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Friday, December 30, 2011

LES MILLS PUMP IS HERE!

Based on BodyPump - one of the best classes in the clubs using a barbell with lots of reps!

Get it for your home if you don't have a class near you. Get lean for 2012!!

Get it here: www.TurboAmanda.com - I'm a distributor & your coach if you need me!
=) ~Amanda

Sunday, December 18, 2011

BABY BUMP

9 months and counting!!

Friday, December 16, 2011

Pecan-Crusted Salmon

SALMON!
It's so good for you, with essential omega-3 oil and great protein... this recipe is a HIT in our house with kids ages 9, 6 & 3! Although you could do a basic kosher salt and fresh ground pepper salmon and bake for 15-20min at 400. YUM! Either way, adding fish into your diet is a great idea!

PECAN-CRUSTED BAKED SALMON
2 Tb dijon mustard
1 Tb reduced fat margarine (melted)
4 tsp honey
1/4 cup fresh breadcrumbs
1/4 cup finely chopped pecans/walnuts
2 tsp chopped parsley
4 (4 oz) salmon filets - or 1 lg filet
salt & pepper to taste

Combine breadcrumbs, nuts and parsley -set aside. Melt margarine and mix with mustard and honey in a small bowl -set aside. Season each salmon filet w/salt and pepper. Place filets in a baking dish sprayed w/nonstick cooking spray. Brush each filetw/mustard mixture. Sprinkle w/crumb mixture & press lightly into filet.

Bake at 450 for 10min per inch of thickness or until fish flakes easily w/fork.
Serve with rice/wild rice, grilled veggies of your choice, and maybe some fresh fruit!

Makes 4 servings
Calories: 228
Protein: 24gr

Tuesday, December 13, 2011

Hip Hop Hustle 19!!

At 35 weeks along, I'm amazed that I can still move like this! Last time when I was prego with Brooke, I gave up this class early. But my team encouraged me to stay on and I did and it's been really fun! Not easy to shake it at times, but I'd miss my crew too much!

So here we are in another video doing our Hip Hop Hustle thang!!

Wednesday, November 30, 2011

Shaun T on Conan

Check out Hip Hop Abs and Insanity creator - SHAUN T - as he shows his own abs and teaches Conan exercises to help him get a booty!

To get your own copy of these workouts, go to www.TurboAmanda.com

Saturday, November 26, 2011

EXERCISING WHILE PREGNANT


by Amanda Henderson

We all know that exercise is an important part of our existence. It keeps our bodies fit, it helps us to feel great, and overall, to live longer, healthier lives. Exercise can help you to strengthen your muscles, maintain/lose weight and manage your stress. Exercise is excellent for expectant mothers.

You no longer need to think that pregnancy means that you are going to get fat! Being pregnant is life-changing and can be an emotional and physical roller coaster at times. As your body changes, you may experience a variety of things along the way, including: nausea, weight gain, and stiff/loose muscles. Exercise can benefit your pregnancy by relieving stress, helping to balance your hormones, increasing your stamina and energy, and helping to prepare you for labor and delivery. Eating good, wholesome foods is absolutely necessary to help your exercise regimen. Take a look at your daily schedule and make exercise a top priority.

You should always consult with your health care provider before starting on any exercise program, to ensure that the programs are right for you. You don’t want to put you or your baby’s health at any risk.

Listed below are some ways to exercise safely during your pregnancy and other items to consider.

BEFORE YOU BEGIN

Before you choose an activity, take into consideration how much exercise you have done in the past. Did you work out a lot, or were you more of a couch potato? If it’s been a while since you’ve exercised, then you should definitely start out slowly. If you are used to exercising, it is still important to take things relatively slow. You may not be used to the extra weight your body is carrying or the amount of energy you now require to move. Know that you will have to do things in moderation and you may have to adjust, as each month changes your body.

KNOW YOUR BODY

Your body will be going through many changes during your 40 weeks of pregnancy. Being fit during this time requires safe, regular, moderate exercise. If you are used to running a 5K every morning, you may want to reconsider. And if you normally don’t run, now is NOT the time to start training for a marathon! You are supposed to gain some weight, not lose it, so your workouts should be manageable and help to make you feel great!

CLOTHING

Be sure to have the correct workout attire and shoes required to do the specific activity. An old pair of tennis shoes can wreak havoc on anyone, let alone if you are pregnant! So it’s a good excuse to go shopping for some new items! For clothing, choose materials that keep moisture away and that are comfortable for your body. This includes support bras. Shoes are very important, as they provide protection, support, cushioning, traction and flexibility. With your changing body size throughout your pregnancy, your balance and coordination will be tested. Be sure to have the best and safest active wear for each activity you do.

CHOOSING AN ACTIVITY

The key to enjoying exercise during pregnancy is to choose one that you enjoy or are excited to do. Something that is fun or engaging. There are a wide variety of great activities that you can do. Focus on low-impact activities, which will get your blood pumping but won’t put excess strain on your body. You want to keep your BPM under 140 and avoid lying on your back after your third month. Blood flow can be blocked to your baby.

The safest and most productive activities during pregnancy are walking and swimming. You can do both of these exercises throughout your entire 40 weeks. They are low risk for injuries and are easy to do. You can take a nice stroll around your neighborhood, at the mall, at an indoor track, or on a treadmill. So easy!

GREAT LOW IMPACT ACTIVITIES:

Yoga – There are all kinds of yoga classes out there and you can find one that works best for you, such as Gentle Yoga, PiYo™ (which also includes pilates and dance elements), or prenatal yoga. Make sure that you don’t do any twisting poses/movements and be weary of some balance poses. You don’t want to twist that waistline where your baby is busy growing. Your ligaments will also be more flexible during this time, where you are more likely to overstretch or become off-balance. Simple poses and stretches are great for you though.

Weights Classes – It’s important to keep those muscles moving! A great muscle or weight class will help you to maintain your muscle and to keep your strength. Make sure you don’t overdo it by using or doing too much. You may need to use lighter weights, even if you are used to heavier ones. You don’t want to pull a muscle when you are pregnant. Especially in the last trimester, when it’s hard enough to get in and out of the car! Give yourself a limit and avoid abdominal work after the third trimester.

Low Impact Aerobics – This could include a variety of classes, including: dance, some non-contact kickboxing classes, cycling, treadmill classes, etc. Obviously, some are more low impact than others, so you will have to be diligent in checking out which ones are right for you. If you have been actively engaged in some of these aerobics classes before you were pregnant, chances are good that your doctor will tell you that you are alright to continue doing those activities. Just make sure that you are keeping to the appropriate beats per minute (typically 140bpm and below) and that you feel good doing it.

EXERCISE SAFETY & SIGNS

During pregnancy, it is especially important not to overwork yourself. Some signs could be shortness of breath, dizziness, feeling faint or nausea. Your body is experiencing many changes that require oxygen and energy needed to help support this new baby growing inside you! This is why you need to know how to measure your body's responses to exercise.

The talk test is a great guide to know if you are working within the right range. You should be able to talk to someone without running out of oxygen. You can also check your pulse to make sure of your beats per minute, or even purchase a heart rate monitor for an easy check during your workout! Some even show calories burned! Just listen to your body.

So now that you know what to do... check-in with your health care provider. Enjoy exercising during your pregnancy! You’ll be so glad that you did – for yourself AND your baby!

You can also find this article on Fitness Celebrity, Chalene Johnson's website: http://bit.ly/aT9ZLp

Thursday, November 3, 2011

HEALTHY PUMPKIN BARS

Ready for something yummy for the holidays? Try this sweet recipe!

Ingredients:
Wet:
1 c egg whites
1 ½ c sugar
1 c applesauce
2 c canned pumpkin

Dry:
2 c all purpose flour
2 teaspoons ground cinnamon
1 TB baking powder
½ teaspoon salt
1 teaspoon baking soda
¼ teaspoon ground nutmeg

1) Preheat oven to 350 degrees
2) Grease or use non-stick spray on 18x12 cookie sheet
3) Mix all wet ingredients
4) Mix all dry ingredients
5) Gently fold dry mixture into wet.
6) Pour into prepared pan
7) Bake for approximately 25 minutes or until knife comes out clean.
8) Allow to cool, and then slice into 24 bars.

*Optional: Before serving sprinkle lightly with powdered sugar.

Serving size: 1 bar
Number of Servings: 24
Nutrition information per bar: Calories 102; Fat: 0.1g; Carbohydrate: 23g; Protein: 2.4g

Tuesday, November 1, 2011

P90X2 is COMING!!

Watch this clip to see what the buzz is all about. =) Free shipping & 2 free extra DVDs if you get them from me! Don't pay until they ship! =) Sweet!!!

Wednesday, October 12, 2011

THRILLER DANCE - 2010

Fun to teach in October to get ready for Halloween! This year we may even do a FLASH MOB!
~Amanda

Tuesday, October 11, 2011

Team Beachbody and Raincatcher

I LOVE THIS! People helping people who need it a lot!
We take many things for granted sometimes, don't we?
Watch this great clip....

Friday, September 30, 2011

My Class goes Belly Up!!



In honor of my 6month BABY BUMP, my class sported their own to show their support! =)

Saturday, September 17, 2011

MOMS -> DIAPERS CHEAP ON AMAZON!

Members of Amazon Mom, a free program aimed at parents and caregivers, get 30% off selected diapers and wipes when they use Amazon's "Subscribe and Save" purchase option.

"That can make Amazon's price-per-diaper pretty hard to beat," says Angie Wynne, who tracks the best deals at BabyCheapSkate.com.

Signing up for Subscribe and Save means you'll receive regular delivery of an item — every one, two, three, or six months — but you can cancel a shipment at any time.

A 192-count package of Huggies Snug 'n' Dry for Size 1-2 recently cost $30.65 at Wal-Mart.com, but the Amazon Mom Subscribe and Save price was $20.90, with free shipping.

Assuming you purchased about a dozen packages a year for a typical 1-year-old, you'd pay about $250 at Amazon Mom versus $367 at Wal-Mart over the course of a year.

--- This could be just what you're looking for to save money! ---
~Amanda

Wednesday, September 7, 2011

Top 10 Sports Bras for Women


My friend Linda Pramschafer wrote this article... see it here:
http://www.fitness-health-wellness.com/fitness-products/apparel

Top Ten Sports Bras:

1. Lululemon Athletica Flow Y – Best for women A-B cup doing low–moderate activities. Removeable cups for added support. Racer back with partial mesh backing for better ventilation. $42 est

2. Moving Comfort Alexis Sports Bra – For women with A-B cup doing low impact activities like walking or yoga. Racer back style with breathable fabric. $30 est

3. Champion Shape T-Back Sports Bra – Recommended for B cups who engage in high impact sports like running or aerobics. A-Cup athletes who prefer more support may also like this bra. The fabric has a moisture-wicking treatment to help keep you dry. $30 est

4. Lululemon Athletica Ta Ta Tamer- For high impact workouts. Cups sizes B-DD. Incorporates inherent wicking & high Lycra content for maximum support. Has adjustable, criss-crossable straps with a three hook closure. $58 est

5. Champion 360 Max Support Sports Bra - Sizes up to 32-38C. Molded concealer cups give you maximum support. Breathable mesh sides stretch for a flexible fit. Moisture-wicking to keep you cool & dry. $45 est

6. Moving Comfort Fiona Sports Bra -For women with C-D cups. This has a back hook & eye closure. Soft moisture-wick fabric. Great support, even for high impact sports.$40 est

7. CW-X Ventilator Support Running Bra – This company offers numerous designs providing great support for larger sized women. The fabric is also moisture-wicking but also antibacterial and helps minimize odor as well as offering a UPF 50+. $40 est (other styles $50-$65)

8. Champion Womens Powerback Underwire Sports Bra – For high impact work outs. For those that like the extra support of an underwire. A patented back stabilizer provides control while allowing free range of motion. Has a back hook closure. $40 est

9. Shock Absorber Women’s Extreme Support – This also offers maximum support for high impact workouts. Geared toward woman D –G cup. The racer back straps are adjustable and padded for extra comfort. $55 est.

10. Enell Sports Bra's – This company has become a best friend for many larger sized women. Enell specializes in maximum support with multiple hook & eye front closures. They also use a moisture-wicking material to keep you dry & cool. $66 est.

If you are in the market for a new sports bra try on a few of the above. When you find the one(s) you like best definitely shop Amazon or Zappos to get the best deal.
Happy shopping!

Wednesday, August 31, 2011

P90X2 - PreOrder Sept 1st-Sept 5th!



Pre-Order your P90X2 on Sept 1st on my site and get:
- FREE shipping (if ordered from my site!)
- no payment until it ships
- guaranteed to arrive by Christmas
- FREE 2 extra DVDs (if ordered on my site!)

Contact me with any questions: AmandaHenderson@beachbodycoach.com

Pre-Order TODAY!
www.TurboAmanda.com - shop

Monday, August 29, 2011

I'm a Beachbody Coach

This is what I do... =)



www.TurboAmanda.com

Crockpot Chicken (organic)

Crockpot chicken

Ingredients
2 teaspoons paprika
1 teaspoon salt
1 teaspoon onion powder
1 teaspoon thyme
½ teaspoon garlic powder
¼ teaspoon cayenne (red) pepper
¼ teaspoon black pepper
1 onion
1 large chicken

Directions
Combine the dried spices in a small bowl. Loosely chop the onion and place it in the bottom of the slow cooker. Remove any giblets from the chicken and then rub the spice mixture all over. You can even put some of the spices inside the cavity and under the skin covering the breasts. Put prepared chicken on top of the onions in the slow cooker, cover it, and turn it on to high. There is no need to add any liquid. Cook for 4 – 5 hours (for a 3 or 4 pound chicken) or until the chicken is falling off the bone. Enjoy!

Sunday, August 28, 2011

Banana Bread (no sugar)

Banana Bread

Cut loads of sugar out of the standard BB recipe, since bananas are already naturally sweet.

Ingredients

2 ¼ cup whole-wheat flour
¾ teaspoon baking soda
¼ teaspoon salt
3 ripe bananas, mashed
¼ cup plain yogurt
¼ cup honey
2 eggs
1/3 cup oil
1 teaspoon vanilla

Directions
Preheat oven to 350 degrees F and grease pan. Whisk together the flour, baking soda, and salt. In a separate bowl mix mashed bananas with yogurt, honey, eggs, oil, and vanilla. Fold the banana mixture into the flour mixture until blended. Do not overmix. Pour batter into prepared pan. Bake large loaf for 40 – 50 minutes or until it comes clean with a toothpick.

Saturday, August 27, 2011

Tortilla Soup (organic)

Tortilla Soup

Ingredients

2 tablespoons olive oil
1 onion
2 bell peppers (any color)
1 – 2 hot peppers (optional)
1 zucchini
1 teaspoon cumin
1 teaspoon poultry seasoning
¼ teaspoon chili powder
Salt and pepper, to taste
1 cup frozen corn kernels (or fresh if it is in-season)
3 cloves garlic
1 28-oz can organic stewed tomatoes
1 8-oz can organic tomato sauce
2 – 3 cups chicken stock, depending on how “soupy” you like it
Optional (but recommended) garnishes: avocado, grated cheese, sour cream, cilantro

Directions
Chop the onion, peppers, and zucchini into ½” pieces. Dice the garlic. Heat the oil over medium heat in a large soup pot. Toss in the onions. After a couple of minutes add the peppers and zucchini. Flavor with the spices and stir the veggies until they start to soften. Add the frozen corn (no need to defrost) and garlic since these don’t take as long to cook. After the corn heats up add the stewed tomatoes, tomato sauce, and chicken stock. Bring to a boil then turn down to low. Simmer for a few minutes or until you are ready to eat. Ladle into bowls, top with garnishes, and enjoy!
Yield: 8 – 10 servings (enough for leftovers!)

Friday, August 26, 2011

Chicken Enchiladas (organic)

Chicken Enchiladas
The key to keeping this dish "real" is buying tortillas made with whole grain.

Ingredients

12 whole-grain corn tortillas
1 “all natural” rotisserie chicken from Earth Fare (or similar store) or boil your own raw whole organic chicken or 4 chicken breasts
1 cup of cooked brown rice
1 cup of frozen corn kernels
3 tablespoons organic tomato paste
Chili powder Ground cumin
3 cups organic canned tomato sauce (with no salt added if you can find it)
1 – 2 teaspoons cayenne pepper (depending on if you like a little spice)
Ground cinnamon
Monterey Jack cheese
Optional: sour cream, cilantro, avocado or guacamole

Directions
Preheat the oven to 275 degrees F. Wrap corn tortillas in foil and warm in the oven while you prepare everything else.
Shred cooked chicken using forks. Mix in 3 tablespoons tomato paste, ½ cup grated cheese, rice, frozen corn kernels (no need to defrost them), 1 teaspoon chili powder, and 1 teaspoon ground cumin.
For the sauce combine 3 cups tomato sauce, pepper, ½ teaspoon cinnamon, 1 ½ teaspoons chili powder and heat through, keeping warm until needed.
Remove tortillas from oven and switch on broiler to high. Now with most enchilada recipes you have to individually wrap up each tortilla with the filling, but why go through all of that effort when you can just layer it like lasagne and the end result still tastes the same?

Using two separate square or round baking dishes start to distribute the ingredients in the following order: 1. Sauce (spread a little out on bottom of baking dishes) 2. Tortilla layer (I used 2 for each tortilla layer) 3. About a quarter of chicken mixture (for each dish) 4. More sauce 5. Another tortilla layer 6. The rest of chicken mixture 7. Another tortilla layer 8. The last of the sauce 9. Grated cheese on top

Now, for the extra casserole that you are going to freeze go ahead and stop here. Cover it, label it, and throw it into the freezer. When you decide to defrost it later then you can pick things back up with the last broiling step below (after it has been defrosted).
Put the casserole under the broiler and broil for about 5 minutes or until the cheese melts and it is heated through. Serve with cilantro, avocado/guacamole and enjoy!

Thursday, August 25, 2011

Tasty Fruit Smoothie (Organic)

Tasty Smoothies
A healthy alternative to milkshakes, also double as desserts.

Ingredients

1.5 cups of plain organic yogurt
1 cup berries, fresh or frozen (or we have tried 2 oranges, peeled)
2 bananas (or 1 – 2 tablespoons of honey if you don’t like bananas)
2 tablespoons milk
½ – ¾ cup fresh spinach leaves (I also tried adding some leftover broccoli instead of the spinach. My husband said I took things a little too far, but the kids still sucked it down!)

Optional: if using fresh berries (instead of frozen) add some ice cubes

Combine all ingredients into blender and blend. Pour into cups and garnish with fruit or use fun straws to entice your kids!

Monday, August 22, 2011

Cucumber Shrimp Salad


(from Chalene Johnson)

Ingredients:
2/3 cup medium-grind bulgur (next to the rice in most supermarkets)
1 2/3 cup water
1/3 cup fresh lemon juice
12 oz precooked peeled or thawed frozen shrimp, coarsely chopped
3/8 tsp black pepper
1 cup diced cucumber
1 pint grape tomatoes
1/2 cup chopped red onion
1/2 cup chopped parsley
2 Tbsp olive oil
1/2 cup (2 oz) crumbled feta cheese
1/4 tsp salt

Directions:
1. In a saucepan, combine bulgur, water, and 2 tablespoons lemon juice; bring to a boil. Cover and simmer until tender, about 15 minutes. Drain and let cool.
2. Place shrimp in large serving bowl. Sprinkle with 2 tablespoons lemon juice and 1/8 teaspoon pepper. Let stand for 5 minutes.
3. Stir in cucumber, tomatoes, onion, parsley, oil, and cheese. Add salt, remaining lemon juice, and remaining 1/4 teaspoon pepper and toss.
4. Stir in cooled bulgur. Divide evenly into four salad bowls.

Nutrition Info:
Makes four servings. Per serving: 301 calories, 12 g fat (3.5 g saturated),
513 mg sodium, 27 g carbs, 6 g fiber, 24 g protein

Wednesday, August 17, 2011

Hip Hop Hustle 17 - The Show!

Here's my Tuesday night crew workin' it!

Monday, August 15, 2011

$100,000 up for grabs!


What's The Beachbody Challenge™?
It's a health and fitness transformation competition. Commit to get fit and share the results you achieve with any Beachbody® program. You'll automatically get a free wristband, a free T-shirt, or BOTH! If your transformation is selected as the BEST in your age and gender category (18 – 29, 30 – 39, 40 – 49, 50+) you could win up to $100,000! Ready to win?

Lots of prizes to be had... even for just entering!! Check it out now:
http://www.teambeachbody.com/connect/beachbody-challenge/pledge

Let me know when you enter!! SO EXCITING!!!
~Amanda

Wednesday, August 3, 2011

Stay-At-Home Moms... WATCH THIS!

It's what I do part-time and I love it!! Such a great feeling to be healthy and share it. No other business out there like it!
~Amanda



Love for you to join my team for the 25% discounts, to be able to have a simple part-time job at home, and to be able to grow a team of your own!

Let's end the trend of obesity in our great USA!!
~Amanda

Friday, July 1, 2011

Tuesday, June 21, 2011

P90X2 is COMING!!

When?? Fall 2011 - Be on the lookout!

Find out when it comes out EARLY! Be on my list -
get a FREE account here: www.TurboAmanda.com
So I can let you know - FIRST!
~Amanda

Thursday, June 16, 2011

I'm Pushing Myself & Helping Others

I decided to join a business to work my own hours, being my own boss, and because I love helping other people while pushing myself. I did this 3 years ago this month and I'm so glad I did. I've met a lot of cool people. I've seen lots of great results. I've witnessed lots of people trying to get healthier. This is the goal.

I'm not alone in my business. Actually far from it. I am on a Team called Platinum Presenters. They are brilliant and share everything that they do. They are encouraging, positive, and honest. I have added to this team by surrounding myself with others that want to join in on this great accountability to health. My personal team is starting to grow and to understand more on how to help themselves while helping others. It's exciting to see.

Check out some of the other Platinum Presenters here.... tell me if you want to know more and how YOU can get on this team too!

They are my friends and it's nice to have people that 'get you' and support you! Here's to your health and financial success! ~Amanda

Sunday, May 22, 2011

AMANDA'S 90-DAY MEMORIAL CHALLENGE - WEEK 13 (food & workout guide)

THIS IS YOUR LAST WEEK!

We have 5 DAYS to go and end on Saturday, May 28th!

Please check with your doctor/dietician before starting a new fitness regimen/diet. *Suggested Meal Plan: Replace foods that you don't like with similar foods you do like. This is a guide.

Also, an EXCELLENT meal replacement shake that I HIGHLY RECOMMEND: Shakeology. I drink one everyday!! Check it out - recipes too on my site: www.tinyurl.com/Shakeology2011 NOTE: If you are doing a specific fitness program like P90X or Turbo Fire, etc - follow their routine guidelines and food suggestions! =)


AMANDA'S 90-DAY MEMORIAL CHALLENGE - WEEK 13!
Reminder:You get one day off per week. Mine will be Sundays.
Notes: If May 22nd is your day off, this is for May 23rd - 28th.

MONDAY - DAY 85:
WORKOUT: 1 HR CARDIO - Go hard!
Breakfast - Chocolate Orange Shakeology or meal replacement shake. 1/2c OJ, 1/2c water or 2% milk, 1 scoop chocolate protein powder & blend.
Snack - 2 hard-boiled eggs or 1 hard boiled made into deviled egg.
Lunch - Chicken Quesadilla: 4oz skinless chicken breast seasoned, tomato, lettuce, 1/4c shredded cheddar cheese, 1/2c salsa, cilantro, and 6in whole wheat low-carb tortilla.
Snack - 1/2c cottage cheese with 3 sliced strawberries
Dinner - chicken brushetta: season 5oz skinless chicken breast with 1tsp onion powder, 1tsp chili powder and grill/broil until done. Make bruschetta: 1 plum tomato diced, 2 Tblsp fresh basil, thin sliced; 1tsp minced garlic, salt/pepper. Top chicken with bruschetta and serve with fresh steamed green beans.

TUESDAY - DAY 86:
WORKOUT: 1 HR CARDIO - Go hard!
Breakfast - 1 cup high-fiber, high protein cereal such as Kashi GoLean, 3/4c 2% or skim or soy milk, 1/2c fresh or frozen raspberries, 1Tbsp chopped walnuts.
Snack - 20 almonds
Lunch - Turkey Burger: 4oz white meat turkey burger patty, 2 slices onion, 1Tbsp BBQ sauce, lettuce, tomato, whole wheat hamburger bun. Serve with baked sweet potato fries (bake 350 about 15min, turn and bake 15min more.)
Snack - 1/2 size Strawberry Protein Smoothie
Dinner - Turkey Taco Salad: 4oz lean white meat ground turkey, 1 minced garlic clove, 1/4c canned tomato sauce. Simmer 5min. 2 cups romaine lettuce, 3 sliced black olives, 2 slices of avocado, 2Tbl cheddar cheese, 5 crushed tortilla chips, 2Tbsp ranch dressing.

WEDNESDAY - DAY 87:
WORKOUT: 1 HR CARDIO - Go hard!
Breakfast - 1c cottage cheese, 1/2c pineapple
Snack - 30 edamame pods (about 1 cup)
Lunch - Southwest Shrimp Salad: Cooked 5oz shrimp seasoned with old bad or cajun. 2 cups romaine lettuce, 1/3c corn kernels, 5 cherry tomatoes halved, 1/4 red onion sliced, 3 baked tortilla chips crushed, 2Tbsp ranch.
Snack - 2 celery stalks or 1/2 apple w/1Tb pnut btr
Dinner - Chicken Cacciatore: (family meal) 6 4oz chicken breasts, 4 med zucchini 1in pieces, 1 med onion in wedges. Place all in slow cooker. Add 26 oz tomato sauce. Cooke 8hrs on low, 4hrs on high. Make 12oz box rotini pasta as directed. Serve 1c chicken mixture over 1c pasta.

THURSDAY - DAY 88:
WORKOUT: 1 HR WEIGHTS - Go heavy!
Breakfast - Banana Split Shakeology: 1/2 banana, 2 fresh pineapple rings, 2 large strawberries, 1c water, 1 scoop chocolate protein powder.
Snack - 12 raw almonds
Lunch - Turkey Wrap: 6in whole wheat tortilla, 3 romaine lettuce leaves shredded, 1/2 cucumber sliced, 1/2 sliced avocado, 1 sliced tomato, 3 oz turkey sliced, drizzle with 1Tbsp ranch dressing.
Snack - 1c plain yogurt, 1 kiwi
Dinner - Baked chicken, broccoli, small baked potato with butter buds topping.

FRIDAY - DAY 89:
WORKOUT: 1 HR CARDIO - Go hard!
Breakfast - PB & J Shakeology: 1Tbsp natural PB, 1/2c strawberries, 1c water, 1 scoop chocolate protein powder.
Snack - scrambled eggs - 4 eggs (1 yolk only)
Lunch - Chicken Ceasar Salad: 3 cups torn romaine lettuce, 4oz pre-cooked chicken breast, 3Tbsp grated parmesan cheese, 5 whole grain croutons, 2Tbsp natural ceasar dressing.
Snack - 1 slice wheat bread toast with 1Tbsp peanut butter, 1tsp low-sugar jam.
Dinner - Your choice from previous weeks!

SATURDAY - DAY 90!!!:
YOU DID IT!!! WEIGH IN, TAKE YOUR MEASUREMENTS, and your last PHOTO!!!
WORKOUT: 1 HR CARDIO - You can workout first or just get your info in and you're done!
CONGRATULATIONS!!!!

A HUGE ACCOMPLISHMENT - WAY TO GO!!!!!

~Amanda

Friday, May 20, 2011

HIP HOP HUSTLE 13 - THE SHOW - my class!!


Here's my class rippin' it up again - from Dec '10.

So much fun!!
~Amanda

Thursday, May 19, 2011

No Bake Chocolate Peanut Butter Protein balls - (Great with Shakeology)

The very healthy version of a no-bake PB Chocolate cookie...

INGREDIENTS:
8 Tablespoons PB2 (low fat, high protein powdered peanut butter - details below)
3 Tablespoons Natural Peanut butter (w/flax seeds is the best!)
½ Cup Shakeology Protein Powder (Haven't tried this with another brand of protein powder)
3 Tablespoons Raw Honey
½ Cup Quick Oats

DIRECTIONS:
Mix PB2 with water until it’s a paste like consistency. Mix all ingredients, including the PB2 mixture together in a mixing bowl. It make take some time to blend all of the ingredients together. If it's too sticky, sprinkle in additional protein powder so that it's a pretty dry/crumbly texture.

Next - Roll mixture into small individual balls (about a ping-pong ball size) and place on a wax sheet. Makes about 12 balls, 1 ounce each. Put in freezer until firm.

NUTRITION: (serving size 1 ball)
Calories: 80
Carbs: 10g
Fat: 2g
Protein: 7g

(now...to be honest..these taste even better when made with 6 tablespoons of PB2 and a 1/2 cup of natural peanut butter, but the calories and fat are higher. If you find the recipe above is too...well....chalky tasting...add the extra peanut butter and do a few more jumping jacks!)

PB2 is AMAZING for baking and protein shakes! 1.5 grams of fat, no additives..they just strip out the fat! When you order be sure to get a case as you'll be going through it fast!
http://www.bellplantation.com/

Shakeology is the only protein powder I suggest. Not that others aren't great...I just happen to know the science behind this one and when my friend Chalene's doctor endorses it, then I'm on board. You can get Shakeology from me. :) http://www.tinyurl.com/Shakeology2011

Sunday, May 15, 2011

AMANDA'S 90-DAY MEMORIAL CHALLENGE - WEEK 12 (food & workout guide)

BIGGEST LOSER stars can lose weight, and so can you!! I know she was at a camp and on t.v. with professional help, but anyone can do this! Determination, discipline, and eating right = SUCCESS!!

We have 12 DAYS to go as of Sunday! We end on May 27th... YOU CAN DO THIS - We're almost there!

Please check with your doctor/dietician before starting a new fitness regimen/diet. ~Amanda
*Suggested Meal Plan: Replace foods that you don't like with similar foods you do like. This is a guide.

Also, an EXCELLENT meal replacement shake that I HIGHLY RECOMMEND: Shakeology. I drink one everyday!! Check it out - recipes too on my site: www.tinyurl.com/Shakeology2011 NOTE: If you are doing a specific fitness program like P90X or Turbo Fire, etc - follow their routine guidelines and food suggestions! =)

AMANDA'S 90-DAY MEMORIAL CHALLENGE - WEEK 12!
Reminder:You get one day off per week. Mine will be Sundays.
Notes: If May 15th is your day off, this is for May 16th - 22nd.

MONDAY - DAY 78:
WORKOUT: 1 HR CARDIO - Go hard core!
Breakfast - Spanish Omelet: 3 egg whites & 1 egg, 1t skim milk, 1/4t chili powder, 1/8t grnd cumin, 1/8t pepper = whisk together and cook omelet style. As eggs begin to set, run spatula around edge of skillet, lifting set eggs so uncooked eggs flow underneath. When eggs set, add 1 slice cheese and 1/4c salsa. Fold omelet over filling. Cook until cheese starts to melt.
Snack - Strawberry Protein Shake
Lunch - Subway Sub 6" or previous favorite lunch you enjoyed.
Snack - Chocolate Almond Nutrition Shake
Dinner - Fajitas! Chicken, steak, shrimp or veggie! Going out or staying home - these are great! No or very little cheese and same with sour cream. Corn tortillas if you can and use black beans if available, bell peppers, cilantro, salsa and jalapenos! YUM!

TUESDAY - DAY 79:
WORKOUT: 1 HR CARDIO - Go hard core! and 30 min WEIGHTS!
Breakfast - 1 slice turkey bacon, 1 cup low-fat cottage cheese, 1 cup fresh blueberries, 1 multi-grain waffle (no syrup...use the berries!)
Snack - Berry Protein Smoothie: 1 cup raspb or blueberries, 1 scoop protein powder, 1 cup skim milk or water and blend
Lunch - Chicken Salad: romaine lettuce, spinach, chopped onion, egg, mustard - to taste
Snack - peanut butter and celery: 3 stalks, 1 Tbsp pb
Dinner - Chicken Stir Fry: 4 oz skinless chicken breast, 1/4c brown rice, snow peas, onion, soy sauce.

WEDNESDAY - DAY 80:
WORKOUT: 1 HR CARDIO
Breakfast Simple Veggie Omelette: 3 egg whites, 1 cup broccoli
Snack - Protein Smoothie of choice
Lunch - Turkey Sandwich: 1 slice whole wheat bread, 3 slices turkey, 4 romaine leaves, mustard, 2 slices tomato, 1 c alfalfa sprouts
Snack - cottage cheese serving
Dinner - Salmon (5oz): baked or broiled, 1 c steamed asparagus, 2 c romaine lettuce shredded, 1 c cucumbers diced or sliced, 1Tbs italian drsg (lite).

THURSDAY - DAY 81:
WORKOUT: 1 HR WEIGHTS; 20min CARDIO
Breakfast - Omelette: 4 egg whites, 1/2 tomato chopped (put then together for a tomato omelet)
Snack - 10 almonds (no flavorings) and 2 Tbl dried cranberries
Lunch - Roast Beef Sandwich and Salad: 4 oz roast beef, mustard, rye bread, 1c shred romaine w/lite italian dressing
Snack - Strawberry Protein Smoothie: 1/2 c fresh strawb, 1 scoop protein pwdr, 6 oz plain lowfat yogurt 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.

FRIDAY - DAY 82:
WORKOUT: 1 HR CARDIO - Go for it! and 20 min WEIGHTS
Breakfast - 1 c cottage cheese w 1/2 c raspberries
Snack - 1 pear 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 - protein smoothie: same as day 3
Dinner - Fish and salad: 3 oz halibut, orange roughy, salmon, or tilapia w 1 c steamed broccoli, 2 c shredded romaine w/vinegar&oil.

SATURDAY - DAY 83:
WORKOUT: 30min WEIGHTS, 1 HR CARDIO
Breakfast - 4 egg whites, scrambled w/3 slices turkey
Snack - Blueberry Smoothie: 1 c blueberries, 1 scoop protein powder, 6oz yogurt & ice
Lunch - Chicken Roll-Up: 3 oz 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 wwheat or multi-grain toasted bread
Dinner - Steak or Chicken (3oz) broiled or grilled, steamed zucchini slices (or grilled), lettuce and italian for salad.

SUNDAY - DAY 84:
WORKOUT: DAY OFF
Breakfast - Protein shake of your choice
Snack - 2-3 hard boiled eggs
Lunch - Chicken Fajita: grilled onions, peppers & tomatoes on whole wheat tortilla. Lite guacamole, romaine lettuce and salsa.
Snack - small handful of almonds
Dinner - Salmon - grilled, steamed broccoli, 1 serving wild rice.

GET THRU TO MEMORIAL WEEKEND!!!
~Amanda

Sunday, May 8, 2011

AMANDA'S 90-DAY MEMORIAL CHALLENGE - WEEK 11 (food & workout guide)


MAY IS "NATIONAL PHYSICAL FITNESS AND SPORTS MONTH". It's our last 20 DAYS! We end on May 29th... we have to get thru Memorial Weekend to finalize our goal! YOU CAN DO IT! HOPE YOU HAD A VERY HAPPY MOTHER'S DAY!

Please check with your doctor/dietician before starting a new fitness regimen/diet. ~Amanda
*Suggested Meal Plan: Replace foods that you don't like with similar foods you do like. This is a guide.

Also, an EXCELLENT meal replacement shake that I HIGHLY RECOMMEND: Shakeology. I drink one everyday!! Check it out - recipes too on my site: www.tinyurl.com/Shakeology2011 NOTE: If you are doing a specific fitness program like P90X or Turbo Fire, etc - follow their routine guidelines and food suggestions! =)

AMANDA'S 90-DAY MEMORIAL CHALLENGE - WEEK 10!
Reminder:You get one day off per week. Mine will be Sundays.
Notes: If May 8th is your day off, this is for May 9th - 15th.

MONDAY - DAY 71:
WORKOUT: 1 HR CARDIO - Go hard!
Breakfast - Spanish Omelet: 3 egg whites & 1 egg, 1t skim milk, 1/4t chili powder, 1/8t grnd cumin, 1/8t pepper = whisk together and cook omelet style. As eggs begin to set, run spatula around edge of skillet, lifting set eggs so uncooked eggs flow underneath. When eggs set, add 1 slice cheese and 1/4c salsa. Fold omelet over filling. Cook until cheese starts to melt. Also one slice whole wheat toast.
Snack - Chocolate Mint Protein Shake: 12oz water, choc protein pwdr, 1/8t peppermint extract, 6 ice cubes and blend!
Lunch - Chick-Fil-A Chargrilled Chicken Garden Salad - very little dressing OR pick a lunch from a previous week.
Snack - Raspberry Nutrition Shake: 8oz vanilla yogurt, vanilla protein pwdr, 1/2c fresh or frozen rapsberries, 1 squeeze lime juice, 3 ice cubes and blend.
Dinner - Cajun Chicken: search this blog for recipe!

TUESDAY - DAY 72:
WORKOUT: 1 HR CARDIO - DO IT!
Breakfast - Strawberry Banana Nutrition Shake: 12oz water, vanilla protein pwdr, 1 small or 1/2 banana, 6 frozen or fresh strawberries and blend.
Snack - Orange-Vanilla Fruit Dip: 1/2c cottage cheese, 1/2c vanilla yogurt, 1t grated orange peel - blend in processor on high 'til smooth (30sec). Spoon into dip serving bowl and use 7-8 strawberries to dip with!
Lunch - Chicken Salad: 6oz skinless chicken breast -cooked and diced, 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 - Vanilla Protein Smoothie: add a drop of ALMOND extract for a change!
Dinner - Grilled Fish (or Chicken) Soft Tacos: marinate swordfish, tuna or tilapia in the following marinade: 1T olive oil, juice of 3 limes, 4 garlic cloves, 1t cumin. Let marinate 15min at room temp turning once after 7min. While marinating, in mixing bowl, stir together 1 lime's juice, 1 garlic clove, 1t cumin with 1 avocado diced, 1/4 minced red onion, 2 minced jalapenos and 2 T fresh cilantro chopped. Place marinated fish on hot grill and cook 5min, turn and 5min more. Let fish cool on cutting board then slice into strips. Grill 6in whole wheat tortillas on grill until warm on each side. Add lettuce leaves on tortillas, fill with portion of fish and top w/tangy avo salsa, fold and enjoy! 2 tacos = serving.

WEDNESDAY - DAY 73:
WORKOUT: 1 HR CARDIO - Go hard! ADD 20min weights!
Breakfast - 2 soy sausage patties cooked as directed, 1 whole wheat english muffin - add 1.5oz cheese and toast in toaster oven til cheese melts. Place sausage in the middle and enjoy!
Snack - Orange Cow Protein Smoothie: 1 scoop vanilla protein powder, 1/2c milk, 1/4c orange juice and add ice as needed and blend.
Lunch - BLT wrap: 3 strips cooked turkey bacon, 1T mayo, 2 romaine lettuce leaves, 3 slices tomato, 1/4c cheddar cheese shredded. Warm 1 8in whole wheat tortilla in microw. Add ingredients listed, wrap and enjoy!
Snack - Protein bar - lots of protein - check the label.
Dinner - American Turkey Goulash: search this blog for recipe.

THURSDAY - DAY 74:
WORKOUT: 1 HR HEAVY WEIGHTS
Breakfast - Chocolate, Strawberry or Vanilla Protein Shake.
Snack - 8oz nonfat plain yogurt.
Lunch - Turkey Sandwich & soup - 9oz turkey, 2 slices whole wheat bread, 1 lettuce leaf, 2 tomato slices, 1 cup veggie soup.
Snack - Protein bar.
Dinner - Salmon 9oz, 3Tb sauce of choice, if needed; 1c broccoli, 1 med baked potato or yam, 3c salad greens w/tomatoes and 3T dressing.

FRIDAY - DAY 75:
WORKOUT: 1 HR CARDIO - Go hard! ADD 20min WEIGHTS
Breakfast - 2 Whole wheat waffles, 3Tb maple syrup, 1/2 banana, 8oz skim milk.
Snack - Pina Colada Protein Smoothie
Lunch - Chicken Pita: 1 whole wheat pita and pile in: 1 serving cooked chicken breast chopped (9oz), 1.5oz feta cheese, 1/4c chopped tomato, 2Tb chopped red onion, 1/4c chopped cucumber and a squeeze of lemon over top.
Snack - 1oz turkey jerky, 2oz soy nuts
Dinner - Ahi Tuna (or Salmon or Chicken) Salad: grill tuna 2-4min each side and slice portion sizes. Put 3c arugula leaves on plate and sprinkle w/2T soybeans and 1/4c water chestnuts (canned kind/drained). Add 1/2c papaya cubed and then the ahi tuna. Garnish with 1t sesame seeds and 3T lime-soy vinaigrette. And 1 whole grain roll. Lime-Soy Vinaigrette: in a blender, combine 1c rice vinegar, 1/2c soy sauce, 1/2c fresh lime juice, 4t dark sesame oil, 2t lemon zest, 2t fresh minced ginger, 4 cloves minced garlic - process til smooth.

SATURDAY - DAY 76:
WORKOUT: 1 HR HEAVY WEIGHTS
Breakfast - 6 egg whites, 8oz cottage cheese, 6oz orange juice.
Snack - Protein bar or Protein Nutrition Shake of choice.
Lunch - SUBWAY DAY - 6" sub (ham, turkey or veggie)
Snack - 1Tb peanut butter w/celery sticks and 1oz dried fruit.
Dinner - 9oz Filet mignon, 3Tb pear/peppercorn sauce, 1c porobello mushrooms and 1c wild rice. Pear & Peppercorn sauce: small saucepan blend 1c OJ and 1Tb flour - bring to boil, simmer til reduced to 3/4c. Add 2 med pears, 1Tb dijon mustard, 1t crushed peppercorns and 1/4t ground nutmeg and continue cooking until blended and thickened (few min). OR find a previous dinner you enjoyed!

SUNDAY - DAY 77:
WORKOUT: DAY OFF
Breakfast - Shakeology Choc Orange: 1/2 cup OJ, 1/4c milk, 1/4c water, 1 scoop choc Shakeology or protein powder & blend.
Snack - 3 hard boiled eggs
Lunch - Toasted Turkey, cheese, tomato, red onion, lettuce sandwich on whole wheat.
Snack - 1Tb peanut butter w/1 small apple
Dinner - Of your choice. Watch the calories!

***WATER, WATER, WATER! It's getting HOTTER and you can't get enough WATER! Write down every time you finish a glass. See how many you get down in a day! Also make sure you are getting enough SLEEP!

Sunday, May 1, 2011

AMANDA'S 90-DAY MEMORIAL CHALLENGE - WEEK 10 (food & workout guide)

Please check with your doctor/dietician before starting a new fitness regimen/diet. ~Amanda

*Suggested Meal Plan: Replace foods that you don't like with similar foods you do like. This is a guide.

Also, an EXCELLENT meal replacement shake that I HIGHLY RECOMMEND: Shakeology. I drink one everyday!! Check it out - recipes too on my site: www.tinyurl.com/Shakeology2011 NOTE: If you are doing a specific fitness program like P90X or Turbo Fire, etc - follow their routine guidelines and food suggestions! =)

AMANDA'S 90-DAY MEMORIAL CHALLENGE - WEEK 10!
Reminder:You get one day off per week. Mine will be Sundays.
Notes: If May 1st is your day off, this is for May 2nd - 7th.

MONDAY - DAY 64:
WORKOUT: 1 HR CARDIO & 20-30min weights - serious this week. Go hard!
* Breakfast - Veggie Omelette: 4 egg whites scrambled, 3/4c broccoli/mushroom/or other veg, 1 Tbsp chopped green onion, 1/2 roma tomato chopped & a pinch or so of low-fat cheddar cheese. Saute veggies over med heat. Add eggs and cook, sprinkle w/cheese, fold omelette and cook until eggs set and cheese melts.
* Snack - Strawberry Smoothie: 1 cup fresh strawb, 1 scoop protein powder, 1 cup skim milk or water, blend!
* Lunch - Turkey Sandwich: 3 slices turkey, 3 tomato slices, 1 onion slice, 1 tsp dijon or reg mustard, 2 romaine leaves, 2 slices whole grain bread.
* Snack - 1c cottage cheese w/ 1/2c blueberries or pineapple.
* Dinner - Turkey Goulash: see "Menu Mondays" in search for recipe!

TUESDAY - DAY 65:
WORKOUT: 1 HR CARDIO & 15min quick sculpt.
* Breakfast - 1/2c oatmeal (try Quaker oats -instant "weight control"), 3 egg whites & 1 egg scrambled.
* Snack - 1 sm apple & 1 string cheese or protein bar.
* Lunch - Chocolate Peanut Butter Smoothie - see "Menu Mondays" in a search for recipe.
* Snack - 1 oz almonds, 1oz dried fruit, 8oz plain yogurt.
* Dinner - Ranch Chicken Salad: do a search for this "Menu Mondays" for recipe.

WEDNESDAY - DAY 66:
WORKOUT: 1 HR SCULPT - against own body weight!!
* Breakfast - 3 Oatmeal Pancakes, 2T low sugar maple syrup, 1c apple sauce. (Oatmeal Pancake recipe from last week's "Menu Mondays".
* Snack - Choc-Van Smoothie: 1 scoop vanilla or chocolate protein powder, 1/2c cold water or milk and add ice as needed and blend.
* Lunch - Cucumber Salad (do a search for the recipe) with 1/2 ham or turkey sand.
* 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 and add some onion or tomato this time!

THURSDAY - DAY 67:
WORKOUT: YOGA, PILATES or PIYO
* 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 - Your favorite Protein Shake
* 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 - do a search for recipe. So delicious! Try using whole wheat pasta!

FRIDAY - DAY 68:
WORKOUT: 1 HR CARDIO
* 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 just have a protein bar.
* Lunch - Chicken Salad - do a search on this site for recipe (this is good!)
* Snack - Very Cherry Protein 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.)

SATURDAY - DAY 69:
WORKOUT: 30min SCULPT & 45min CARDIO
* Breakfast - Fortified French Toast - search this site for recipe.
* Snack - 2 whole boiled eggs and 1 small orange or apple.
* Lunch - Out for lunch? Subway 6-inch ham, turkey or veggie delite; 2 Chicken Soft Tacos - taco bell Al Fresca or Moe's tacos; Wendy's - plain baked potato - add broccoli or a Jr. Hamburger and yogurt; Chic-Fil-A - Chargrilled Chicken Salad - 2T dressing.
* Snack - Raspberry Smoothie: 12oz water, 2 scoops protein pwdr, 2 Tbsp frozen OJ concentrate, 6 fresh raspberries, 3 ice cubes - blend.
* Dinner - Fajitas! Chicken, steak or shrimp or veggie! Going out or staying home - these are great! No or very little cheese and same with sour cream. Corn tortillas if you can and use black beans if available, bell peppers, cilantro, salsa and jalapenos! YUM!

SUNDAY - DAY 70:
WORKOUT: DAY OFF!
* Breakfast - Choose a favorite from this challenge
* Snack - Choose a favorite from this challenge.
* Lunch - Choose a favorite from this challenge
* Snack - Choose a favorite from this challenge
* Dinner - Choose a favorite from this challenge

"YOU LIKE TO MOVE IT, MOVE IT...YOU LIKE TO - MOVE IT!!!"

Thursday, April 28, 2011

MY ALL-TIME FAVORITE WORKOUT!!

I can't even describe how much energy this workout gives me and how it makes me feel! It breaks you and builds you at the same time! I just LOVE it! And Chalene & Beachbody guarantee it! 30-Day $-back!

There are 55min workouts down to just 15min! Mix and match or go for just one at a time! So much fun! Best workout purchased! Get yours here: www.TurboAmanda.com

Monday, April 25, 2011

NEW WORKOUT - INSANITY'S ASYLUM



Get it from my site: www.TurboAmanda.com
Don't just order off the site - they will assign you a random coach! Login with me and it's just me!

Sunday, April 24, 2011

AMANDA'S 90-DAY MEMORIAL CHALLENGE - WEEK 9 (food & workout guide)

Please check with your doctor/dietician before starting a new fitness regimen/diet. ~Amanda

*Suggested Meal Plan: Replace foods that you don't like with similar foods you do like. This is a guide.

Also, an EXCELLENT meal replacement shake that I HIGHLY RECOMMEND: Shakeology. I drink one everyday!! Check it out - recipes too on my site: www.tinyurl.com/Shakeology2011 NOTE: If you are doing a specific fitness program like P90X or Turbo Fire, etc - follow their routine guidelines and food suggestions! =)

AMANDA'S 90-DAY MEMORIAL CHALLENGE - WEEK 9:
Reminder:You get one day off per week. Mine will be Sundays.
Time to burn off those sweet treats!


Here is Week 9:
Notes: If April 24th is your day off, this is for April 25th - May 1st. THURS IS DAY 60!

MONDAY - DAY 57:
WORKOUT: 1 HR CARDIO
Breakfast - SMOOTHIE: 8oz yogurt, 1/2c berries, protein powder- vanilla/choc/greenberry, ice and 1/2c skim milk - blend well.
Snack - 2 boiled eggs; 1 slice peanut butter toast.
Lunch - Veggie burger: whole grain bun (no mayo); side salad - 2c greens and 2T dressing.
Snack - 1oz almonds, string cheese.
Dinner - 6oz chicken, 1/2 baked yam, 1c green beans & 1/4 mango.

TUESDAY - DAY 58:
WORKOUT: 1 HR CARDIO - Hip Hop Hustle for me!
Breakfast - 1 whole grain waffle, 1Tb peanut butter, 8oz skim milk, 1 med banana.
Snack - Protein bar of choice
Lunch - Tuna or Chicken Salad (as noted in previous menus)
Snack - 1 oz Pita chips w/4Tb Hummus and 6 carrot sticks.
Dinner - 6oz Halibut, 2T pesto sauce, 1c brown rice, 2c steamed spinach

WEDNESDAY - DAY 59:
WORKOUT: 1 HR CARDIO - Turbo Kick for me & adding sculpt!
Breakfast - 1 whole wheat english muffin - add 1.5oz cheese and tomato. Place in toaster oven til cheese melts.
Snack - Banana Protein Shake: 1 scoop vanilla protein powder, 1/2c cold water or milk and 1/2 banana.
Lunch - 2 Chicken soft tacos: chicken, onion, cilantro, tomato.
Snack - 3c lite popcorn, 4oz frozen yogurt - lite!
Dinner - 6oz grilled flank steak, 2Tb steak sauce, 1 med baked potato, 1c onion, zucchini and stewed tomatoes - sauteed; 1 med nectarine.

THURSDAY - DAY 60:
MEASURE, WEIGHT & PHOTO FIRST! Then email me your info so I can log it in; you keep the photos!
WORKOUT: 1 HR SCULPT - go heavy!
Breakfast - 1/2c low fat granola, 8oz plain yogurt, 1c sliced strawberries
Snack - Choc PB Protein Shake: choc protein powder, milk, 1Tb pbutter, ice.
Lunch - Stuffed Baked Potato: when potato is cooked, scoop out insides and put in small bowl, reserving skin. Add spinach, 1/2c broccoli, 1T green onions, 1.5oz cheddar cheese, salt and pepper. Mix in and mash. Fill potato skin with mixture and bake 10 more min, til cheese melts.
Snack - 1/2 cantaloupe with 1c cottage cheese.
Dinner - Shrimp Stir Fry: 6oz shrimp, 1c brown rice, 1c veg of choice, soy sauce to taste.

FRIDAY - DAY 61:
WORKOUT: 1 HR CARDIO - Turbo Kick for me!
Breakfast - Oatmeal Pancakes: search on this blog for this recipe "menu mondays"
Snack - Strawberry Protein Shake.
Lunch - Vegetarian Tostada: 1 lg whole wheat tortilla grilled or baked til crisp. (in oven 350 for few min); 1c fat free refried beans - heated. Add beans to tortilla, then add 1/4c diced tomato, 2T diced red onion, 1c shredded lettuce, 2T sour cream, 2T salsa.
Snack - 8oz fruit sorbet; 12 mini rice cakes
Dinner - 6oz chicken, 2T bbq sauce, 1c baked beans, 2c salad greens w/2T dressing.

SATURDAY - DAY 62:
WORKOUT: 1 HR SCULPT - BURN IT!
Breakfast - 1 slice whole wheat toast, 2t jam. 8oz cottage cheese, 1c pineapple chunks.
Snack - Protein Shake of your choice.
Lunch - Subway day: 6inch ham, roast beef, turkey breast, subway club or veggie delite.
Snack - 1 med fresh fruit; 1Tb peanut butter w/celery sticks.
Dinner - Salmon, 1c broccoli, 1c brown rice or wild rice; 1c grapes.

SUNDAY - DAY 63:
WORKOUT: Day off!
Breakfast - Chocolate Banana PB Protein Shake: 1/2c water, 1/2c milk, 1 scoop Chocolate Shakeology or protein shake, 1/2 banana or 1/4t banana extract, 1-2t PB natural chunky.
Snack - 3 hard-boiled eggs
Lunch - Your choice!!
Snack - 4 dark hershey's kisses dipped in 1 Tbl all-natural PB.
Dinner - Chicken kabobs: 5oz chicken breast, lemon juice, 1t paprika, 1t Mrs. Dash, 1/2 c red onions, 1c bell peppers, 1c zucchini; 1/2c brown rice.

***WATER, WATER, WATER! SLEEP - GO TO BED by 10:30pm this week! And write your thoughts each day in a JOURNAL!

Thursday, April 21, 2011

AMANDA'S 90-Day MEMORIAL CHALLENGE - WEEK 8 (food & workout plan)

Please check with your doctor/dietician before starting a new fitness regimen/diet. ~Amanda

*Suggested Meal Plan: Replace foods that you don't like with similar foods you do like. This is a guide.

Also, an EXCELLENT meal replacement shake that I HIGHLY RECOMMEND: Shakeology. I drink one everyday!! Check it out - recipes too on my site: www.tinyurl.com/Shakeology2011 NOTE: If you are doing a specific fitness program like P90X or Turbo Fire, etc - follow their routine guidelines and food suggestions! =)

AMANDA'S 90-DAY MEMORIAL CHALLENGE - WEEK 8:
Reminder:You get one day off per week. Mine will be Sundays.
For some (like me), this week is your Spring/Easter Break. Watch out and think that once you start eating the sweets, you might not stop! So avoid them at all costs! A moment on the lips, FOREVER ON THE HIPS!


Here is Week 8:
Notes: If April 17th is your day off, this is for April 18th - 24th.

MONDAY - DAY 50:
WORKOUT: 1 HR SCULPT - all against your own body weight! push ups, sit ups, pull ups, etc.
Breakfast - Berry Banana Shake: 1 scoop Greenberry Shakeology or vanilla protein pwdr, 1 cup skim milk, 1/2c berries, 1/2 banana, 1/2c ice - blend well.
Snack - Protein bar of choice (I love P90X bars) and tall glass of water!
Lunch - Shrimp Stir Fry: 6oz 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 necessary. Add shrimp when veggies are halfway cooked and saute until veggies are tender and shrimp opaque. Also get 1T sesame seeds and 1oz cashews.
Snack - 1 string cheese and apple
Dinner - 6oz turkey meat, 1/2c green beans, 1/2 baked potato or 1 small one - mash inside and add butter buds; 2 Tb gravy if needed.

TUESDAY - DAY 51:
WORKOUT: 1 HR CARDIO - Hip Hop Hustle for me!
Breakfast - 3 slices turkey bacon, 5 egg whites scrambled with 1.5oz parm cheese grated and 1/2T fresh chopped basil
Snack - Chocolate Almond Shake: 1/2 scoop chocolate Shakeology, 1/2c 2% milk, 1/2c water, 1/2-1t almond extract.
Lunch - Chicken Salad: 6oz skinless chicken breast -cooked and diced, 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 of your choice
Dinner - 6oz Halibut, 2T pesto sauce, 1c wild rice, 1/2c steamed or grilled zucchini.

WEDNESDAY - DAY 52:
WORKOUT: 1 HR CARDIO - Turbo Kick for me & adding sculpt!
Breakfast - 2 soy sausage patties cooked as directed, 1 whole wheat english muffin - add 1.5oz cheese and toast in toaster oven til cheese melts. Place sausage in the middle and enjoy!
Snack - Protein Smoothie of your choice (1/2)
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 - turkey jerky, 1oz.
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.

THURSDAY - DAY 53:
WORKOUT: 1 HR SCULPT - go heavy!
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 and enjoy!
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 - Tuna Steak Sandwich: marinate 6oz tuna steak with lemon, let sit for 15min refridgerated. Remove and sprinkle both sides with blackened redfish seasoning. Cook in skillet high heat for 2 min. Turn steaks to low and cover with foil and cook 5-7 more min. Place steaks on whole wheat rolls with lettuce and tomato.

FRIDAY - DAY 54:
WORKOUT: 1 HR CARDIO - Turbo Kick for me!
Breakfast - Mint Chocolate Protein Shake: 8oz cold water, 2 scoops chocolate protein pwdr, 1/8t mint extract & 5 ice cubes - blend.
Snack - 1/3c hummus with veggie of choice 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 and enjoy!
Snack -2 hard-boiled eggs
Dinner - 1/2c miso soup w/Asian Beef Stir Fry (search "Menu Mondays" on this blog for recipe.)

SATURDAY - DAY 55:
WORKOUT: 1 HR SCULPT - BURN IT!
Breakfast - 2 slices turkey bacon, 5 egg whites scrambled w/2T skim milk. Add 1.5oz mozzarella cheese and salt and pepper to taste;
Snack - protein bar and water
Lunch - Tuna or 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 and enjoy;
Snack - 8oz cottage cheese or protein shake of your choice;
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).

SUNDAY - DAY 56:
WORKOUT: Day off!
Breakfast - Chocolate Orange Protein Shake: 1/2c OJ, 1/2c milk, 1 scoop Chocolate Shakeology or protein shake and blend!
Snack - 2 hard-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 - 15 almonds
Dinner - Your choice!!

***WATER, WATER, WATER! SLEEP - GO TO BED by 10:30pm this week! And write your thoughts each day in a JOURNAL!

Thursday, April 14, 2011

HIP HOP HUSTLE 15 - THE SHOW - my class!!


My class working it out to Hustle 15 - The Show!

Such a blast! Come to a training or one of my classes! Just msg me!
~Amanda

Sunday, April 10, 2011

Amanda's 90-Day MEMORIAL CHALLENGE - WEEK 7 (food & workout plan)

Please check with your doctor/dietician before starting a new fitness regimen/diet. ~Amanda

*Suggested Meal Plan: Replace foods that you don't like with similar foods you do like. This is a guide.

Also, an EXCELLENT meal replacement shake that I HIGHLY RECOMMEND: Shakeology. I drink one everyday!! Check it out - recipes too on my site: www.tinyurl.com/Shakeology2011 NOTE: If you are doing a specific fitness program like P90X or Turbo Fire, etc - follow their routine guidelines and food suggestions! =)

AMANDA'S 90-DAY MEMORIAL CHALLENGE - WEEK 7:
Reminder:You get one day off per week. Mine will be Sundays.
There are many options for fast food places if you are on the go this week. If you are home though, refer to last week's meal plan to make something fresh!

MONDAY - DAY 43:
WORKOUT: 1 HR CARDIO - go for a run, speed walk, take a class!
Breakfast - 1cup oatmeal w/8oz skim milk, 1Tb protein powder and 1/2oz raisins
Snack - Chocolate CinnaMonkey Shake: 3/4c milk, 1/4c water, 1/2 to 1 whole banana, 1/4t cinnamon, 1 scoop chocolate Shakeology or protein shake and 6 ice cubes - blend!
Lunch - Grilled Chicken Burrito: grilled or baked chicken breast. Place in warm whole wheat tortilla w/1/2c chopped tomatoes, 2T cilantro, 2Tb chop red onion, 1/2c shredded iceberg or romaine lettuce, 1/8 avocado and 1T sour cream.
Snack - 8oz cottage cheese or 1oz lowfat cheese w/6 whole wheat crackers
Dinner - Soy or Turkey Burger patty, mozzarella cheese 1.5oz; 1 baked potato (med size); 2.5 cups salad greens w/cucumber and tomatoes - 2Tb dressing (keep it light); 1/2c fresh berries.

TUESDAY - DAY 44:
WORKOUT: 1 HR WEIGHTS - Upper Body: use heavy weights until you burn out, then med weight, etc.
Breakfast - 1 whole wheat bagel w/8oz cottage cheese and 1 med orange.
Snack - Chocolate Peanut Butter Smoothie - 12oz cold water, 2 scoops choc protein pwdr or Shakeology, 1Tb natural pb and 6 ice cubes - blend!
Lunch - On the go? Hardee's Jr. Hamburger (no cheese!) -280cal or Charboiled Chicken Salad-To-Go - 330cal, or Charbroiled BBQ Chicken Sandwich -370cal.
Snack - Protein Shake or bar of your choice.
Dinner - Shrimp Pasta Pomodoro - boil 1 serving whole wheat pasta; in skillet, saute 1T chopped garlic in 1T olive oil until browned. Add 2Tb chicken broth and 1/2c peeled, diced tomatoes - simmer 5-10min 'til tender. Drain pasta. Add 9oz med uncooked shrimp to pan and cook until opaque. Add 2Tb chopped basil leaves and toss shrimp mixture to cooked pasta - enjoy!

WEDNESDAY - DAY 45:
WORKOUT: 1 HR CARDIO - Stairmaster, elliptical, or take a class - give it your all!!
Breakfast - Whole wheat muffin with 3 egg whites and 1 egg scrambled; 8oz nonfat yogurt w/1.5c sliced strawberries.
Snack - Orange Cow Protein Smoothie - 1 scoop vanilla protein powder, 1/2c milk, 1/4c orange juice and add ice as needed and blend
Lunch - On the go? Taco Bell chicken soft taco -190cal. Have 2! Try them Fresca style - no cheese!!
Snack - Protein bar: make sure it has enough protein and not loaded with sugar! Mine? P90X Chocolate, Peanut Butter Chocolate or Mocha!
Dinner - 9oz chicken breast, 3Tb bbq or other sauce; 2c mushroom, zucchini and onion saute; 6oz grated parmesan cheese; and 1c brown rice.

THURSDAY - DAY 46:
WORKOUT: 1 HR SCULPT, PILATES or YOGA
Breakfast - Chocolate Covered Strawberries Protein Shake: 1/2c water, 1/2c milk, 4-6 fresh strawberries, 1 scoop Chocolate Shakeology or protein powder, ice if wanted and blend. Opt 1/2t vanilla or almond extract.
Snack - 2 boiled eggs and one orange
Lunch - Turkey Sandwich & soup - 9oz turkey, 2 slices whole wheat bread, 1 lettuce leaf, 2 tomato slices, 1 cup veggie soup.
Snack - Non-fat fruit flavored yogurt.
Dinner - Salmon 9oz, 3Tb sauce of choice, if needed; 1c asparagus, 1 med baked potato, 3c salad greens and 3T dressing.

FRIDAY - DAY 47:
WORKOUT: 1 HR CARDIO - do a mix - 15min run, 15min cycle, 15min elliptical, 15min walk. Or try a combo class.
Breakfast - 2 Whole wheat waffles, 3Tb maple syrup, 1/2 banana, 8oz skim milk.
Snack - Pina Colada Protein Smoothie - 1/2c water, 1/2c pineapple juice, 1/2t coconut extract, 1 scoop Greenberry Shakeology or vanilla protein shake.
Lunch - On the go? McDonald's Fruit and yogurt -160cal; Subway - Turkey Breast Salad, no dressing - 120cal, so you can add an apple with that!
Snack - 1 sm apple and 1 string cheese or Very Cherry Protein Shake
Dinner - BBQ Chicken Pita Pizza - whole-wheat pita, 2 Tbl BBQ sauce, 1 portion cooked chickn cubed, diced red onion, cilantro, 1/4c mozzarella cheese, sprinkle of smoked gouda cheese. Bake at 425 on baking sheet for 10-12min or cheese is melted. Slice and enjoy!

SATURDAY DAY 48:
WORKOUT: 1 HR SCULPT or CARDIO - your choice!
Breakfast - 6 egg whites, 8oz cottage cheese, 6oz orange juice.
Snack - Blackberry Protein Smoothie: 12oz cold water, 1 scoop Greenberry or Chocolate Shakeology or protein pwdr, 2Tb frozen OJ concentrate, 10 frozen blackberries and 3 ice cubes - blend!
Lunch - On the go? Wendy's Jr. Hamburger -280cal, or plain baked potato - 160cal (or add broccoli, diced turkey and maybe some salsa!
Snack - 1Tblsp peanut butter w/celery sticks and 1oz dried fruit.
Dinner - Teriyaki Chicken with small serving mashed potatoes (no gravy) or brown rice and snow peas or edamame.

SUNDAY - DAY 49:
WORKOUT: Day off!
Breakfast - Chocolate Orange Protein Shake: 1/2c OJ, 1/2c milk, 1 scoop Chocolate Shakeology or protein shake and blend!
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 - 15 almonds
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.

***WATER, WATER, WATER! SLEEP - GO TO BED at least 30min earlier this week! And write in a JOURNAL!