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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!

Saturday, April 2, 2011

AMANDA'S 90-Day MEMORIAL CHALLENGE - WEEK 6 (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 (ex. if no on cottage cheese...choose a hard-boiled egg instead.) This is just 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 6:
This is ENERGY BOOSTER WEEK!
Reminder: You get one day off per week. Mine will be Sundays.

MONDAY - Day 36:
WORKOUT: 1 HR CARDIO - choose a hard class or video!
Breakfast - 1cup oatmeal w/8oz skim milk, 1Tb protein powder and 1/2oz raisins
Snack - Maple Buttercup Protein Shake: 1Tbsp almond butter, 1c skim milk, 1 tsp maple syrup, 1 scoop Choc Shakeology or choc protein pwdr.
Lunch - 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!
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 37
WORKOUT: 1 HR CARDIO; WEIGHTS 15min
Breakfast - Yogo Berry Protein Shake: 1c strawberries, 1/2c plain nonfat yogurt, 1Tbsp honey, 1c skim milk, 1 scoop Greenberry Shakeology or vanilla protein powder.
Snack - 1 whole wheat bagel w/8oz cottage cheese and 1 med orange.
Lunch - Grilled Chicken Burrito - grilled or baked chicken breast serving; 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 - 4Tb hummus w/carrot sticks
Dinner - Grilled Fish Soft Tacos (from last week) OR 9oz Halibut, 1 artichoke and 1 cup berries.

WEDNESDAY - DAY 38:
WORKOUT: 1 HR CARDIO - cycle, box, ultimate conditioning...
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 -blend.
Lunch - Tuna/Chicken Roll Up: whole wheat tortilla, 1/4c bean sprouts and diced tomatoes, w/tuna or chicken salad.
Snack - 3c lite popcorn and 1.5oz string cheese
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 39:
WORKOUT: 1 HR WEIGHTS, PILATES OR YOGA
Breakfast - Banana Sunshine Protein Shake: 1 banana, 1/2c OJ, 1/2c water or milk, 1 scoop Greenberry Shakeology or vanilla protein powder.
Snack - Protein bar (Love P90X or Cinch bars)
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 - single serving.
Dinner - Salmon 9oz, 3Tb sauce of choice, if needed; 1c asparagus, 1 med baked potato, 3c salad greens and 3T dressing.

FRIDAY - DAY 40:
WORKOUT: 1 HR CARDIO - like Cycle, Kickbox, dance, etc.
Breakfast - 2 Whole wheat waffles, 3Tb maple syrup, 1/2 banana, 8oz skim milk.
Snack - Protein bar (Love P90X bars - mocha, yogurt, choc or pb)
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 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 41:
WORKOUT: 1 HR WEIGHTS
Breakfast - 6 egg whites, 8oz cottage cheese, 6oz orange juice.
Snack - Pina Banana Protein Shake: 1/2 banana, 1/2c pineapple juice, 1/2c water, 1 scoop Choc Shakeology or choc protein pwdr.
Lunch - SUBWAY DAY - 6" sub (same list as last week)
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).

SUNDAY - DAY 42:
WORKOUT: DAY OFF!
Breakfast - Chocolate Orange Protein Shake: 1/2c OJ, 1/2c milk or water, 1 scoop chocolate Shakeology or protein powder, ice if needed.
Snack - 1/2c vanilla yogurt w/3 sliced strawberries & tsp sliced almonds
Lunch - Turkey Wrap: Top 6" whole wheat tortilla with 1/2 avo sliced, 1/2 cucumber sliced, 3 romaine lettuce shredded/chopped, 1 tomato sliced/diced, 3 oz turkey slices. Drizzle 1 Tbsp ranch drsg. Pepperoncinis optional. Calories: 351, Protein: 23g, Carbs: 36g
Snack - 1 sm baked sweet potato topped with dash of nutmeg and 1 tsp honey. Calories: 83, Protein: 1, Carbs: 20g
Dinner - Chicken Parmesan w/Italian Greens (recipe to come!)

WATER, WATER, WATER! You are starting a NEW month, so get back on the saddle and prove to yourself that YOU CAN do this! ~Amanda