TRAININGS IN NC!

Trainings going on now thru April are listed in the right column.
Email me: ahturbo@yahoo.com

VALENTINE'S FITNESS CHALLENGE - WEEK 1

Here we go... 25 days... just 25 days! You can do this!!

See how great you can do in just 25 days and ready for Valentine's Day! YAHOO!

Here is Week 1:
WEIGH YOURSELF & MEASURE: BOTH BICEPS, CHEST, WAIST (AT BELLY, LARGEST AREA), HIPS (AROUND LARGEST AREA/GLUTES), BOTH THIGHS (LARGEST AREA).
BE HONEST! You will measure again on day 25. Write this info down today and keep in a safe place!

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

DAY 1:
WORKOUT: 1 HR HARD CARDIO
Breakfast - Protein Shake: 8oz vanilla yogurt/milk, 1 scoop protein pwdr, 1/2c raspberries, a squeeze lime juice, & ice and blend
Snack - 1/2c low fat cottage cheese, 1/8t cinnamon and 1 sm apple
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 - Very Cherry 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.)

DAY 2:
WORKOUT: 1 HR SCULPT
Breakfast - Egg-chiladas: 3 egg whites & 1 egg-beaten, 2 Tb cheddar cheese, 2 corn tortillas, 1/4 sliced avocado, 1/4c salsa. Fill tortillas with eggs/ch, avo and salsa.
Snack - Apple and string cheese.
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 raspberries
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:
WORKOUT: 1 HR CARDIO
Breakfast - Mushroom Omelette: 6 egg whites-scrambled, 3/4c sliced mushrooms, 2 Tbsp chopped green onion, 1/2 roma tomato chopped & a pinch or so of low-fat cheddar cheese.
Snack - Protein Smoothie: 1 cup strawb, 1 scoop protein powder, 1 cup skim milk or water and blend
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 - 1c cottage cheese w/ 1/2c blueberries;
Dinner - Turkey Goulash: recipe to come!

DAY 4:
WORKOUT: 1 HR CARDIO
Breakfast - 1/2c whole-grain oats w/skim milk, 3 egg whites & 1 egg scrambled;
Snack - 1 sm apple & 1 string cheese or protein bar;
Lunch - Chocolate Peanut Butter Smoothie
Snack - 2 oz soy nuts or protein bar;
Dinner - Ranch Chicken Salad: recipe to come!

DAY 5:
WORKOUT: 1 HR SCULPT
Breakfast - 1/2c egg substitute-scrambled, 1 portion Oat Bran Flakes, Special K, or Kashi cereal w/ 1/2c skim milk;
Snack - Protein Smoothie: 1 scoop vanilla or chocolate protein powder, 1/2c cold water or milk and add ice as needed and blend;
Lunch - Cucumber Salad: recipe to come & 1/2 Turkey Sandw (see above)
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.

DAY 6:
WORKOUT: 1 HR CARDIO
Breakfast - Denver omelette: 3 egg whites, 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 - Raspberry Protein Shake: see "Menu Mondays" in Feb for recipe;
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: March's "Menu Mondays" for recipe.

DAY 7:
WORKOUT: DAY OFF!
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 protein bar;
Lunch - Chicken Salad: find recipe in March "Menu Mondays"
Snack - Very Cherry 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.)

Enjoy! And get after it!

VALENTINE'S DAY FITNESS CHALLENGE!

Starting MONDAY, JAN 18th thru FRIDAY, FEB 12th... lose weight, feel great just in time for Valentine's Day!! and this time there's something to win!

The Low Down: You workout for 25 days and eat clean - You see results to look & feel HOT!

The Catch: You do what I say...for I am your Coach! =) You must pretend I am in your face as your personal trainer. You must workout HARD, you must post a note on your fridge and pantry that says - EAT RIGHT. You must do your best effort to give up all soda, caffeine, alcohol, smoking, junk food, fast food for this time period of 25 days!

The Payoff: Prizes awarded from me to the 2 that KILL IT!

First Place for Most LBS Lost - New Fitness Program of Choice: Turbo Jam by Chalene Johnson, Brazil Butt Lift by Leandro Carvalho, or Hip Hop Abs. Sweet!
First Place for Most Inches Lost - New Fitness Program of Choice: Slim in 6 Express, Chalene Johnson's Get on the Ball, or P90X Plus. Nice!

(Winners may opt to receive a package of P90X Peak Performance Bars & Weighted Gloves instead of a Fitness Program.) To view fitness programs - go to my site at: www.beachbodycoach.com/turboamanda

Get ready for this and watch for diet and workout postings here by Sunday! YAHOO!
~Amanda

NEW VALENTINE'S CHALLENGE!

More info to come!

What NOT to-do to get your Family & Friends Fit

10-DAY SLIM DOWN CHALLENGE: Days 6-10

Suggested Meal Plans*
*Note: I'm not a nutritionist, just a fitness enthusiast! Please check w/your Dr. before changing your diet or exercise routine. ~Amanda

Do your workouts day or night, whever you can get them in!

DAY 6:
WORKOUT: 1 HR SCULPTING -ALL BODY
Breakfast - 4 egg whites beaten, 1/2 c black beans, feta or mozzarella cheese & salsa.
Snack - 1/2 apple or 1 c red grapes w/2 slices cheddar cheese.
Lunch - Turkey Hummus sandw or pita: 3 slices turkey, 1 Tbsp hummus, lettuce, 2 tomato, mustard - ww bread or pita.
Snack - smoothie: 1 Tbsp PB, 1/2 banana, 1 scoop protein powder, 1 c skim milk and blend
Dinner - 4 oz grilled Ahi Tuna or Salmon, 1 c. edammame (soybeans; no salt), 1/4 c papaya or other fruit, small healthy salad

DAY 7:
WORKOUT: 1 HR KILLER CARDIO
Breakfast - burrito: 3 egg whites and 1 egg -scrambled, 1 small whole wheat or low carb tortilla-warm, 1/4 pinto or blk beans, 2 Tbsp salsa.
Snack - Protein Smoothie: 1 cup strawb, 1 scoop protein powder, 1 cup skim milk or water and blend
Lunch - Tuna or Chicken Salad: romaine lettuce, spinach, chopped onion, cucumber, 1 Tbsp italian drsg
Snack - 1/2 cup cottage cheese, 1 sliced tomato
Dinner - 4 oz lean broiled pork chop, 1/2 apple.

DAY 8:
WORKOUT: 1 HR CARDIO - SOMETHING YOU DON'T USUALLY DO
Breakfast - omelet: 5 egg whites-beaten, 1/2oz parm chs, 1 med chop tomato
Snack - 20 almonds (plain)
Lunch - 4oz Salmon, salad: 1/4c chopped onion, 1/2c arugula, 1c romaine shredded, 1 Tbsp Italian drsg
Snack - Protein Smoothie: 1 cup strawb, 1 scoop protein powder, 1 cup skim milk or water and blend
Dinner - Chicken (4oz), baked or broiled, 1 c steamed peas and carrots.

DAY 9:
WORKOUT: 1 HR SCULPT - FOCUS LOWER BODY
Breakfast - 1c cottage cheese w/ 1/2c raspberries
Snack - Protein Smoothie: 1/2c mango, 1 scoop protein powder, 1/2cup plain low-fat yogurt, 1/2c water or ice as needed and blend
Lunch - Chicken Curry: 2oz chicken breast chopped, 1/4c cooked brown rice, 1/2c raw cauliflower, 1/4c chickpeas, 1/4 clove garlic, 1 oz tomato paste, 3/4c low sodium chicken broth, 1/2 Tbsp curry powder...simmer broth, add curry, tom paste, and veg. Cover w/lid and cook til tender. Add chicken and heat thru. Serve over brown rice.
Snack - 2 celery stalks and 1 Tbsp peanut butter
Dinner - Hawaiian Chicken Kebabs: 3oz chicken breast(baked or broiled), 1/2c onion, 3 strips yellow pepper, 1/4 c pineapple, 1/2c cherry tomatoes, 1/2oz vinegar, 1 Tbsp olive oil. Thread chicken, pineap and veg onto skewers and drizzle with vinegar and oil. Cook on grill.

DAY 10:
WORKOUT: 1 HR ALL-YOU'VE-GOT CARDIO!
Breakfast - omelette: 5 egg whites and 1 egg-beaten, 1c raw broccoli chopped, 1/2oz feta cheese crumbled
Snack - 3 celery stalks and 1 Tbsp pnut btr
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 - 1c plain nonfat yogurt, 1 kiwi sliced, 1 Tbsp flaxseeds (optional)
Dinner - Chicken Pita: 2oz chicken breast sliced, 1/2c onion chopped, 1/2c shredded swiss or mozz cheese, 1/2c tomato sauce, 1 sm low-fat whole wheat pita. Heat sauce, add onion, cover pan and cook til tender. Place chicken in pita, pour sauce over and top w/cheese.

DAY 11:
Now, check your measurements and weigh in. See how you did on your 10-Day Slim Down Challenge! Once you have results - tell me the scoop! CONGRATULATIONS!!