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Monday, December 31, 2012


It's time to...
"burn it up -INFERNO STYLE!"
Let's KICK-START your way into a healthier you this NEW YEAR!

Below you will find your daily plan for these 5 days:
(I bet you'll lose inches, so please take your measurements AND your "before" picture!)

BEFORE YOU BEGIN: Step on the scale and write down your weight & body fat (if yours tells that). Take your measurements. Include: around chest, biceps, waist (biggest part), hips (biggest part & around the booty), thighs (largest part). You should have 7 measurements written down. You might not be the same on the left as you are on the right, so take both!

Drink 8-12 glasses of water each day!!! Eat 5 times/day! For instance: 7am breakfast, 9:30am snack, 12:30pm lunch, 3:30pm snack, 6pm dinner... something like this. Fueling about every 3 hrs. No food after dinner! WATER!


DAY 1 - Monday:

Breakfast - 1 slice turkey bacon, 1 cup low-fat plain yogurt, 1/2 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 (flavor may vary), 1 cup skim milk or water and blend
Lunch - Tuna or Chicken Salad - include: romaine lettuce, spinach, chopped onion, egg, mustard - to taste (no mayo)
Snack - peanut butter and celery - 3 stalks, 1 Tbsp pb. (may use apple)
Dinner - Stir Fry: 4 oz skinless chicken breast, 1/4c brown rice, snow peas, onion, tomato or other similar veggies & soy sauce. (no corn or carrots)

DAY 2 - Tuesday:

Breakfast - 3 egg whites, 1 cup broccoli (may add fresh salsa 1Tbs)
Snack - NutNanna Protein Smoothie - 1/2 banana, 1 scoop protein powder, 1 tsp peanut butter - add ice optional.
Lunch - Turkey Sandwich - 1 slice whole wheat bread, 3 slices turkey, 4 romaine leaves, mustard, 2 slices tomato, 1 c alfalfa sprouts
Snack - 1 cup cottage cheese, 2 Tbl blueberries or 1 Tbl pineapple
Dinner - Salmon (5oz) baked/broiled, 1 c steamed asparagus, 2 c romaine lettuce shredded, 1 c cucumbers diced or sliced, 1Tbs italian drsg (lite).

DAY 3 - Wednesday:

Breakfast - 4 egg whites, 1/2 tomato chopped (make omelette)
Snack - 10 almonds (no flavorings) and 2 Tbl dried cranberries
Lunch - Roast Beef or Turkey Sandwich and Salad - 4 oz roast beef/turkey, mustard, rye/whole wheat bread, 1c shred romaine w/lite italian dressing
Snack - YoBerry 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.

DAY 4 - Thursday:

Breakfast - 1 c cottage cheese w 1/2 c raspberries
Snack - 1 pear or apple w/4 slices colby or mozzarella cheese
Lunch - Turkey Avo Wrap: 3 slices turkey, 1 whole wheat tortilla (or 1 slice ww bread), 4 romaine leaves, 2 tomato slices, mustard, avocado
Snack - Almond Protein Smoothie - 1 scoop protein, 1 drop almond extract, 4oz water, 4oz 2%milk or almond milk.
Dinner - Fish and salad: 3 oz halibut, orange roughy, salmon, or tilapia, 1 c steamed broccoli, 2 c shredded romaine w/vinegar&oil or lite italian.

DAY 5 - Friday:

Breakfast - 4 egg whites: scrambled w/3 slices turkey
Snack - BanOJ Protein Smoothie - 1/2 banana, 1 scoop protein powder, 4oz water, 4oz OJ.
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), 2 cup romaine lettuce w/italian drsg.

FEEL FREE TO DO MORE IN YOUR WORKOUTS...YOU CAN DO IT!!! See you at the finish line!

Friday, December 28, 2012

Derm Exclusive Skin Care - Week 2 review!

Here's my review after my 2nd week using Derm Exclusive. I'm just entering my 3rd week now. If you'd like to try it yourself for 30 days ($-back guaranteed), go to: - click SHOP for Derm Exclusive ---or click on the ad to the right in the column! Easy! =)

Thursday, December 20, 2012


Check out my team of Coaches that are spreading the love and sharing fitness and helping hundreds of people to get fit and healthy this year AND in 2013! Need help? Want to help others and join the team?? Contact me for deets! For additional info or to sign up now, go to: - click on BE A COACH ----

Wednesday, December 19, 2012

Monday, December 17, 2012

Thursday, December 13, 2012


I had the opportunity to be flown out to Beachbody Headquarters to meet CEO Carl Daikeler and his team of professionals for our new Master Trainer 2-day extravaganza! Flight and accommodations were paid for, a gift basket was awaiting in the room filled with goodies, and I was there with the BEST people who I have known and loved for at least 8 years as part of the Powder Blue Productions APD/Presenter team. What a dream of a trip!! We were fed great breakfasts and lunches for the 2 days and even treated to a very elegant dinner the first night with Chalene and Bret Johnson (founders of PBP) - AND even Carl showed up to make sure all was well! What a kind and thoughtful guy! We were also treated to free shopping -$100 worth of TurboWear for each of us- on the house! Also given Derm Exclusive - the new skincare line that Minnie Driver is promoting and Beachbody is marketing! (I'm giving it a test run now!!) We also given a new blue jacket that have P90X, Turbo Kick, Hip Hop Hustle, PiYo Strength and Insanity logos on the back and say MASTER TRAINER as part of our new Beachbody threads! =) I mean - spoiled big time!! And we got to workout together - such bonding time!! And lead by Chalene Johnson herself testing Turbo Kick Round 54 - I LOVED IT!! It wasn't JUST lavish gifts...the 2 days were spent discussing new info for us as now Master Trainers with Beachbody (since Chalene & Bret sold PBP to Beachbody) and how we can better serve and reach those we cater to. It was an excellent time of bonding, sharing, listening, hugging, high-fiving, and best of all - connecting!! I feel so connected to each and every one of these ladies and gentlemen that do the same thing I do. I am grateful for their leadership, character, love of the company, and desire to just do and be better all the time. They lift me up and make me smile!! I am honored and thrilled to continue my journey as a Beachbody Master Trainer!! See you all at a training or class soon! ~Amanda ps - read up on Carl's Blog about it here:

Friday, November 30, 2012


Since Thanksgiving I have heard the woes of many who still have trouble eating the right foods. So here's my SECRET to losing my baby weight... SHAKEOLOGY! I wouldn't say it if I didn't mean it, and I won't 'sell' you something you don't need or want. But this, my friends, is the key to SUCCESS! You can workout all you want, but if you don't have your supplements or your food intake right... well, then you're pretty much working out for nothing. Nutrition is KEY!
When you purchase Shakeology on auto-ship (aka Home Direct) TODAY, I will send you my favorite TURBO FIRE DVD as my FREE gift to you! Not only that, but you will have me as your Coach from here on out - not just 30 days, but until you decide you don't need me! DON’T hesitate on this! You can cancel ANYTIME and there’s a 30-Day Bottom-of-the-bag guarantee. You have NOTHING to lose (except weight) and EVERYTHING to gain… including improved health and new workout! Get it here - 4 flavors to choose from:
YES, I want Shakeology and a new TURBO FIRE workout!
Cheers to your health - inside & out! ~Amanda

Sunday, November 25, 2012


Over the past 20 years, I have been asked many, many times... "When is the best time to workout". Here is my answer... There is no perfect time. It's just what is best and ideal for YOU. Whatever works so that you can add it to your schedule and stick to it - that's a winner! So if nights work for you - go for it! Some people say that you burn more calories throughout the day if you do it first thing in the morning... and it could possibly be true, but as long as you are getting that workout in each day - that's what counts! Here's a good source on this topic from WebMD: Do you need some help with this? Have me be your free Coach. I'd love to help you any way I can. Go to and sign up FREE! ~Amanda

Friday, November 23, 2012


KILLER BLACK FRIDAY DEALS! Stock up before they are out! These are all LIMITED QUANTITIES so get on your computer or smartphone at 9amPST/12pmEST and grab as much as you can!! Good luck super shoppers!! I hope you get them FIRST!! Http:// -it will be live at the times listed above

Monday, November 19, 2012

TURBO KICK - ROUND 39 - Dream come true!

This is a kickboxing format that I teach, as well as do trainings for, so that others can teach it. =) The top 5-Star Presenters were asked by Chalene Johnson, creator of Turbo Kick, to be in this video with her. It was a privilege and an honor to be among the best of the best - and I even got asked to teach the Cool Down portion with my own PiYo routine that I did in one take at 11:30pm! Whew! I am grateful to reach one of my goals and to be able to share this passion I have with so many people. I love my job(s) being a Presenter, Fitness Instructor, and a Beachbody Coach... what a blessing to help others every day!! If you love fitness and have a passion for helping others - contact me. I can help you create a dream job!! All my best, ~Amanda


Sunday, November 11, 2012

I am a Daughter of God

And you are too. =) I love this video about us, women of faith, who follow Jesus Christ. I hope you enjoy it too. ~Amanda

Tuesday, November 6, 2012


Watch my class enjoy some free'd up THRILLER time!!

Wednesday, October 31, 2012

Enjoy a THRILL while you WORKOUT!

Workouts can be boring and monotonous. We often dread having to do them and sometimes we even waste our time while we are at the gym by not putting in any effort - what a time waster!! Find your 'soulmate' workout - whether it's a class at the gym, an outdoor workout, or a video you can do at home on your own time. Here is my Hip Hop Hustle class doing "THRILLER" for Halloween! I make fitness fun!

Are You Ready to Lose the Baby Fat?

Yep, this is me at 9 months post-baby #4. =) I'm still not "skinny"... and I AM wearing jeans and a black top that still cover up the belly fat.. but I'm on my way!!! I always struggle with the fat around my mid-section and I know it has EVERYTHING to do with my diet because I workout about 5-6x's/week. My downfall is chocolate and sugar. Like most, I find it hard to avoid and it's my "go to" when I need a quite something. So I'm learning to replace it by choosing healthier options like protein bars, more fruit and vegetables, and gum! Why do I mention all of this... well, because I want to be accountable and to write it down that I am going to lose the rest of this weight and get in the best shape of my life. And you can join me too!! I do fit challenges quite often on my Facebook page -if you can get into one of my Groups, so if you are dreading this time of the year with all of the holiday treats - contact me! Love to have you walk the path to a healthier YOU for 2013! ~Amanda

Tuesday, October 30, 2012


The holidays are here! Hope these tips help! Share with a friend =) Visit me on Facebook too - AmandaHendersonFitness ~Amanda

Friday, October 12, 2012


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 choose an activity, take into consideration how much exercise you have done or have been doing. Do you work out a lot, or are you more of a couch potato? If it’s been a while since you’ve exercised, then you should definitely start out slowly and check with your doctor. If you are already exercising and in good health, many health professionals now indicate that you can continue to do your regular activities. You no longer have to keep your BPM (beats per minute) under 140. You can do your workouts - but adjust them as needed. You may now have morning sickness, feel energy-deprived, or feel great! However, probably not a great idea to go overboard doing workouts that push you to your limits. Be smart. Know that you may have to do things in moderation and you possibly need to adjust, as each month changes 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! As your belly grows, you may not be used to the extra weight your body is carrying, or the amount of energy you need just to get from point A to point B! Know your limits and enjoy this awesome time in your life.


Be sure to have the correct workout attire and shoes required to do your 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.


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. You can focus on low-impact activities (with mid-to-high intensity, which will get your blood pumping but won’t put excess strain on your body. Avoid lying on your back after your third month as 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!


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 CRUNCHES on the floor after the third trimester. There are other ways to keep your abs in shape - side bends, using a ball or bosu (seated) can be effective. Although don't get wrapped up in working those abs! Your belly is stretching and expanding and will probably be tight enough already. ;-)

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 able to breathe normally and that you feel good doing it.


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: To have me as your personal coach, sign up FREE at: - I will instantly be yours for whenever you need me! Just shoot me an email anytime from there! FUN!!!

Monday, September 24, 2012


COMING SOON - BODY COMBAT for your HOME!! FREE Shipping on Pre-Orders!

Sunday, September 23, 2012

Get fit, share/help others and get financially fit as well! Join my team today - there's not a better time than now! I love my 'job'!! Wouldn't YOU like to get healthy, share & get paid?? Look into it - it's worth the time. <- Check it out here! FREE sign ups & monthly dues for Military Active Duty!

Wednesday, September 5, 2012


Learn about the new Chocolate VEGAN Shake called Shakeology! I love it! With a 30-day money-back guarantee -GET IT HERE: or see more info here:

Monday, July 9, 2012


You have to make an effort to do something. If you want to move forward in life, just take the step and do it. Otherwise you'll be saying "what if" all the time and never know. I did this with being a Beachbody Coach. I thought "why should I"?
Will it be too big of a step? Will it really be helpful to others if I join in? Will this take away from my family? How can I do this with so much on my plate already?
Thing is - I just took the step because I didn't want to say "what if". So I did it, and I made it work for me. To fit in my already busy schedule and I had to shift a few things. Not a big deal. I actually found that it was already part of my life in a way, but now I could reap some $ rewards in helping others!! YEA!!! So just take a step and see what lies in store for you!! Bet you'll be glad you did! ~Amanda

Friday, May 4, 2012

Hip Hop Hustle 21 - The Show

My Tues nite crew and I workin' it out! ;-) Visit me here on Facebook:

Saturday, April 21, 2012

Wednesday, April 18, 2012


Just 21 days to a new YOU!!
30-day $-back guaranteed too!!! WHAT??? TRUE!!

Order today!

Friday, April 6, 2012

Friday, March 23, 2012


Based on Tai Chi... get your balance back, better posture, flexibility, rehabilitate injuries, etc! Check it out!!

Get it here: - click SHOP


I would LOVE to help you on your journey to be healthy and fit! Everyone is invited!

Create a login for FREE and get me as your Coach (for whenever you need me)

OR upgrade to get even MORE great stuff and discounts!
Watch this:

Thursday, March 15, 2012


Getting in shape takes effort, time, and drive to be successful.

Luckily, Turbo is the program that is motivating and fun enough for me to WANT to workout!

So here I am - back at it!

Get TURBO JAM or TURBO FIRE (for home use) at:

You'll be SO glad you did!!!

Friday, March 2, 2012

The PREGNANT Workout!

I checked out this home workout for ladies with "BABY ON THE WAY".

It was fun and I'd recommend it. Good one to change it up for me.

Friday, February 10, 2012


This is a video by a fellow Coach of Beachbody and what it means to get healthy.

I too put Team Challenges together, whether you are at home or 'LIVE' in a group working out together.

You can join my team in being a Coach to help all of us - ONE DAY - be fit, be better, and share it with others so that other generations learn from us. ONE DAY. Let's do it now!

Contact me here or go to & login free for me to be your Coach, or even better - sign up to be one with me - join my team! ~Amanda

Team Motivize"One Day" from Bryan Hooper on Vimeo.

Tuesday, January 31, 2012

Stationery card
View the entire collection of cards.

Friday, January 6, 2012


Go ahead - work it!!
Happy 2012... time to not waste ANY workout time!

Monday, January 2, 2012


Join me Monday, JANUARY 2nd - 31st... to workout, eat right & get in shape!

- FREE! Just go to my site and create a LOGIN to join in. It's FREE and it's a way to share more with you as we login our workouts in the SuperGym! Lots of great FREE info there for you to use to help you on your journey too!

Get your Turbo Fire, PUMP, P90X2 etc and be ready to use it!
If you don't have a specific workout to do, no problem! *Order it now and get 2-day shipping! Go to:

This 30-Day Challenge includes a phenomenal meal replacement shake, called Shakeology. Check it out here:

Let's work on building up our stamina, look smokin' HOT, & getting our FITNESS on!!!!
Looking forward to a healthy & happy 2012!