with FREE shipping! Cancel anytime and there is a $ back guarantee! Can't lose!

Saturday, April 24, 2010

Memorial Day Challenge - Week 4

This IS week 4 so AFTER this week - WEIGH IN, PHOTO & MEASUREMENTS on Monday, May 3rd! Just to check in and see how you're doing.

Here is my Week 4:

APR 26 (DAY 22):
Workout: 1 HR CARDIO!
Breakfast - Shakeology
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 nec. Add shrimp when veggies are 1/2 cooked & saute until veggies are tender & shrimp opaque. Also get 1T sesame seeds & 1oz cashews
Snack - 1 string cheese
Dinner - 6oz chicken breast, 1/2c green beans, 1/2 baked potato or 1 small one - mash & add butter buds

APR 27 (DAY 23):
Workout: 30-45 MIN SCULPT/1 HR CARDIO
Breakfast - 3 slices turkey bacon, 45 egg whites scrambled with 1.5oz parm cheese grated and 1/2T fresh chopped basil
Snack - Protein bar - P90X
Lunch - Chicken Salad: 6oz skinless chicken breast -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
Dinner - 6oz Halibut, 2T pesto sauce, 1c wild rice, 1/2c steamed or grilled zucchini.

APR 28 (DAY 24):
Workout: 1 HR CARDIO!
Breakfast - Shakeology
Snack - 2 boiled eggs
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 - Small Shakeology
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.

APR 29 (DAY 25):
Workout: 1 HR SCULPT
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.
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 - Shakeology

APR 30 (DAY 26):
Workout: 1 HR INTENSE CARDIO!
Breakfast - Shakeology
Snack - 1/3c hummus with veggies 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.
Snack - Small Shakeology or protein bar
Dinner - Salmon, zucchini or broccoli, wild rice.

MAY 1 (DAY 27):
Workout: 30min SCULPT / 30min CARDIO
Breakfast - 2 slices turkey bacon, 4 egg whites scrambled w/2T skim milk. Add 1.5oz mozzarella cheese and salt/pepper.
Snack - protein bar and water
Lunch - Tuna/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.
Snack - Shakeology
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).

MAY 2 (DAY 28):
Day off!

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