No class tonight

So Sorry You guys,no class tonight. Still no power :( Let's try again tomorrow night. See you soon.

POWER IS STILL OUT AT SAVAGE FIT!

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.

Nefertiti

No Class Tuesday Morning Savage Fit Studio is closed

 

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. Nefertiti

Party In Pink (tm)

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!

 

 

 

 

Let's loose 20 pounds in 6 weeks.

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~!

Turbo Kick® coming soon!!



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!

 

 

See you soon!,

Nefertiti



Motivation

How Stress Affects The Body

Good Carbs -V- Bad Carbs

Great Food Combinations

 

Combining different foods can increase their potency and bio-availability. Here are some great examples.
Do YOU have any to add?