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

Natural Nutrition

Visit: www.shakeology.com/turboamanda

Memorial Day Challenge - Week 3

Here's my list for the week:

DAY 15 - APR 19:
WORKOUT: 1 HR CARDIO
Breakfast - Mushroom Omelette: 4 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 - Shakeology
Lunch - Turkey Sandwich: 3 slices turkey, 3 tomato slices, 1 onion slice, 1 tsp dijon/mustard, 2 romaine leaves, 1 slice whole grain bread;
Snack - 1c cottage cheese w/ 1/2c blueberries;
Dinner - Turkey Goulash

DAY 16 - APR 20:
WORKOUT: 45min SCULPT & 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 - Shakeology
Snack - 2 oz soy nuts OR protein bar
Dinner - Ranch Chicken Salad

DAY 17 - APR 21:
WORKOUT: 1 HR CARDIO
Breakfast - 1 portion Oat Bran Flakes, Special K, or Kashi cereal w/ 1/2c skim milk;
Snack - Shakeology
Lunch - Cucumber Salad
Snack - Shakeology
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 18 - APR 22:
WORKOUT: 1 HR SCULPT
Breakfast - denver omelet - 3 egg whites and 1 egg-beaten, 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 - Shakeology
Lunch - Turkey Sandwich
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
Dinner - Spaghetti and Turkey Meatballs

DAY 19 - APR 23:
WORKOUT: 1 HR CARDIO
Breakfast - Shakeology
Snack - 1/2c low fat cottage cheese, 1/8t cinnamon and 1 sm apple or protein bar;
Lunch - Chicken Salad
Snack - Small Shakeology
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 20 - APR 24:
WORKOUT: 30min Body Weight - ie: push-ups, sit ups, pull ups, leg lifts, plank, etc.; 30min CARDIO
Breakfast - Shakeology
Snack - 1 small banana
Lunch - Chicken Pita Pizza - 1 whole wheat pita, 1/4c pizza sauce, 1 portion cooked and cubed chicken breast, 1/4 sliced red bell pepper, 1/4 sliced yellow bell pepper, 1/4 sliced small zucchini, 1/4c red-fat mozzarella cheese shredded - top pita and bake at 425 10-12min. Use your toaster oven.
Snack - Small Shakeology
Dinner - Boneless, skinless chicken breast, broccoli steamed, sweet potato baked..use butter buds and chives or salsa.

DAY 21 - APR 25:
day off!

*Note: I am NOT a certified nutritionist - just a fitness enthusiast! Please check with your doctor before changing your diet or exercise routine. Thanks! ~Amanda

HUSTLE-ING GOING ON IN GREENSBORO!!

SHAKE THAT THANG!!! This group was so much fun and didn't mess around. It was all about the dancing!!

Hip Hop Hustle Training Attendees: Thanks SO MUCH for coming out to learn and doing Hustle 8 with me!! It was a BLAST and time flew by! Teaching Hustle is so fun! You're gonna love it! So glad you ladies came out!

SPECIAL THANK YOU to Beth McKinney, Group Fitness Coordinator at the Spears Family YMCA - the host club. You were so helpful and you're such a great lady! Hugs!!

See you all for the next Hustle Workshop or come out for Turbo Kick, PiYo or All-Star Presenter Camp Trainings!! FUN FUN FUN!!!!! Enjoy Hip Hop Hustle!!!!!

Shopping Time for me!

Ahhh the gift of shopping for yourself with a gift card! Thanks Powder Blue Productions!!


I love this Body Butter! (in front) Comes in a variety of scents, but this is my favorite! I used it with all 3 pregnancies and no stretch marks! (At least none I'm aware of!) ;)

Memorial Day Challenge - Week 2

Here's my list for the week...follow along as you see fit.

DAY 8 - APR 12:
WORKOUT: 1 HR CARDIO
Breakfast - Meal Replacement PB Shake: Shakeology for me! Choc w/milk, 1 Tbl PB, ice.
Snack - 1 mozzarella string cheese w/ 1/2 sliced bell pepper
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 lg celery stalk w/pb
Dinner - Chicken Bruschetta: 5oz chicken breast, 1 tsp onion powder, 1 tsp chili powder, 1 plum tomato diced, 2 Tb fresh basil sliced, 1 t minced garlic, 1 t olive oil, 2 cups steamed green beans. Season chicken w/onion & chili powder and grill/broil 4-5min/side. Make bruschetta - combine tomatoes, basil & garlic with salt&pepper. Top chicken w/bruschetta & serve along side green beans.

DAY 9 - APR 13:
WORKOUT: 1 HR CARDIO & 30min SCULPT
Breakfast - Omelette: 3 egg whites, 1 cup fresh spinach leaves, 1 cup diced tomatoes, 1/4c mozzarella cheese, 1/2 whole wheat english muffin/toasted. 2
Snack - apple w/1Tb pb
Lunch - MR Shake: Shakeology - choc, w/4 fresh strawberries
Snack - 1/2c cottage cheese and 1/2c fresh raspberries
Dinner - Grilled Salmon: 4oz w/squeeze of lemon/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 10 - APR 14:
WORKOUT: 1 HR CARDIO
Breakfast - MR Shake: Shakeology - choc scoop & 1/2c milk, 1/2c oj.
Snack - 2 deviled eggs
Lunch - chicken quesadilla: 4oz chicken breast, 6" ww tortilla, 1/2c diced tomoato, 2 romaine lettuce leaves shredded, 1/4c ched cheese, 1/4c salsa, taco seasoning to taste, cilantro.
Snack - 1/2 of 6" whole wheat low carb tortilla with 1/2 turkey dog & 1 tsp mustard.
Dinner - BBQ Chicken w/steamed broccoli: 5oz chicken breast w/bbq grilled, 1 cup broccoli.

DAY 11 - APR 15:
WORKOUT: 1 HR SCULPT
Breakfast - Veggie Scramble: 1/2 zucchini diced, 1/4 red or green bell pepper diced, 3-4 chopped broccoli forets, 1/4c red onion chopped, 1 egg & 3 egg whites, 1 oz grated parm cheese.
Snack - 4 cucumber slices w/2 Tsp cream cheese
Lunch - MR Shake: Shakeology - Choc w/milk & 1Tb Peanut Butter
Snack - 2 oz almonds
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 12 - APR 17:
WORKOUT: 1 HR CARDIO
Breakfast - MR Shake: Shakeology - choc w/milk & drop of mint extract.
Snack - 1/2 6" ww tortilla, 2Tb marinara sauce, 1/2 oz mozz. cheese, 1 Tb fresh basil = pizza margarita
Lunch - chicken salad: 3 cups torn romaine leaves, 4oz cooked chicken breast, 1.5 Tbsp olive oil/balsamic vinegar mix.
Snack - Turkey roll up: 1/2 6" ww tortilla, 1/2Tb lite mayo, 1/2Tb diced celery, 1/2 Tb diced red onions, 1oz turkey.
Dinner - Steak or chicken fajitas: include 1/2 red, yellow, green bell peppers, 1/4 red onion, 1 6" ww tortilla, 1 plum tomato, 1/2 cucumber, lime juice, seasonings: garlic powder, cumin, salt & pepper. Optional 1/4 cup salsa.

DAY 13 - APR 18:
WORKOUT: 1 HR CARDIO & 30min SCULPT
Breakfast - Cottage cheese parfait: 3/4c low fat cottage cheese, 1/2c fresh strawberries & 2 Tbsp chopped walnuts.
Snack - MR Shake: Shakeology - choc/milk with 1/2 banana
Lunch - Turkey Burger: 3oz cooked grnd turkey, 2 tomato slices, 1 onion slice, 1 tsp mustard, 1 Tbsp ketchup, 3 romaine leaves.
Snack - 20 almonds
Dinner - Halibut grilled or broiled, black bean relish: 1/4c black beans, 2T red onions diced, 2 T lemon juice, 1 T minced cilantro, 1t dried cumin. Greek Salad: 2c torn romaine lettuce, 1/2 sliced cucumber, 2 T red-fat crumbled feta cheese, 3 cherry tomatoes halved, 2T lemon juice.

DAY 14 - APR 19:
WORKOUT: DAY OFF!
Breakfast - MR Shake: Shakeology - choc, w/milk & 2 drops almond extract.
Snack - 30 peanuts
Lunch - Chicken Pita Pizza - 1 whole wheat pita, 1/4c pizza sauce, 1 portion cooked and cubed chicken breast, 1/4 sliced red bell pepper, 1/4 sliced yellow bell pepper, 1/4 sliced small zucchini, 1/4c red-fat mozzarella cheese shredded - top pita and bake at 425 10-12min. Use your toaster oven!
Snack - 4 dark hershey's kisses dipped in 1Tbl all-natural.
Dinner - Chicken kabobs: 5oz chicken breast, lemon juice, 1t paprika, 1t Mrs. Dash, 1/2 c red onions, 1c bell peppers, 1c zucchini.

Memorial Day Challenge - Week 1!

HERE WE GO!! This challenge is just shy of 2 months, so don't delay and no time to cheat! You can do this with me!!

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

Weigh in: Step on that scale and write it down.
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

Here is my Week 1 - join in as you see fit:

DAY 1 - APR 5:
WORKOUT: 1 HR CARDIO
Breakfast - Meal Replacement Shake: Shakeology for me! Choc w/milk and a drop of almond extract.
Snack - 1/2c low fat vanilla yogurt, 1/4t 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 - Strawberry Protein Shake: water, 2 scoops protein pwdr, 2-3 strawberries, 5-6 ice cubes blended
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 - APR 6:
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 - APR 7:
WORKOUT: 1 HR CARDIO
Breakfast - Omelette: 3 egg whites-scrambled, 2 Tbsp chopped green onion, 1/2 roma tomato chopped & a pinch or so of low-fat cheddar cheese.
Snack - Meal Replacement Shake: 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 - 1c cottage cheese w/ 1/2c blueberries;
Dinner - Turkey Goulash: recipe to come!

DAY 4 - APR 8:
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 - Shakeology - Choc w/milk & 1Tb Peanut Butter
Snack - 2 oz almonds
Dinner - Ranch Chicken Salad: recipe to come!

DAY 5 - APR 9:
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 - Shakeology - choc w/milk & drop of mint extract
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 - APR 10:
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 - Shakeology - choc/milk with 1/2 banana
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

DAY 7 - APR 11:
WORKOUT: DAY OFF!
Breakfast - Shakeology - choc w/Mint extract
Snack - 1/2c low fat yogurt w/1Tb peanut btr or a protein bar;
Lunch - Chicken Salad - recipe to come
Snack - 1 sm apple w/pb & 2 slices of turkey
Dinner - Grilled Salmon: 4oz w/squeeze of lemon and olive oil and grill, fresh green beans, brown rice.
Enjoy! And get after it!

AMANDA'S MEMORIAL DAY FITNESS CHALLENGE!

Join me APRIL 5th - MAY 28th... to workout & get in shape for MEMORIAL DAY WEEKEND & SUMMER!!

WHAT?
Workout 6 days/wk for 53 days and eat clean; with one day off/wk! Pick your workout weapon of choice - home workout videos, gym workouts, outdoor workouts, etc. Make a friend/spouse join ya! Need help picking something to do - just ask me!!

HOW?
Go now and get a login name on my site: www.beachbodycoach.com/turboamanda (it's FREE and it's just me, no worries) and I am then your FREE Coach! =) (Need more incentive? Put $20+ tucked away in a coat pocket that you can't tough until you've reached the end of the challenge!)

You will have access to login your workouts daily (called WOWY), with a chance to win daily prizes from Beachbody! ($300-$1000, cameras, etc. I log mine in almost every day since some of my friends have won before! I will be there logging in my daily workouts and I hope to see you there as well.)

You must workout HARD, you must post a note on your fridge/pantry that says - EAT CLEAN! You must do your BEST EFFORT to eliminate sugar, caffeine, alcohol, smoking, junk food, fast food, etc for this time period! (Promise me you'll do it!) Pretend I am in your face as your personal trainer.

My weekly meal plan and workouts will be posted prior to each new week if you'd like to follow along. Adjust accordingly for yourself.

THE END...
Look smokin' HOT & have bragging rights about which workout made you look THAT good!!! SA-WEET!!!

Be ready to ROCK!
~Amanda