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!!