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!