I want to thank
everyone who came out and danced with me in celebration of my birthday, and 1
year of Zumba. It really meant a lot to me. I look forward to sharing another
year of good health and fitness with you in 2013.
I am diligently working on our new
location and my goal is to open doors very soon. You will have Zumba offered 7
days a week at an earlier time, as well as more morning class options. Piyo,
Yoga,Turbo Kick, Hot Hula,and Zumba Sentao are also classes that will be
offered. Ladies, 2013 will be your time God Willing. I will keep you updated as
things progress. Please keep me in your prayers.
I want to wish you all a blessed 2013.
Peace and
Blessings. Nefertiti
Class
Updates and Announcements
1. Class January
5th will be at 9am due to Savage Fit's Master Class at 10-12am.
If you would like an additional 2 hour workout afterwards, please join me and
several other instructors for just 5 dollars.
2. TURBO KICK CLASS
will start THURSDAYJAN. 10TH 2013 at
8-8:45PM instead of TUESDAYS. If this time doesn't work for you now.
You will soon have more options.
3. For you morning ladies, Tuesday
Morning Classes are back starting January 8th,2013.
Please email me at nefertitizumba@yahoo.com to let me
know if you will be joining me for either Turbo Kick or for Tuesday morning
Zumba.
Happy New Year!!!!!!! I could not do this without you and I
appreciate every one of you who have stuck with me through it all, including my
brain freezes during class. See you next year!!
There will be no Zumba class tonight at 8pm due to construction at Savage Fit Studio. Class will resume next Weds at 8pm. Please Join me this Saturday for my 2 hour Zumba Birthday Blast to burn off all those holiday calories. Rsvp at HERE
Come join me in celebrating a new year of fitness, my birthday and also one year of Ladies Only Zumba. 2 hours of Zumba , door prizes and raffles Lets go back in time and dance to all the routines and music we have danced to all year long. Mark your Calenders.
10 dollars for non punch card holders 5 dollars for punch card holders (must show card)
Despite study after study supporting the benefits of strength training, many women still opt for cardio over weights. Maybe they’re worried about “bulking up.”Women have seen a few too many beefy men grunting it out in the weight room and fear that if they pick up a dumbbell, they’ll suddenly start to resemble a linebacker, too.
This can happen, although it’s extremely rare, as we reveal in 6 Ways to Beat Your Bad Genes. But for most women, “this just isn’t possible,” says personal trainer and Prevention fitness expert Chris Freytag.“Ladies have too much estrogen in their hormonal makeup.”
So what is the secret to looking toned (think: Michelle Obama’s arms, which we have the secret to) but not tough? Strength training.
Here, nine reasons why women should strength train at least two or three times a week
.
1. Your metabolism will soar.
As women age, they naturally lose muscle mass. This causes your metabolism to slow, which means you could start building a spare tire by the time you reach your 30s. “When you do weight-bearing exercises, you start revving up your metabolism—and it keeps burning for many hours after your workout,” says Wayne Westcott, PhD, director of fitness research at Quincy College and Preventionadvisory board member.
2. You’ll you burn fat.
Muscle tissue is more "active" than fat tissue, with each pound burning about 30 calories a day just to sustain itself. So even if you’re sitting on the couch or are stuck at your desk for eight hours a day, the extra muscle mass you develop will burn more calories, helping you finally get rid of that spare tire—and keep it off for good. (If you want to love your lower body more than you do, check out this fat-blasting do-anywhere workout from Freytag.)
3. Your body will get tighter.
While cardio is important and will help melt fat, weights sculpt your body, creating curves and definition right where you want it. They also help fight the effects of gravity, making you much less likely to have arm jiggle in your upper arms. (Scientists discovered the three best moved for perfect upper arms—check them out.)
4. You’ll fit into your skinny jeans.
“One pound of fat takes up much more space than one pound of muscle,” says CrossFit athlete and certified level-1 trainer Cheryl Brost, a 41-year-old mother of two. “So even though muscle weighs more, what do you want all over your body? Something that’s bulky, like body fat, or something that’s lean, and takes up less space, like muscle?”
5. You’ll reduce your risk of heart disease and diabetes.
Curbing age-related muscles loss isn’t just good for your looks; it can protect your heart and help ward off type 2 diabetes, too. "Muscle helps remove glucose and triglycerides from the bloodstream, which reduces the risk of type 2 diabetes, as well as hardening of the arteries," says Timothy Church, MD, PhD, a preventive medicine expert at Pennington Biomedical Research Center. For specific exercises that can reduce your diabetes risk, check out our Diabetes Exercise Solution.
6. Your blood pressure could drop.
"Strength training lowers blood pressure for ten to twelve hours after each session, which gives your heart a break," says William Haskell, PhD, professor emeritus of medicine at Stanford University. "How strength training does this is not completely understood, but it probably has subtle effects on everything from hormones to nervous system regulation." How Birth Control Affects Blood Pressure
7. You can do it anytime, anywhere.
You don’t need a lot of space or a lot of special equipment to get a great strength workout, says Westcott. Simply using your own bodyweight through the use of pushups, planks, chair dips, squats, and pull-ups is enough to tone and strengthen your entire body. Bonus: You can do it indoors, which means you don’t have to weather the cold, freezing temps of winter or the scorching heat of summer.
8. You’ll blast loads of calories.
Plyometric strength moves (think squat jumps and burpees) and kettlebell workouts skyrocket your heart rate, which boosts the calorie burn of regular strength training routines. These types of workouts give you cardio, strength, and sculpting all in one, which is a great timesaver, says Freytag.
9. It’s good for your bones.
Strength training is one of the 12 best ways to break-proof your bones. “Lifting weights can help counteract age-related bone loss,” says Ethel Siris, MD, director of the Toni Stabile Center for Osteoporosis at Columbia Presbyterian Medical Center in New York City. “Strengthening your muscles also improves balance and keeps you as strong as possible which lowers your chances of a fall-related fracture.
By Jenna Bergen
Dec 05, 2012
Form Nefertiti
For a jumpstart, Here is a great full body workout you can do at home . All you need is a pair of dumbells and an exercise ball. Try to do this at least 2-3 times per week. I recommend you warm up for at least 10 minutes before you start. Put on your favorite song or zumba song and dance or jump rope. Let's do this ladies!!
I pray that everyone is staying safe this holiday season. Try to stay
active as much as posible this season. I have many surprises in store just for
you ladies in 2013. Hot Hula, Turbo Kick and Piyo are coming early 2013 in
addition to Zumba classes. Something for everyone. More details to come.
Annoucement: Due to low attendance, Tuesday morning and Thursday evening
classes will unfortunately be cut for the month of December only. They hopefully
will resume along with Turbo Kick classes in January. Click on the links below
to learn more about the what's in store for the Columba Ladies Fitness
Zone!
Come join me in celebrating a new year of
fitness, my birthday and also one year of Ladies Only Zumba. 2 hours of Zumba ,
door prizes and raffles , Lets go back in time and dance to all the routines and
music we have danced to all year long and learn about what is coming in 2013
with The Columba Lady Fitness Zone. I hope to see everyone there! Mark your
Calenders.
Please email me at Nefertitizumba@yahoo.com with your feedback. I want to hear
from you! What classes would be interested in the new year? What days and times
fit your schedule the best. I look forward to hearing from
you.
HOT HULA fitness® is a fun, new and exciting "total body" dance workout inspired by the dances of the Pacific Islands. HOT HULA fitness® isolates your larger muscle groups, increasing strength and definition to your core with specific emphasis on the abs, glutes, quads and arms.
HOT HULA fitness® is a fusion of traditional and new dance moves, set to the rhythm of Tahitian Drums, Reggae, and Hip-Hop, creating a unique way to experience an enjoyable and effective workout.
All ages and fitness levels are welcome and will enjoy HOT HULA fitness®.
I cannot wait to bring this exciting new workout out to you soon!!
You've been counting calories and working out and yet you're not dropping pounds. What gives? Health.com helps you beat the weight-loss plateau
by Denny Watkins
The answer to your frustration may be hiding out amid the random things you do over the course of an average day—those little habits that have seemingly no connection to weight loss, but may in fact be sabotaging your best get-fit efforts.
Ask yourself these questions, and if you answer yes to any of them, you may have found your personal diet defeaters. Outwit them and you'll soon be back on track to a leaner, fitter you.
Do you always eat "healthy"?
A funny thing happens when you focus on making careful diet decisions. If you just "think" of your meal as a light choice, it can cause your brain to make more of the hormone ghrelin, reports a study from Yale University.
"More ghrelin makes you feel less full and signals your metabolism to slow down," says study author and Ph.D. candidate Alia Crum. To keep your ghrelin balanced, focus on the more indulgent parts of your meal—say, the nuts and cheese on your salad, rather than the lettuce.
It also helps to pick foods that are both healthy and seem like a treat, like a warm bowl of soup with crusty whole-grain bread.
Do you pay with plastic?
Carrying cash may feel a little last century, but people who use a credit card when grocery shopping buy significantly more unhealthy, calorie-dense food than people who pay cash, according to a study in the Journal of Consumer Research.
Junk-food buyers were perfectly aware of the extra calories and cost of those treats, but since they didn't feel the immediate hit in the wallet, they gave in more easily to impulse buys, explains study co-author Kalpesh Desai, Ph.D., associate professor of marketing at Binghamton University.
Do you use exercise as a reason to snack?
There's a downside to that, says a new French study: Simply thinking about exercise can cause you to eat 50% more. Why? People assume that the upcoming workout gives them license to snack.
Avoid excessive munching with a pre-gym snack of no more than 150 calories, advises Keri Glassman, R.D., author of The Snack Factor Diet. Try two slices of turkey with whole-grain crackers.
Are you desk-bound at work?
Sit for just a few hours and your body stops making a fat-inhibiting enzyme called lipase, researchers at the University of Missouri–Columbia found.
Stand and stretch every hour, and you'll boost your metabolism by about 13%, says research published in The American Journal of Clinical Nutrition.
Or, fidget all day (tap your feet or bounce in your chair) and increase calorie burn by 54%.
Do you sleep too little?
"Not enough shut-eye puts your body into a carb- and fat-craving survival mode," says Michael Breus, Ph.D., author of The Sleep Doctor's Diet Plan. A study in The American Journal of Clinical Nutrition found that women who slept fewer than four hours ate 300 more calories and 21 more grams of fat the next day.
Try this to gauge your sleep needs: For a week, go to bed seven and a half hours before you need to get up. If you awaken before the alarm, you can get by with less sleep. But if you hit snooze, you may need eight, even nine, hours a night to wake up refreshed, recharged and ready to burn some fat.
The
average weight gain from Thanksgiving until January 2, when the month of
culinary atonement begins, is seven pounds. Too many Christmas cookies lying
around the office and too much alcohol at company parties, I
presume.
However, I maintain you can maintain your current weight and
even shed a few pounds during the next six weeks...and still go to all those
parties! Remember, the cornerstone of the Meltdown weight loss plan is to graze,
eating five small but healthy meals a day. When is that easier to do than during
the holidays when good food (as well as bad) is everywhere?
Here's how
to survive your Thanksgiving feast with waistline intact:
Remember the Meltdown 40-40-20 rule. A healthy Meltdown meal is
composed of 40 percent lean protein, 40 percent complex carbohydrates and 20
percent fat. This is the optimal chemical cocktail to jump start your lagging
metabolism.
Turkey without the skin is a lean protein. Yams without
marshmallows, green beans without butter and mashed potatoes without too much
gravy are all wonderful complex carbohydrates. There are plenty of healthy
choices on the Thanksgiving menu if you look closely.
Avoid sugar. I don't have to tell y'all, my faithful readers, that
sugar is as addicting as cocaine. Do your best to avoid all sugar and aspartame
at this meal. Leave the sugar out of the tea. Don't drink sodas. No wine or
beer, if humanely possible. And, if your will power holds, skip dessert. (You
should be so full by then you won't want dessert!)
Eat a healthy breakfast if your Thanksgiving meal will be at lunch. Eat a
healthy lunch if you're going to feast for supper. Portion control will
be easier this way.
Drink up to eight glasses of ice water Thanksgiving Day. Why iced?
Because your body has to burn fat (yeah!) to heat the frigid liquid to body
temperature. That takes calories. Besides, water will fill you up and helps you
flush toxins.
The Meltdown cheating rule: You can have one contraband substance
every fourth day and not impact your weight loss program. I'm going to make next
Thursday my cheat day and treat myself to one piece of pumpkin pie, no whipped
cream. I'm going to enjoy it and not feel guilty!
Work out before the big meal. My health club is open from 8 to 8
on Thanksgiving Day. I'll use the rowing machine and do some weight training
while my turkey is in the oven. If your health club is closed, why not take the
dog for a brisk walk? Even vacuuming the floors, shoveling snow or raking leaves
can get your heart rate up.
Working out up to 90 minutes before the meal
will keep your metabolism raised for at least four hours. Your body will be able
to process the meal more efficiently.
If possible, graze. Even if your family sits down as one unit to
eat Thanksgiving dinner, you can still nibble the minute you arrive. At my house
the meal is a buffet. We graze on appetizers. We spend six hours together eating a little here, a little
there. That is the best way to fuel your body because it removes the
rollercoaster highs and lows caused by too much, then too little blood
sugar.
If you can handle caffeine, drink black coffee. If you look at
the ingredient labels of most "diet aids," they are primarily caffeine. Caffeine
causes your body to raise your basal metabolic rate, which in turn allows you to
burn more fat. If you drink a cup of coffee with each holiday meal, that should
stoke the fat-burning fires.
Make sure the coffee is black, however.
Cream and sugar negate the positive benefits of steaming java.
If you're the chef, make sure the meal is a healthy one. Why clog
arteries if you know better?
After Thanksgiving dinner, Christmas parties lie
ahead. The same rules apply.
There will always be at least one healthy thing to eat at any Christmas party
even if it's just pretzels.
Sadly, stress raises your metabolism. (Read
my page about stress for more info.) If you get super
stressed trying to do everything by Christmas, you may just lose weight in spite
of yourself.... if you stay away from those *&(^%$
cookies!
Hello my lovely fitness buddies. The holiday
season is fast approaching and now more than ever is a good time to maximize
your workouts. Please note that there will be no Zumba class November 21 and
22nd due to the Thanksgiving Holiday. Class will resume Saturday morning at
11:15. I look forward to seeing you in class.
Hello Ladies. I am working hard to bring Turbo Kick to you by January so that you can get yet another flavor to your weekly workout. After trying hard to find the best Zumba shoe, now I am on a misson to find the best Turbo Kick sneak. Here is an article I would like to share to help get you started. If I find a great one, I may just add some Dancesocks to them and use them for Zumba as well! Remember if you have not already, please email me at nefertitizumba@yahoo.com to sign up for the class if you are interested. Also list Monday or Tuesday as a possible day and note a time that may work for you. Write Turbo Kick in the subject line. See you soon!
Nefertiti
From Hollykicks.com
This is the question I get asked the most. There are really three things you want to look for when shopping for Turbo Kick shoes.
- Minimal tread. You want to be able to pivot your feet easily. Many running shoes have heavy tread which makes it difficult to pivot on the balls of your feet; therefore causing torque in the knees when twisting. You want your feet to be able to pivot easily beneath you.
- Lateral support. Cross trainers provide lateral support to prevent your ankle from rolling when lunging side to side. Running shoes are typically made for forward and back motion and do not have lateral support. Turbo Kick has a lot of lateral movement, so be sure to read the specs or ask the sales associate about the lateral support of the shoe.
- Shock Absorption. If you are doing Turbo Kick high impact (jumping), you will need a shoe with good shock absorption. There are many shoes that meet the above criteria because of the popularity of dance type fitness classes, but if you are doing a high impact activity it’s crucial to have enough shock absorption. This will help prevent shin splints, knee pain, etc.
Chalene Johnson (creator of Turbo Kick) and me wearing the same shoes: Nike Shox Deliver
Top three picks for Turbo Kick shoes:
- Nike Shox Deliver or Conundrum. My favorites! They are technically running shoes, but they do offer enough lateral support to be safe. The soles have flat circles to make pivoting easy, and the 4 shoxs give great shock absorption. The con – too narrow for some people.
- Nike Free XT. These shoes are advertised specifically for Turbo Kick type activity, offering lateral support, minimal tread with a split sole, and shock absorption. They are a favorite for many people in class. The con – for me they do not have enough shock absorption and they were too narrow in the toe box which causes numbness from squeezing the nerves between the metatarsals. If you get that numb, tingly, painful feeling across your foot, try a shoe with a wider toe box.
- Asics Gel Enthrall. A friend of mine in class has tried just about every shoe on the market in the pursuit of the perfect Turbo Kick shoe and she settled on these. The Nike Shox were too narrow for her, so if you find the Shox too narrow give these a try.
Your shoes are so important, so take your time, try the feel of many different shoes, jump around the store, do some Turbo Kick moves (everyone will be impressed), and find a store with a great return policy. Foot Locker allows you to try the shoes for 30 days to see how they feel with a money back guarantee.
Have you found the perfect Turbo Kick shoe? I’d love to hear about it – leave a comment and share about your happy Turbo Kicking feet! Also – if you’d like me to be YOUR coach, please click the green bar at the right of the page ———–>
I’d love to stay in touch and help you achieve your fitness goals!
Hello ladies. I hope everyone weathered the
storm safely. Please note :
Savage Fit unfortunately still has no power.
I need my ZUMBA !! I know you do too! If power is not restored by 6pm, class will be canceled and
resume, God willing, tomorrow at 8pm. Please Pray! Call 443-535-1309 for updated
info at 6pm. or stay updated with me on facebook/NefertitiZumba. Hope to see you soon.
Savage Fit Studio will be closed tomorrow Tuesday
October 30,2012 so there will be no morning Zumba. I will God Willing see you
guys Weds night. Stay
safe.
This past Sunday's Party in Pink was a success. 2 hours of music with calorie burning moves all for a good cause. Hope to see you at the next one!
Nefertiti Zumba!
1300 Calorie Diet Plan for Losing 20 Pounds in 6 Weeks
With the following diet plan, you can expect to lose approximately 20 pounds in six weeks by consuming approximately 1300 calories per day.
Note: The amount of weight that you will lose depends on your actual calorie intake, activity level and individual body metabolism. Average weight loss should be between two to four pounds per week. Like any other weight loss plan, this 1300 calorie diet plan is formulated upon the following basic rules for dieting success.
Important:Drastic reduction in calories can cause many reactions, such as slowing down the body’s metabolic rate. Therefore, it is always advisable to obtain approval of your physician before starting a low calorie diet plan.
Guidelines for Success of this Calorie Diet
1. For any weight loss diet plan to be successful, you need a sufficient amount of exercise. Cardiovascular activity burns fat and calories, while strength training creates lean muscle and raises the metabolism. Try to get thirty minutes of cardio three to five times per week. Supplement your cardio program with three strength training sessions per week for best results.
2. Choose your beverages wisely. Water and green tea are best when it comes to staying hydrated and losing weight. If you’re a coffee lover, stick to one cup in the mornings taken black or with calorie-free sweetener. Diet soda is OK every now and then, but shouldn’t be consumed daily as it can bloat and dehydrate the body.
3. Avoid foods that are overly processed. 1300 calories a day does not mean any stuff that you can fit into those available calories. Whole foods are always best when dieting to lose weight. If you can, go organic for even more health benefits. Aim for a balance of lean protein, whole grain, lowfat dairy, healthy fat and most importantly, lots of fruits and vegetables.
4. Allow yourself an indulgence once a week or so. This doesn’t mean you should go overboard or sabotage your diet. Choose your treat wisely and eat it slowly and with full awareness. Examples might be a few squares of chocolate or one serving of chips, cookies or ice cream. Refer to the food label for exact serving sizes, which are smaller than many people think they are. The menus for our 1300 calorie meals do have an indulgent meal thrown in once a while.
5.Make sure you’re eating on a regular schedule. Skipping meals is an absolute no-no for any diet plan to be successful. Rather than three large meals, try six small ones. Eating healthy foods at regular intervals will keep your metabolism at optimal functioning and help you feel less hungry and more satisfied.
Meal Plan for Day 1
Your first day of the Seven Day Menu Plan for a 1300 Calorie Diet will consist of fruit and tea for breakfast, fruit and granola for a 2nd breakfast, soup sandwich and tea for lunch, fruits for late afternoon snacking and finally a salad, rice and low calorie entree for dinner. You can substitute any of the meals with vegetarian or other recipes suited to your dietary needs with meals of same calorific values.
Breakfast
Calories
Carbs
Fat
Protein
Grapefruit
76
0
0
0
Black coffee or green tea
10
0
0
0
Mid Morning Snack
Granola bar
118
16
5
2.5
1 cup strawberries
47
11
0
1
Lunch
Tomato soup
85
16
2
1
Turkey sandwich on wheat
350
45
4
28
Water or green tea
0
0
0
0
Afternoon Snack
1 apple
80
21
0
0
1 Tbsp peanut butter
96
6
16
8
Dinner
Salmon filet
140
0
7
19
Green salad
48
2
0
2
Brown rice
216
44
2
5
Water or green tea
0
0
0
0
Total
1266
161
36
66.5
Meal Plan for Day 2
Your second day of the Seven Day Menu Plan for a 1300 Calorie Diet will consist of eggs, fruit and coffee for breakfast, yogurt for 2nd breakfast, sandwich and tea for lunch, fruit for a late afternoon snack and seafood salad and rice for dinner. You can substitute any of the meals with vegetarian or other recipes suited to your dietary needs with meals of same calorific values.
Breakfast
Calories
Carbs
Fat
Protein
Scrambled eggs (2)
154
2
10
13
Orange
85
0
0
1
Black coffee or green tea
10
0
0
0
Mid Morning Snack
Lowfat yogurt
173
32
1
7
Lunch
Chicken sandwich
420
21
10
32
Water or green tea
0
0
0
0
Afternoon Snack
Blueberries (1 cup)
83
21
0
1
Dinner
Grilled shrimp salad
210
22
2
26
Brown rice
216
44
2
5
Water or green tea
0
0
0
0
Total
1351
87
25
95
Meal Plan for Day 3
On your 3rd day of the Seven Day Menu Plan for a 1300 Calorie Diet, you can have bagel and cream cheese for breakfast, tortilla chips for a second breakfast, soup and salad for lunch, a pudding cup for a late afternoon snack and a wrap for dinner. You can substitute any of the meals with vegetarian or other recipes suited to your dietary needs with meals of same calorific values.
Breakfast
Calories
Carbs
Fat
Protein
Bagel
289
56
1
11
Lowfat cream cheese (1 tbsp)
51
0
5
1
Black coffee or green tea
10
0
0
0
Mid Morning Snack
Tortilla chips (reduced calorie)
74
11
0
1
Salsa
25
6
0
1
Lunch
Vegetable soup
72
12
0
2
Green salad
33
6
0
2
Water or green tea
0
0
0
0
Afternoon Snack
Fat-free pudding cup
100
23
0
2
Dinner
Chicken wrap
467
42
29
36
Brown rice
216
44
2
5
Green Tea or Water
0
0
0
0
Total
1327
200
37
61
Meal Plan for Day 4
Day four of the Seven Day Menu Plan for a 1300 Calorie Diet will begin with a bowl of healthy raisin bran with milk. For a mid-morning snack, you can have tuna with mayo followed by a veggie wrap for lunch. For a late afternoon snack, you are allowed graham crackers and the day ends with a fajita. You can substitute any of the meals with vegetarian or other recipes suited to your dietary needs with meals of same calorific values. Religiously following the diet for 6 weeks will help you lose upto 20 pounds.
Breakfast
Calories
Carbs
Fat
Protein
Raisin Bran
171
41
1
3
Skim milk
91
12
0
8
Black coffee or green tea
10
0
0
0
Mid Morning Snack
1/2 can tuna in water
99
0
0
21
1 tbsp mayonnaise (fat-free)
215
35
0
0
Lunch
Veggie wrap
230
44
3
9
Water or green tea
0
0
0
0
Afternoon Snack
Graham crackers
59
10
1
1
Skim milk
91
12
0
8
Dinner
Chicken fajita
430
23
11
40
Total
1386
148
16
69
Meal Plan for Day 5
On Day 5 of the 7 Day Menu Plan for the 1300 Calorie Diet, your day will start with rice cereal followed by a snack of berries and granola later in the morning. After having a salad for lunch, you can snack on cottage cheese and pineapple. A stir-fry and a salad will consist of Day 5′s dinner. You can substitute any of the meals with vegetarian or other recipes suited to your dietary needs with meals of same calorific values. Religiously following the diet for 6 weeks will help you lose upto 20 pounds.
Breakfast
Calories
Carbs
Fat
Protein
Puffed rice cereal
120
29
0
2
Skim milk
91
12
0
8
Black coffee or green tea
10
0
0
0
Mid Morning Snack
1/2 cup berries
47
11
0
1
Granola
139
15
6
4
Lunch
Green salad
48
2
0
2
Water or green tea
0
0
0
0
Afternoon Snack
Cottage cheese
203
8
4
31
Diced pineapple
74
19
0
8
Dinner
Chicken stir fry
550
28
36
34
Green salad
48
2
0
2
Water or green tea
0
0
0
0
Total
1330
126
46
84
Meal Plan for Day 6
The breakfast for Day 6 of the Seven Day Menu Plan for a 1300 Calorie Diet consists of cereal. Treat yourself to a gelatin cup for a mid morning snack later. For lunch, you can have Asian salad followed by a late afternoon snack of pudding. End the day with a dinner of seafood green salad. You can substitute any of the meals with vegetarian or other recipes suited to your dietary needs with meals of same calorific values. Religiously following the diet for 6 weeks will help you lose upto 20 pounds.
Breakfast
Calories
Carbs
Fat
Protein
Grape Nuts cereal
200
47
1
7
Skim milk
91
12
0
8
Black coffee or green tea
10
0
0
0
Mid Morning Snack
Almonds
100
0
0
1
Lunch
Asian chicken salad
430
33
19
32
Water or green tea
0
0
0
0
Afternoon Snack
Fat-free pudding cup
100
23
0
2
Dinner
Green salad w/shrimp
310
22
2
26
Water or green tea
0
0
0
0
Total
1241
137
22
76
Meal Plan for Day 7
The breakfast for Day 7 of the Seven Day Menu Plan for a 1300 Calorie Diet consists of scrambled eggs and berries followed by a banana for a 2nd breakfast. After a sandwich for lunch, you can treat yourself to 10 gummy bears later in the afternoon. For dinner it is Pasta tonight. You can substitute any of the meals with vegetarian or other recipes suited to your dietary needs with meals of same calorific values.
Breakfast
Calories
Carbs
Fat
Protein
Scrambled eggs (2)
154
2
10
13
1/2 cup berries
47
11
0
1
Black coffee or green tea
10
0
0
0
Mid Morning Snack
1 banana
112
28
0
1
1 Tbsp peanut butter
96
6
16
8
Lunch
Chicken sandwich
420
51
10
32
Water or green tea
0
0
0
0
Afternoon Snack
10 almonds
87
21
0
0
Dinner
Shrimp scampi w/linguine
410
53
25
17
Total
1336
172
61
72
Religiously following the diet for 6 weeks will help you lose upto 20 pounds. As with any diet, do follow the rules for diet success as described at the beginning of the 1300 Calorie Plan.
From...womendotcom
Join me ladies! I recommend a multivitamin, omega 3 and an extra protein shake on the days your workout within 1 hour of working out. Make sure your shake is has low carbs and no more than 120 calories per servings. Try to get at lease 20mg of protein in your shake.
My Day 1 Breakfast....
1 cup of Joe
2 whole eggs
1 tablespoon salsa
1 large honeycrisp apple with cinnamon I will keep you updated~!
Yes!!!! It will be here soon. My training is scheduled the end of this month. WooHoo! I am excited. You will still have your Zumba when you want to burn those calories bootie shaking and you will have your Turbo Kick® when you want to to do it KICKING BUTT!!!!! I have even more things in the works coming just for my ladies. I'm so excited!!! See you in class and stay tuned!
Here is a sample of a class.
What is Turbo Kick® again? - It's a fat-blasting, ab-defining cardio workout that is sweeping the nation’s health clubs and allows you to burn up to 1,000 calories an hour! A mix of kickboxing and simple dance grooves set to heart pounding dance music that will have you looking forward to your next workout!
Now you don't have to invest in new sneakers to twist and turn in class!
Twist and Turn in Sneakers™
"Designed for both men and women and currently available in black and pink, The DanceSocks are sure to become your next best dance or fitness accessory." - salseek.com
We've all been that girl. You know the girl in Zumba class who almost fell over because her sneakers got stuck. This happened for two reasons. 1) You were probably wearing running sneakers and 2) you didn't have The DanceSocks! - Lucille Roberts
Turn Sneakers into Dance Shoes™
The DanceSocks!™ were created out of the need to easily twist and turn in sneakers for dance and dance fitness. Sneakers have too much grip on wooden floors putting excess stress on ankles, knees and hips. Now you can dance in any sneaker! Pull the DanceSock over the front of your shoe. Cover more sole to increase glide. Cover less sole for additional grip. Have fun!
Discover How You Can Tighten, Tone, Firm Your Body, And See Instant Results In Less Than 45 Minutes
It Works ultimate body applicator is a Body Wrap that Works! You get a non-woven cloth wrap that has been infused with a powerful, botanically-based formula, designed to tighten and tone the troubled areas on your body you want to target. Once applied, you only have to wait 45 minutes to see results. You really can wrap any area on your body and see it work instantly. Most wrap their stomach, legs, butt, arms, chin, and face.
You get 4 It Works Applicators
The it workswrap comes ready to go in a pre packaged box of 4. The ultimate body applicator is 21 inches long and 11 inches wide at the widest point.
There is no need to worry about messy application of creams or any other lotions because it’s ready to go. Just pick the area you want to target, put the wrap on the troubled area, then smooth out the it works applicator. You can use saran wrap to help hold the wrap tight. This helps the wrap to stay in place while you wait 45 minutes.
The company recommends you drink lots of water while you have the it works warp on to get the best results, and then for additional 3 days after. The product will continue to work on your body for an additional 72 hours.
It takes less than an hour to tighten and tone with the it works body wrap
This is how you get your hands on the ultimate body applicator
$99 for a box of 4 ultimate applicators
Get the same box of 4 applicators at a wholesale price of $69 with the Loyal Customer Program
Here is what you get in the it works wrap box
Inside the box will be 4 individually wrapped applicators and ready for you to use on your body.
The body applicators are folded just the right angles to let you open it up without any hassles or messiness. You just open the wrap and place it on your troubles areas
Once you have it on your targeted area you can add more security by keeping it snug using saran wrap.
It’s best to lay down or sit in a comfortable chair. Never should you be moving around or working out when you have the applicator on. This is the time for you to relax and let the applicator do its work.
Results others are getting from the It Works applicator
1. Class January
5th will be at 9am due to Savage Fit's Master Class at 10-12am.
If you would like an additional 2 hour workout afterwards, please join me and
several other instructors for just 5 dollars. 
Also – if you’d like me to be YOUR coach, please click the green bar at the right of the page ———–>
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