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

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

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

So much fun!!
~Amanda

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

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

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!

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!!!"