UPDATED MEAL PLAN

TNT BODY CAMP Meal Plan

Breakfast Options

  

Meal Replacement Protein 8 oz of Soy Milk or water (Shaker Bottle) You can add 3 strawberries and half banana and blend.

            Or

1/2 grapefruit  & 2 slices whole wheat toast with sugar free jelly NO BUTTER 2 boiled or scrambled eggs in Pam with 8 -10 oz of water

                Or

1/2 cup of oatmeal, not the flavored, with honey (1/2 tbsp) or stevia  3 egg whites.   Boil 3 eggs eat one whole and cut yolk on other 2 You can flavor oatmeal with 2 strawberries and 1/4 banana

or

1 cup or Honey Nut cereal or Bran cereal with skim or soy milk.

Snack OPTIONS: choose one

Orange	Small apple w/peanut butter	Mixed nuts (25)
Yogurt w/granola	Can of tuna  5 crackers	Protein bar (nature valley
Egg whites 3	Whey protein 3/4 scoop	Low fat cottage cheese 1/2cup and 1/4 diced pineapple

Lunch Options: Choose one  

All meats baked, roasted, boiled or grilled only. No fried foods!!!!!!

Small salad 8oz(spring mix with spinach 50/50) with low cal dressing 1 boiled egg 4 oz of fish (salmon or tilapia), chicken, turkey or tuna. No pork!!!!

or

4 oz meat/protein source choose one (salmon, tilapia, chicken, turkey or tuna) 1/2 cup of steamed or cooked vegetables of your choice 1/2 cup of  brown rice and 10 oz of lemon water.

 or

1 scoop Whey Protein 20 mixed nuts

or

4oz chicken breast 1/2 baked sweet potato 1/2 cup mixed vegetables

Snack: 

Fruit: Orange, apple, banana	Small apple w/peanut butter	Mixed nuts (25)
Yogurt w/granola	Can of tuna  5 crackers	Protein bar (nature valley
Egg whites 3	Whey protein 3/4 scoop	Low fat cottage cheese 1/2cup and 1/4 diced pineapple

You can only have one of these. 

 Dinner Options:  Choose ONE

Bunless Turkey Burger Ground turkey 6 oz Onion     1 slice Tomato  1 slice Romaine Lettuce wrapper 1 large Lowfat mayo and/or mustard   1 tbsp

or

1 meat - chicken, tilapia, salmon or turkey 1/2 cup of brown rice 1 cup of mixed vegetables.   Green beans, asparagus, etc.

Or

MRP with 8oz. Of Soy Milk  for dinner            Please drink a lot of water during the day. After 4 weeks we will evaluate your progress and make changes if needed. Do not deviate from this road map to your health and weight loss. MRP ( Meal Replacement Protein )can be substituted for any meal.

Eat your last meal before 8:00 p.m.  If you come to my 7:30pm class.  you can eat dinner at 5:30 and drink 3/4 cup of whey protein after gym. 

Pinto beans, Lima beans, Greens, and salads are included in your eating plan.  You may have to prepare your meals in advance.  I usually cook my evening meals early so all you have to do is reheat it. 

You are going to be eating every 2 to 3 hours. 

You are eating for nutritional value and not for taste. 

Drink 2 cups of water with each meal. 

Watch your salts and sugar intake. 

We only drink water, no juice, sodas or DRANK (alcohol)  !!!!

The Super Workout

TNT Body Camp is helping others to change their lives through fitness.  We are growing together in this fitness game and encouraging each other to reach new heights with our bodies and quality of life.  I've been so impressed with all the support over that past few months, and I'm noticing major changes in both bodies and attitudes.  It's not just enough to get in shape, the special ones maintain it, which requires work.  So, I have gone back into the lab and created this SUPER WORKOUT for February.  I named it after the Superbowl since my team the Cowboys are at home training for next year.  To all my Saints fans in Shreveport, you are home with us too. 

I receive so many messages about working out and what do I need to do to get this weight off, or get my stomach down. I have seen how the workouts have been going, and we are getting results, but there is another level, you can get leaner, stronger and more toned.  Some of us can afford to drop more pounds and transition from that 8 to a 6 or lets shoot for the size 4.  I received a message today from a young lady named Tabatah, who said that she has been training with me for 6 weeks, and has went from a size 10/12 to size 8 and her friends are noticing her body.  She was excited that her stamina is back up, and I have energy again. 

I almost started jumping up and down while reading her message, but she hasn't been the only one, I have others who have lost weight and also have seen their energy level elevate.  I'm hoping there is someone reading this blog, who wants to change, needs to change and writes down every excuse they have for not working out, and throws them in the trash on their way to TNT BODY CAMP.  It's time for the SUPER WORKOUT in February. 

I know some of my faithful are saying how will it be different, this SUPER WORKOUT.  I got Yomeka, Diedre, Tyneisha, Kim W, TaSheka, Tankey, ROS, Mosa, TROY, BG, CG, AG, TOMMY, BIG C, TOYA, DIMPZ, LOS x2, NASHAWNA, LACY, WHITNEY, Kris, Phil, Kasey, James, Delores, Lakeisha D, Sanae, D Aundra, Gabby, Reggie, Darin, Miss Monica/Francis, Angie B, Crystal B, Keisha G, Melissa, Hilery, Brooke, Tamara, Kandi V, Faye, (Alexis, Jessica, Triple D, Latisha, Bonita, Lauree, Leanis, Valecia, Tellauance) Graham Family.  Tony, Bama(Katrina), Marcie, Zach, Krissy, Wally, Lisa, Angel, Crystal G, Takenna, Jackie P, Liz, Hannah, Chloe W, Reshonda, JB and Meka B (MIA), Pam D, Shell, Sallie, Cindy, Tabatha, Monica, Sheronda,  Ebony, Mike H, Julia & Keisha, Keistie V, Malene, Janelle, Tuesday,Micah and Patti.  Now I know I missed someone, but I didn't have my list, that's off the top of my head.  I try to know my people, can't call you that if I don't know you personally. 

The reason February is titled Super Workout is really because of the super people who show up and allow me to train them on a weekly basis.  I figured I'd give even more back to you all who show up and work really hard to get in better shape.  This month will be totally different from the other months because we are going to step it up even more.  Believe it or not, we are going to pick up the pace, the intensity and reach new heights.  I need you guys, who are SUPER by the way to get all the items on this list for the February Camp. 

1.  Pair of weight lifting gloves.  they will help with gripping bars, dumbbells, resistance bands, and when we crawl. 

2.  Boxing Gloves  - We will do more kick boxing during the next camp.  Leave those gloves in the car, in the trunk.  They do tend to smell after they get sweaty.   8 oz heavy bag gloves for women.  10 oz for men.  You can find them at Wal Mart, Academy, Dicks, TJ Maxx or order them online. 

3.  Comfortable shoe - you need a cross training shoe.  I'm seeing a lot of cute shoes that match your outfit, but they are not training shoes.  I love it when the shoes are coordinated with your outfit, you just have to make sure they are adequate for the type of training we do which is cross training.  We run, jump, crawl, kick, push pull, etc.   Also, shoes don't last forever, if your shoes are showing signs of wear and tear, you should probably invest in a new pair. 

4.  Supportive attire - this is especially for my ladies.  Pick up a sports training bra and other supportive attire which will help you with your workout.  Compression gear helps your workout, for both men and women.  I wear a compression shirt and shorts, every time I come to class.  You don't want anything to hold you back from giving 100% to your workout. 

5.  Towel - its good to have a towel in camp, because we do a lot of partner assisted exercises and many of you know, we start sweating about 10 minutes into the workout and it lasts for the duration.

6.  Positive attitude - before you ever change, you have to be optimistic about your change.  Wake up with your mind on changing your body, think about it during the day, work hard in camp.  Your attitude will determine how high you go and where you take your body. 

7. Water - If you haven't experienced a class with me, you better ask somebody.  You will need your water, you will look forward to the water break.  I get bashed all the time, "You didn't give us our water break"  Mosa will always let me know.  Get that water, drink it throughout the day.  Bring a bottle to class. 

8.  Make sure you pay your water bill, it tends to rain in camp everyday, and people leave with wet tshirts, shorts, etc.  Also, get some good detergent, wash those clothes.  Some people like to soak in epsom salt for soreness and you need water to do that.  Taking a shower daily helps the personal hygiene too, plus we do a lot of partner assisted exercises, in close quarters.

Again thanks for supporting TNT Body Camp.  The SUPER WORKOUT will be our est workout of this NEW YEAR, 2012.  We started it off right, now lets keep it going. 

Cost: $49  -  There will be 29 sessions in 29 Days for Feb

Schedule
Monday 730pm
Tuesday 6am/730pm
Wednesday 6am
Thursday 6am/730pm
Saturday 7am