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

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

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!

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!

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!