Saturday, April 24, 2010
Sunday, April 18, 2010
Memorial Day Challenge - Week 3
Here's my list for the week:
DAY 15 - APR 19:
WORKOUT: 1 HR CARDIO
Breakfast - Mushroom Omelette: 4 egg whites -scrambled, 3/4c sliced mushrooms, 2 Tbsp chopped green onion, 1/2 roma tomato chopped & a pinch or so of low-fat cheddar cheese.
Snack - Shakeology
Lunch - Turkey Sandwich: 3 slices turkey, 3 tomato slices, 1 onion slice, 1 tsp dijon/mustard, 2 romaine leaves, 1 slice whole grain bread;
Snack - 1c cottage cheese w/ 1/2c blueberries;
Dinner - Turkey Goulash
DAY 16 - APR 20:
WORKOUT: 45min SCULPT & 1 HR CARDIO
Breakfast - 1/2c whole-grain oats w/skim milk, 3 egg whites & 1 egg scrambled;
Snack - 1 sm apple & 1 string cheese OR protein bar;
Lunch - Shakeology
Snack - 2 oz soy nuts OR protein bar
Dinner - Ranch Chicken Salad
DAY 17 - APR 21:
WORKOUT: 1 HR CARDIO
Breakfast - 1 portion Oat Bran Flakes, Special K, or Kashi cereal w/ 1/2c skim milk;
Snack - Shakeology
Lunch - Cucumber Salad
Snack - Shakeology
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.
DAY 18 - APR 22:
WORKOUT: 1 HR SCULPT
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 - Shakeology
Lunch - Turkey Sandwich
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
Dinner - Spaghetti and Turkey Meatballs
DAY 19 - APR 23:
WORKOUT: 1 HR CARDIO
Breakfast - Shakeology
Snack - 1/2c low fat cottage cheese, 1/8t cinnamon and 1 sm apple or protein bar;
Lunch - Chicken Salad
Snack - Small Shakeology
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.)
DAY 20 - APR 24:
WORKOUT: 30min Body Weight - ie: push-ups, sit ups, pull ups, leg lifts, plank, etc.; 30min CARDIO
Breakfast - Shakeology
Snack - 1 small banana
Lunch - Chicken Pita Pizza - 1 whole wheat pita, 1/4c pizza sauce, 1 portion cooked and cubed chicken breast, 1/4 sliced red bell pepper, 1/4 sliced yellow bell pepper, 1/4 sliced small zucchini, 1/4c red-fat mozzarella cheese shredded - top pita and bake at 425 10-12min. Use your toaster oven.
Snack - Small Shakeology
Dinner - Boneless, skinless chicken breast, broccoli steamed, sweet potato baked..use butter buds and chives or salsa.
DAY 21 - APR 25:
day off!
*Note: I am NOT a certified nutritionist - just a fitness enthusiast! Please check with your doctor before changing your diet or exercise routine. Thanks! ~Amanda
DAY 15 - APR 19:
WORKOUT: 1 HR CARDIO
Breakfast - Mushroom Omelette: 4 egg whites -scrambled, 3/4c sliced mushrooms, 2 Tbsp chopped green onion, 1/2 roma tomato chopped & a pinch or so of low-fat cheddar cheese.
Snack - Shakeology
Lunch - Turkey Sandwich: 3 slices turkey, 3 tomato slices, 1 onion slice, 1 tsp dijon/mustard, 2 romaine leaves, 1 slice whole grain bread;
Snack - 1c cottage cheese w/ 1/2c blueberries;
Dinner - Turkey Goulash
DAY 16 - APR 20:
WORKOUT: 45min SCULPT & 1 HR CARDIO
Breakfast - 1/2c whole-grain oats w/skim milk, 3 egg whites & 1 egg scrambled;
Snack - 1 sm apple & 1 string cheese OR protein bar;
Lunch - Shakeology
Snack - 2 oz soy nuts OR protein bar
Dinner - Ranch Chicken Salad
DAY 17 - APR 21:
WORKOUT: 1 HR CARDIO
Breakfast - 1 portion Oat Bran Flakes, Special K, or Kashi cereal w/ 1/2c skim milk;
Snack - Shakeology
Lunch - Cucumber Salad
Snack - Shakeology
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.
DAY 18 - APR 22:
WORKOUT: 1 HR SCULPT
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 - Shakeology
Lunch - Turkey Sandwich
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
Dinner - Spaghetti and Turkey Meatballs
DAY 19 - APR 23:
WORKOUT: 1 HR CARDIO
Breakfast - Shakeology
Snack - 1/2c low fat cottage cheese, 1/8t cinnamon and 1 sm apple or protein bar;
Lunch - Chicken Salad
Snack - Small Shakeology
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.)
DAY 20 - APR 24:
WORKOUT: 30min Body Weight - ie: push-ups, sit ups, pull ups, leg lifts, plank, etc.; 30min CARDIO
Breakfast - Shakeology
Snack - 1 small banana
Lunch - Chicken Pita Pizza - 1 whole wheat pita, 1/4c pizza sauce, 1 portion cooked and cubed chicken breast, 1/4 sliced red bell pepper, 1/4 sliced yellow bell pepper, 1/4 sliced small zucchini, 1/4c red-fat mozzarella cheese shredded - top pita and bake at 425 10-12min. Use your toaster oven.
Snack - Small Shakeology
Dinner - Boneless, skinless chicken breast, broccoli steamed, sweet potato baked..use butter buds and chives or salsa.
DAY 21 - APR 25:
day off!
*Note: I am NOT a certified nutritionist - just a fitness enthusiast! Please check with your doctor before changing your diet or exercise routine. Thanks! ~Amanda
HUSTLE-ING GOING ON IN GREENSBORO!!
SHAKE THAT THANG!!! This group was so much fun and didn't mess around. It was all about the dancing!! Hip Hop Hustle Training Attendees: Thanks SO MUCH for coming out to learn and doing Hustle 8 with me!! It was a BLAST and time flew by! Teaching Hustle is so fun! You're gonna love it! So glad you ladies came out!
SPECIAL THANK YOU to Beth McKinney, Group Fitness Coordinator at the Spears Family YMCA - the host club. You were so helpful and you're such a great lady! Hugs!!
See you all for the next Hustle Workshop or come out for Turbo Kick, PiYo or All-Star Presenter Camp Trainings!! FUN FUN FUN!!!!! Enjoy Hip Hop Hustle!!!!!
Friday, April 16, 2010
Shopping Time for me!
Ahhh the gift of shopping for yourself with a gift card! Thanks Powder Blue Productions!!
I love this Body Butter! (in front) Comes in a variety of scents, but this is my favorite! I used it with all 3 pregnancies and no stretch marks! (At least none I'm aware of!) ;)
Sunday, April 11, 2010
Memorial Day Challenge - Week 2
Here's my list for the week...follow along as you see fit.
DAY 8 - APR 12:
WORKOUT: 1 HR CARDIO
Breakfast - Meal Replacement PB Shake: Shakeology for me! Choc w/milk, 1 Tbl PB, ice.
Snack - 1 mozzarella string cheese w/ 1/2 sliced bell pepper
Lunch - Turkey Sandwich: 3 slices turkey, 3 tomato slices, 1 onion slice, 1 tsp dijon or reg mustard, 2 romaine leaves, 1 slice whole grain bread
Snack - 1 lg celery stalk w/pb
Dinner - Chicken Bruschetta: 5oz chicken breast, 1 tsp onion powder, 1 tsp chili powder, 1 plum tomato diced, 2 Tb fresh basil sliced, 1 t minced garlic, 1 t olive oil, 2 cups steamed green beans. Season chicken w/onion & chili powder and grill/broil 4-5min/side. Make bruschetta - combine tomatoes, basil & garlic with salt&pepper. Top chicken w/bruschetta & serve along side green beans.
DAY 9 - APR 13:
WORKOUT: 1 HR CARDIO & 30min SCULPT
Breakfast - Omelette: 3 egg whites, 1 cup fresh spinach leaves, 1 cup diced tomatoes, 1/4c mozzarella cheese, 1/2 whole wheat english muffin/toasted. 2
Snack - apple w/1Tb pb
Lunch - MR Shake: Shakeology - choc, w/4 fresh strawberries
Snack - 1/2c cottage cheese and 1/2c fresh raspberries
Dinner - Grilled Salmon: 4oz w/squeeze of lemon/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.)
DAY 10 - APR 14:
WORKOUT: 1 HR CARDIO
Breakfast - MR Shake: Shakeology - choc scoop & 1/2c milk, 1/2c oj.
Snack - 2 deviled eggs
Lunch - chicken quesadilla: 4oz chicken breast, 6" ww tortilla, 1/2c diced tomoato, 2 romaine lettuce leaves shredded, 1/4c ched cheese, 1/4c salsa, taco seasoning to taste, cilantro.
Snack - 1/2 of 6" whole wheat low carb tortilla with 1/2 turkey dog & 1 tsp mustard.
Dinner - BBQ Chicken w/steamed broccoli: 5oz chicken breast w/bbq grilled, 1 cup broccoli.
DAY 11 - APR 15:
WORKOUT: 1 HR SCULPT
Breakfast - Veggie Scramble: 1/2 zucchini diced, 1/4 red or green bell pepper diced, 3-4 chopped broccoli forets, 1/4c red onion chopped, 1 egg & 3 egg whites, 1 oz grated parm cheese.
Snack - 4 cucumber slices w/2 Tsp cream cheese
Lunch - MR Shake: Shakeology - Choc w/milk & 1Tb Peanut Butter
Snack - 2 oz almonds
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.
DAY 12 - APR 17:
WORKOUT: 1 HR CARDIO
Breakfast - MR Shake: Shakeology - choc w/milk & drop of mint extract.
Snack - 1/2 6" ww tortilla, 2Tb marinara sauce, 1/2 oz mozz. cheese, 1 Tb fresh basil = pizza margarita
Lunch - chicken salad: 3 cups torn romaine leaves, 4oz cooked chicken breast, 1.5 Tbsp olive oil/balsamic vinegar mix.
Snack - Turkey roll up: 1/2 6" ww tortilla, 1/2Tb lite mayo, 1/2Tb diced celery, 1/2 Tb diced red onions, 1oz turkey.
Dinner - Steak or chicken fajitas: include 1/2 red, yellow, green bell peppers, 1/4 red onion, 1 6" ww tortilla, 1 plum tomato, 1/2 cucumber, lime juice, seasonings: garlic powder, cumin, salt & pepper. Optional 1/4 cup salsa.
DAY 13 - APR 18:
WORKOUT: 1 HR CARDIO & 30min SCULPT
Breakfast - Cottage cheese parfait: 3/4c low fat cottage cheese, 1/2c fresh strawberries & 2 Tbsp chopped walnuts.
Snack - MR Shake: Shakeology - choc/milk with 1/2 banana
Lunch - Turkey Burger: 3oz cooked grnd turkey, 2 tomato slices, 1 onion slice, 1 tsp mustard, 1 Tbsp ketchup, 3 romaine leaves.
Snack - 20 almonds
Dinner - Halibut grilled or broiled, black bean relish: 1/4c black beans, 2T red onions diced, 2 T lemon juice, 1 T minced cilantro, 1t dried cumin. Greek Salad: 2c torn romaine lettuce, 1/2 sliced cucumber, 2 T red-fat crumbled feta cheese, 3 cherry tomatoes halved, 2T lemon juice.
DAY 14 - APR 19:
WORKOUT: DAY OFF!
Breakfast - MR Shake: Shakeology - choc, w/milk & 2 drops almond extract.
Snack - 30 peanuts
Lunch - Chicken Pita Pizza - 1 whole wheat pita, 1/4c pizza sauce, 1 portion cooked and cubed chicken breast, 1/4 sliced red bell pepper, 1/4 sliced yellow bell pepper, 1/4 sliced small zucchini, 1/4c red-fat mozzarella cheese shredded - top pita and bake at 425 10-12min. Use your toaster oven!
Snack - 4 dark hershey's kisses dipped in 1Tbl all-natural.
Dinner - Chicken kabobs: 5oz chicken breast, lemon juice, 1t paprika, 1t Mrs. Dash, 1/2 c red onions, 1c bell peppers, 1c zucchini.
DAY 8 - APR 12:
WORKOUT: 1 HR CARDIO
Breakfast - Meal Replacement PB Shake: Shakeology for me! Choc w/milk, 1 Tbl PB, ice.
Snack - 1 mozzarella string cheese w/ 1/2 sliced bell pepper
Lunch - Turkey Sandwich: 3 slices turkey, 3 tomato slices, 1 onion slice, 1 tsp dijon or reg mustard, 2 romaine leaves, 1 slice whole grain bread
Snack - 1 lg celery stalk w/pb
Dinner - Chicken Bruschetta: 5oz chicken breast, 1 tsp onion powder, 1 tsp chili powder, 1 plum tomato diced, 2 Tb fresh basil sliced, 1 t minced garlic, 1 t olive oil, 2 cups steamed green beans. Season chicken w/onion & chili powder and grill/broil 4-5min/side. Make bruschetta - combine tomatoes, basil & garlic with salt&pepper. Top chicken w/bruschetta & serve along side green beans.
DAY 9 - APR 13:
WORKOUT: 1 HR CARDIO & 30min SCULPT
Breakfast - Omelette: 3 egg whites, 1 cup fresh spinach leaves, 1 cup diced tomatoes, 1/4c mozzarella cheese, 1/2 whole wheat english muffin/toasted. 2
Snack - apple w/1Tb pb
Lunch - MR Shake: Shakeology - choc, w/4 fresh strawberries
Snack - 1/2c cottage cheese and 1/2c fresh raspberries
Dinner - Grilled Salmon: 4oz w/squeeze of lemon/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.)
DAY 10 - APR 14:
WORKOUT: 1 HR CARDIO
Breakfast - MR Shake: Shakeology - choc scoop & 1/2c milk, 1/2c oj.
Snack - 2 deviled eggs
Lunch - chicken quesadilla: 4oz chicken breast, 6" ww tortilla, 1/2c diced tomoato, 2 romaine lettuce leaves shredded, 1/4c ched cheese, 1/4c salsa, taco seasoning to taste, cilantro.
Snack - 1/2 of 6" whole wheat low carb tortilla with 1/2 turkey dog & 1 tsp mustard.
Dinner - BBQ Chicken w/steamed broccoli: 5oz chicken breast w/bbq grilled, 1 cup broccoli.
DAY 11 - APR 15:
WORKOUT: 1 HR SCULPT
Breakfast - Veggie Scramble: 1/2 zucchini diced, 1/4 red or green bell pepper diced, 3-4 chopped broccoli forets, 1/4c red onion chopped, 1 egg & 3 egg whites, 1 oz grated parm cheese.
Snack - 4 cucumber slices w/2 Tsp cream cheese
Lunch - MR Shake: Shakeology - Choc w/milk & 1Tb Peanut Butter
Snack - 2 oz almonds
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.
DAY 12 - APR 17:
WORKOUT: 1 HR CARDIO
Breakfast - MR Shake: Shakeology - choc w/milk & drop of mint extract.
Snack - 1/2 6" ww tortilla, 2Tb marinara sauce, 1/2 oz mozz. cheese, 1 Tb fresh basil = pizza margarita
Lunch - chicken salad: 3 cups torn romaine leaves, 4oz cooked chicken breast, 1.5 Tbsp olive oil/balsamic vinegar mix.
Snack - Turkey roll up: 1/2 6" ww tortilla, 1/2Tb lite mayo, 1/2Tb diced celery, 1/2 Tb diced red onions, 1oz turkey.
Dinner - Steak or chicken fajitas: include 1/2 red, yellow, green bell peppers, 1/4 red onion, 1 6" ww tortilla, 1 plum tomato, 1/2 cucumber, lime juice, seasonings: garlic powder, cumin, salt & pepper. Optional 1/4 cup salsa.
DAY 13 - APR 18:
WORKOUT: 1 HR CARDIO & 30min SCULPT
Breakfast - Cottage cheese parfait: 3/4c low fat cottage cheese, 1/2c fresh strawberries & 2 Tbsp chopped walnuts.
Snack - MR Shake: Shakeology - choc/milk with 1/2 banana
Lunch - Turkey Burger: 3oz cooked grnd turkey, 2 tomato slices, 1 onion slice, 1 tsp mustard, 1 Tbsp ketchup, 3 romaine leaves.
Snack - 20 almonds
Dinner - Halibut grilled or broiled, black bean relish: 1/4c black beans, 2T red onions diced, 2 T lemon juice, 1 T minced cilantro, 1t dried cumin. Greek Salad: 2c torn romaine lettuce, 1/2 sliced cucumber, 2 T red-fat crumbled feta cheese, 3 cherry tomatoes halved, 2T lemon juice.
DAY 14 - APR 19:
WORKOUT: DAY OFF!
Breakfast - MR Shake: Shakeology - choc, w/milk & 2 drops almond extract.
Snack - 30 peanuts
Lunch - Chicken Pita Pizza - 1 whole wheat pita, 1/4c pizza sauce, 1 portion cooked and cubed chicken breast, 1/4 sliced red bell pepper, 1/4 sliced yellow bell pepper, 1/4 sliced small zucchini, 1/4c red-fat mozzarella cheese shredded - top pita and bake at 425 10-12min. Use your toaster oven!
Snack - 4 dark hershey's kisses dipped in 1Tbl all-natural.
Dinner - Chicken kabobs: 5oz chicken breast, lemon juice, 1t paprika, 1t Mrs. Dash, 1/2 c red onions, 1c bell peppers, 1c zucchini.
Sunday, April 4, 2010
Memorial Day Challenge - Week 1!
HERE WE GO!! This challenge is just shy of 2 months, so don't delay and no time to cheat! You can do this with me!!And we'll all be SOOOO ready for Memorial Day Weekend! WHOO HOO!
Weigh in: Step on that scale and write it down.
Measure: R & L biceps, chest, waist (around largest belly area), hips (around hips/glutes area), R & L thights (largest area).
Be honest: You will measure again on the last day. Write this info down today and keep in a safe place!
*NOTE: Meal Plans & Workouts are suggestions. Please check with your doctor before changing your diet or exercise routine.
Thanks!
~Amanda
Here is my Week 1 - join in as you see fit:
DAY 1 - APR 5:
WORKOUT: 1 HR CARDIO
Breakfast - Meal Replacement Shake: Shakeology for me! Choc w/milk and a drop of almond extract.
Snack - 1/2c low fat vanilla yogurt, 1/4t cinnamon and 1 sm apple
Lunch - Turkey Sandwich: 3 slices turkey, 3 tomato slices, 1 onion slice, 1 tsp dijon or reg mustard, 2 romaine leaves, 1 slice whole grain bread
Snack - Strawberry Protein Shake: water, 2 scoops protein pwdr, 2-3 strawberries, 5-6 ice cubes blended
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.)
DAY 2 - APR 6:
WORKOUT: 1 HR SCULPT
Breakfast - Egg-chiladas: 3 egg whites & 1 egg-beaten, 2 Tb cheddar cheese, 2 corn tortillas, 1/4 sliced avocado, 1/4c salsa. Fill tortillas with eggs/ch, avo and salsa.
Snack - Apple and string cheese.
Lunch - Blackberry Smoothie: 12oz water, 2 scoops protein pwdr, 2 Tbsp frozen OJ concentrate, 10 fzn blackberries, 3 ice cubes - blend
Snack - 1/2c cottage cheese and 1/2c fresh raspberries
Dinner - Chicken Pita Pizza - whole wheat pita, 1/4c lowfat pizza sauce, 3oz chicken cooked and cubed, 1/4 red bell pepper sliced, 1/4 yellow bell pepper sliced, 1/4 small zucchini sliced, 1/4c lowfat mozzarella cheese shredded. At 425 bake 10-12min...even in toaster oven!
DAY 3 - APR 7:
WORKOUT: 1 HR CARDIO
Breakfast - Omelette: 3 egg whites-scrambled, 2 Tbsp chopped green onion, 1/2 roma tomato chopped & a pinch or so of low-fat cheddar cheese.
Snack - Meal Replacement Shake: Shakeology - choc w/milk & 2-3 strawberries
Lunch - Turkey Sandwich: 3 slices turkey, 3 tomato slices, 1 onion slice, 1 tsp dijon or reg mustard, 2 romaine leaves, 1 slice whole grain bread
Snack - 1c cottage cheese w/ 1/2c blueberries;
Dinner - Turkey Goulash: recipe to come!
DAY 4 - APR 8:
WORKOUT: 1 HR CARDIO
Breakfast - 1/2c whole-grain oats w/skim milk, 3 egg whites & 1 egg scrambled;
Snack - 1 sm apple & 1 string cheese or protein bar;
Lunch - Shakeology - Choc w/milk & 1Tb Peanut Butter
Snack - 2 oz almonds
Dinner - Ranch Chicken Salad: recipe to come!
DAY 5 - APR 9:
WORKOUT: 1 HR SCULPT
Breakfast - 1/2c egg substitute-scrambled, 1 portion Oat Bran Flakes, Special K, or Kashi cereal w/ 1/2c skim milk;
Snack - Shakeology - choc w/milk & drop of mint extract
Lunch - Cucumber Salad: recipe to come & 1/2 Turkey Sandw (see above)
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.
DAY 6 - APR 10:
WORKOUT: 1 HR CARDIO
Breakfast - Denver omelette: 3 egg whites, 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 - Shakeology - choc/milk with 1/2 banana
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
DAY 7 - APR 11:
WORKOUT: DAY OFF!
Breakfast - Shakeology - choc w/Mint extract
Snack - 1/2c low fat yogurt w/1Tb peanut btr or a protein bar;
Lunch - Chicken Salad - recipe to come
Snack - 1 sm apple w/pb & 2 slices of turkey
Dinner - Grilled Salmon: 4oz w/squeeze of lemon and olive oil and grill, fresh green beans, brown rice.
Enjoy! And get after it!
Friday, April 2, 2010
AMANDA'S MEMORIAL DAY FITNESS CHALLENGE!
Join me APRIL 5th - MAY 28th... to workout & get in shape for MEMORIAL DAY WEEKEND & SUMMER!!
WHAT?
Workout 6 days/wk for 53 days and eat clean; with one day off/wk! Pick your workout weapon of choice - home workout videos, gym workouts, outdoor workouts, etc. Make a friend/spouse join ya! Need help picking something to do - just ask me!!
HOW?
Go now and get a login name on my site: www.beachbodycoach.com/turboamanda (it's FREE and it's just me, no worries) and I am then your FREE Coach! =) (Need more incentive? Put $20+ tucked away in a coat pocket that you can't tough until you've reached the end of the challenge!)
You will have access to login your workouts daily (called WOWY), with a chance to win daily prizes from Beachbody! ($300-$1000, cameras, etc. I log mine in almost every day since some of my friends have won before! I will be there logging in my daily workouts and I hope to see you there as well.)
You must workout HARD, you must post a note on your fridge/pantry that says - EAT CLEAN! You must do your BEST EFFORT to eliminate sugar, caffeine, alcohol, smoking, junk food, fast food, etc for this time period! (Promise me you'll do it!) Pretend I am in your face as your personal trainer.
My weekly meal plan and workouts will be posted prior to each new week if you'd like to follow along. Adjust accordingly for yourself.
THE END...
Look smokin' HOT & have bragging rights about which workout made you look THAT good!!! SA-WEET!!!
Be ready to ROCK!
~Amanda
Tuesday, March 30, 2010
HIP HOP HUSTLE - GREENSBORO, NC - APRIL 17!
Learn to dance, or come to join in the dancing fun! NO EXPERIENCE NECESSARY!
What: Hip Hop Hustle Training
Where: Spears Family YMCA, GREENSBORO, NC*
When: Saturday, APRIL 17th
Time: 9:00am-5:00pm (INSTRUCTOR)/9:00am-2:30pm (PRO)
INSTRUCTOR - GET IT ALL: CD, DVD, manual, AFAA/ACE credits, etc!
PRO - NO testing/no CEUs; get music CD, DVD & excellent training!
PRO Level - $125 Host Club*/$195 Regular
Instructor - $159 Host Club*/$229 Regular
This training is limited in dance space, so SAVE YOUR SPOT TODAY! Register at: https://www.turbokick.com/index.php?content=calendar&state=NC
Also included: Hip Hop Hustle 8 Workshop - APRIL 17th. 11am-1pm
If you are already trained in HHH, come to just the Workshop portion. Register with me or online at www.turbokick.com
REGISTER TODAY!
~Amanda
What: Hip Hop Hustle Training
Where: Spears Family YMCA, GREENSBORO, NC*
When: Saturday, APRIL 17th
Time: 9:00am-5:00pm (INSTRUCTOR)/9:00am-2:30pm (PRO)
INSTRUCTOR - GET IT ALL: CD, DVD, manual, AFAA/ACE credits, etc!
PRO - NO testing/no CEUs; get music CD, DVD & excellent training!
PRO Level - $125 Host Club*/$195 Regular
Instructor - $159 Host Club*/$229 Regular
This training is limited in dance space, so SAVE YOUR SPOT TODAY! Register at: https://www.turbokick.com/index.php?content=calendar&state=NC
Also included: Hip Hop Hustle 8 Workshop - APRIL 17th. 11am-1pm
If you are already trained in HHH, come to just the Workshop portion. Register with me or online at www.turbokick.com
REGISTER TODAY!
~Amanda
Sunday, March 28, 2010
TURBO KICK HITS APEX, NC!
Like a nearby twister...TURBO KICK rocks Apex! I had a blast with this great group!TURBO KICK Training Attendees: Thank you SO MUCH for coming out to learn Turbo Kick and doing Round 39 with me!! Wasn't it such a BLAST?!?!?!? You're gonna LOVE teaching Turbo Kick and I am so happy to share it with you!
THANK YOU to Stacy Smith, Group Fitness Coordinator at the Kraft Family YMCA - the hosting club. And to Leslie Brooks and Carla Caccia for helping me out before and after the training.
A special shout out to all of the TURBO KICK ROUND 39 WORKSHOP VETS that came and showed their TK LOVE!
What a BLAST KILLIN' IT with y'all! I hope to see you at future TURBO KICK events!
Monday, March 8, 2010
TURBO KICK - MARCH 27th - APEX, NC!
READY TO ENERGIZE??
TURBO KICK (aka TURBO JAM) is a total body workout! CHECK OUT THE TEASER TRAILER for Round 39 BELOW!
If you LOVE the music - now you can get it! And you don't have to be an Instructor - register as a PRO!
From the NOVICE to the SEASONED INSTRUCTOR - become even better at kickboxing by perfecting your form and learning all about Turbo Kick! All levels are welcome and encouraged to join this training! It will enhance your kickboxing experience or train you to teach this KILLER class!
What: TURBO KICK TRAINING
When: SATURDAY, MARCH 27th
Where: KRAFT FAMILY YMCA - APEX, NC*
Time: 9am-5pm (Instructor); 9am-2:30pm (Pro)
Instructors earn 7.75 AFAA / .7 ACE credits!!!
PRO Level - learn more, get the music & DVD, but don't teach (NO TESTING!)
Rates: $125 Host Club Rate; $155 Early Bird (up to 2 weeks prior); $195 regular; $159ea Group Rate (3+ people)
INSTRUCTOR Level - learn more, get the music & DVD, AND teach it! (no licensing fees.)
Rates: $159 Host Club Rate; $189 Early Bird (up to 2 weeks prior); $229 regular; $159ea Group Rate (3+ people)
ALREADY TURBO KICK TRAINED??
Register for the ROUND 39 WORKSHOP from 11am-1pm!
Rate: $50 Early Bird; $60 regular or FREE if you own it!
Earn credits too!
SAVE YOUR SPOT TODAY!
https://www.turbokick.com/index.php?content=calendar&state=NC
See ya there! Email me with any questions: amandahenderson@turbokick.com
TURBO KICK (aka TURBO JAM) is a total body workout! CHECK OUT THE TEASER TRAILER for Round 39 BELOW!
If you LOVE the music - now you can get it! And you don't have to be an Instructor - register as a PRO!
From the NOVICE to the SEASONED INSTRUCTOR - become even better at kickboxing by perfecting your form and learning all about Turbo Kick! All levels are welcome and encouraged to join this training! It will enhance your kickboxing experience or train you to teach this KILLER class!
What: TURBO KICK TRAINING
When: SATURDAY, MARCH 27th
Where: KRAFT FAMILY YMCA - APEX, NC*
Time: 9am-5pm (Instructor); 9am-2:30pm (Pro)
Instructors earn 7.75 AFAA / .7 ACE credits!!!
PRO Level - learn more, get the music & DVD, but don't teach (NO TESTING!)
Rates: $125 Host Club Rate; $155 Early Bird (up to 2 weeks prior); $195 regular; $159ea Group Rate (3+ people)
INSTRUCTOR Level - learn more, get the music & DVD, AND teach it! (no licensing fees.)
Rates: $159 Host Club Rate; $189 Early Bird (up to 2 weeks prior); $229 regular; $159ea Group Rate (3+ people)
ALREADY TURBO KICK TRAINED??
Register for the ROUND 39 WORKSHOP from 11am-1pm!
Rate: $50 Early Bird; $60 regular or FREE if you own it!
Earn credits too!
SAVE YOUR SPOT TODAY!
https://www.turbokick.com/index.php?content=calendar&state=NC
See ya there! Email me with any questions: amandahenderson@turbokick.com
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