Trim Down for Turkey With T

November is best know for Thankgiving. T is known for his explosive workout. Thanksgiving dinner and turkey seem like a perfect match. So does TNT Body Camp and getting in the best shape of your life. Thanksgiving dinner with turkey and all the trimmings can help you to pack on the pounds, even when you don't want too. T's explosive workout can help you trim down and teach you what's good nutritionally in your Thanksgiving dinner.

So the million dollar question is, do you have some unwanted pounds or inches that you need to get rid of? Do you realize that Thanksgiving is a few weeks away and families tend to eat more, which leads to even more weight gain? If you had the opportunity to get involved in a workout program that will improve your health more than your sweet tooth for sweet potatoe pie, would you try it? TNT Body Camp can help you with your fitness needs.

If you really want to know why people typically gain some weight during Thanksgiving its because they deviate from their regular meal plan. People tend to eat too MUCH. Please take a look at the caloric intake from a average Turkey Day menu.

Thanksgiving Dinner:
•Roasted turkey - 450 calories
•Homemade stuffing - 400 calories
•Gravy - 300 calories
•Mashed potatoes - 350 calories
•10 black or green olives - 125 calories
•Cranberry sauce - 200 calories
•Rolls with butter - 300 calories
•Peas or corn with butter - 150 calories
•Wine or sweet tea, cider, etc. - 300 calories
•Pumpkin pie with whipped topping - 450 calories
•Pecan Pie - 650 calories

This does not take into consideration other family favorites that make it to the table on Thanksgiving. This is just a basic Thanksgiving dinner and the grand caloric total comes to 3,675 calories. 3600 calories doesn't help with belly fat the last time I checked.

If you plan to go hard on Thanksgiving Day, and eat as much as you can. You should make some Time 4 T to help you trim down for Turkey Day. My explosive workout will help you burn some fat and calories prior to Thanksgiving. T will help you with a meal plan to prepare you for the rest of your life and not one day full of turkey and trimmings that you pay for months and some of us years to come.

Trim Down for Turkey with T

Nov. 1 - Dec 1, 2011

2727 W. 70th Street

Since its Thanksgiving, early bird registration will be Saturday October 22 -- Tuesday October 25, 2011. If you register during that period the cost will be $35.

Cost: $40 Regular Registration starts Wednesday October 26, 2011

Class schedule

Tuesday and Thursday 6:00 - 7:00am & 7:30 - 8:30pm

Saturday 7:00 - 8:00 am.

I'm planning some speical workouts during the week of Thanksgiving. We won't miss any days. We will decide those workouts as a group, we will vote on it.

Thanks for your support of TNT Body Camp. 

Why Wait on your body to change

If your improved, healthy body is out there in the distance, how long are you willing to wait?  Maybe, you are like many other people, and your friends, co-workers, family members, significant other or spouse swears they are going to work out with you and never show up?  Why wait on someone else when it's your body that needs the work.  I might get into trouble for this one, but I have to tell you all about waiting on people or things to happen, when you could be making things happen. 

This is the end of the first week of TNT Body Camp and we have seen so many people working hard in camp, over coming obstacles and seeing the fruits of their labor manifest in caloric burn, fat loss and improved cardio endurance.  Saturday was our largest class ever for a weekend class and we took it to the next level.  I was impressed with the effort and energy from the participants, who made some TIME 4 T. 

After TNT Body Camp, I went to the Plex for Extreme Fitness.  I think TNT is as extreme as the Extreme fitness class, name change coming soon.  Upon arrival at the Plex, we were sitting around talking about the weekend, my good friend, the beautiful Brandi, (BG) as I call her said, T let's get started, what are we waiting on.  I replied, "I'm waiting on Troy, he wanted me to call him so he could come to class".  Before I knew it, I was outnumbered by participants who were ready to workout.  I heard Ta'Sheka say, what are we waiting on, I said, "Troy".  She replied, "Troy", is he coming.  I was sure Troy was coming, but we waited a few more minutes and Troy didn't show.  Finally, with a lot of pressure from the other class members who were ready to work, the class started.

I had to look at that whole ordeal and really assess do we really need to wait on my friend or get started.  Of course we started class, finished it and Troy never showed up, but those who did show up, SHOWED OUT, lol.  It made me start to think about all of the people out there who wait on someone to change their lives when the person in the mirror is the greatest source for change.  Is there anyone in your life that's holding you back?  Are you waiting on anyone or anything to change, when you could initiate your own personal change? 

NEXT PERSON UP TO CHANGE

What have you been waiting on, for days, weeks or months and you are still waiting?  LEAN BODY???

Why wait on your body to change by walking slowly to your body, when you have the ability to run to your new body? 

Why wait on your friends or family members who may not be as committed as you are to change?

Why wait on changing your meal plan, when you know that a healthy meal plan leads to great gains for your body? 

Why would you wait on committing to a health and fitness program? 

Why wait to PUT YOUR SIGN UP, my body is under construction, I'm working to change my body, my life and my outlook?

TNT Body Camp Meal Plan

Well we are back again for another cycle of TNT BODY CAMP. Only this cycle will be more explosive, more action packed, more challenging and more intense, if that's possible than our previous camps. We are looking for that next level of fitness. The things we have learned from your increased participation and dedication in our camp has given us even more incentive to come back with more motivation, and education for you guys to change your body.

When we started TNT Body Camp, the goal was to assist others with changing their body, mind and meal planning to improve overall quality of life. We created the concept of Body Construction, or assisting you to get into your fitness zone or target zone, to maximize your caloric and fat burn, while simultaneoulsy building lean, toned muscles. Our camp is explosive and we combine cardio, strength training, resistance training and core stability in one action packed hour. We have moved the location, but that will not minimize the effectiveness of the workout and the expected gains in overall health of the participants.

We have signed up many new participants who will get their first taste of TNT BODY CAMP, hopefully you beginners have your seat belt on for this ride we are going to take you on. The beautiful thing is that it may start off rough, but we will work together to make the ride smoother and much more enjoyable in a few weeks. I will not say that the class will start off easy and you won't experience some soreness and discomfort, because I'm almost positive you will expereince both initially. However, the soreness and discomfort turn into improved overall fitness, if you battle through them and keep driving toward your desired body.

There are several things we need you to do to get prepared for TNT Body Camp.

1. Drink water to make sure your body is hydrated. Most of you will be sweating.

2. Wear some comfortable supportive clothing, we do crawl, get on the floor, jump, push, pull, run, hop, skip, cry, moan, frown, some of us curse, some pray, laugh and have a great workout.

3. Purchase some weight lifting gloves and boxing gloves, we will hit the bags/dummies this camp.

4. Wear comfortable supportive shoes, preferably cross trainers. This class is intense and puts a great deal of pressure on those feet and lower joints. Training shoes really help.

5.  Start a daily multi-vitamin.  Even the greatest meal plan may lack some of the essential nutrients you need on a daily basis, the vitamin can ensure you have what you need to function at your peak. 

6.  You need your daily intake of protein, at least 1 gram per pound of body weight.  That means if you weigh 120, that's 120 grams of protein.  Its even better if you intake 1.5 grams/pound.  Lets start with 1 gram.  Protein will help to build lean muscle and its also great for your recovery after our hard workouts. 

7a.  Eat for nutritional value, not for taste.  DON"T EAT TO GET FULL. 

7b. Lets get to the MEAL PLAN. This is very important, VERY VERY IMPORTANT.


First you have to have a schedule of how you put those meals in your body, time and consistency changes things, and that includes your body.

Meal	Approximate Time Period*	Caloric Intake
Breakfast	7-7:30 am	400-500 calories
Snack	9-10 am	100-200 calories
Lunch	Noon to 1 pm	300-400 calories
Snack	4-5 pm	100-200 calories
Dinner	8:30-9 pm	300-400 calories

BREAKFAST OPTIONS

Option 1-

Scrambled eggs w/cheese and peanut butter/banana	Under 150 lbs	Over 150 lbs
Large egg (boiled or scrambled)	1	1
Large egg white	2	3
Low-fat American cheese	1 slice	1 slice
Large banana	½	½
Peanut butter	1 tbsp	1 tbsp

Eggs with cheese waffle and fruit	Under 150 lbs	Over 150 lbs
Low fat American Cheese	1 slice	1 slice
Large egg white	3	4
Low fat Whole grain waffle	½	1
Large banana or strawberries	½ or ¼ cup	½ or ¼ cup

Chicken Fajita Omelet

1 large egg

1 large egg white

1/2 shredded cheese fat free

2 ounces cooked chicken, grilled

1/4 thin sliced onion

1/4 red bell pepper cut into strips

Louisiana Turkey Omelet

1 tbsp olive oil

2 large egg whites

1 large egg

1/4 diced onion

1/4 green pepper, diced

3 ounces cooked turkey, diced

Option 2-

Scrambled eggs and oatmeal	Under 150 lbs	Over 150 lbs
Large egg	1	1
Large egg whites	2	3
Low fat American cheese	1	1
Plain oatmeal	½ cup cooked	½ cup cooked

Option 3-

Scrambled eggs w/grilled chicken and toast	Under 150 lbs	Over 150 lbs
Whole wheat English muffin	½	1
Low fat chicken breast	4 oz	4-6 oz
Egg whites	2 large	3 large

Option 4-

All American Egg, turkey bacon, Toast and cheese	Under 150 lbs	Over 150 lbs
Large egg scrambled or fried over hard	1	1
Whole wheat English muffin or toast	1	1
Low fat cheddar cheese	1	1
Slice of turkey bacon	1	1½

Don’t forget about the Snack between meals, here’s the list.ENJOY

Snack	Approximate Serving
·Fruit	Apple, Banana, 1 cup of strawberries, oranges, tangerines, pear,
·Whey Protein Shake	6-8 ounces
·Tuna or Chicken, drained	¼ cup, packed in water with 2 cups of lettuce with flaxseed dressing
·Raw Nuts	1/3 cup of almonds, walnuts, cashews
·Reduced Sodium Roast Turkey	1 ounce, wrapped around celery or carrot sticks
·Reduced Fat Peanut Butter	1 tablespoon with one small apple
·Low-fat Yogurt	6 ounce cup (can contain sugar)
·Grilled/baked Salmon, Tilapia	2 ounces with a soup of your choice
·Cooked Shrimp	2-4 ounces with cocktail sauce and mixed veggies

LUNCH

OPTION 1

TURKEY BREAST ON WHOLE GRAIN BREAD & FRUIT	Under 150 lbs	Over 150 lbs
Slice of whole grain bread	1	1
Thin slices of low sodium turkey breast	4	6
Tbsp of mustard	1	1
Apple or fruit of your choice	1	1 ½

Option 2

Turkey Spaghetti with Meatballs	Under 150 lbs	Over 150 lbs
Ground turkey	4 oz	4-6 oz
Whole wheat pasta	½ cup	1 cup
Low fat marinara sauce	½ cup	1

Option 3

Chicken Salad in pita	Under 150 lbs	Over 150 lbs
Cooked chicken breast	3 oz	3 oz
Whole wheat pita	1 medium	1 large
Low fat mayo	1 tbsp	1 tbsp
Strawberries or raspberries	½ cup	1 cup

Option 4

Shrimp and Beans on Rice	Under 150 lbs	Over 150 lbs
Cooked brown rice	½ cup	½ cup
Boiled shrimp	4 oz	4 oz
Cooked black or pinto beans	¼ cup	¼ cup

DINNER

OPTION 1

Fish, rice and green beans	Under 150 lbs	Over 150 lbs
Baked tilapia	4 oz	4 oz
Steamed green beans	½ cup	½ cup
Cooked brown rice	½ cup	½ cup

Option 2

Chicken Dinner	Under 150 lbs	Over 150 lbs
Grilled chicken breast	6 oz	6 oz
Baked sweet potato	1 small	1 small
Salad greens	1 cup	1 cup
Salad dressing (olive oil and vinegar)	1 tbsp	1 tbsp

Option 3

Shrimp or chicken quesadilla	Under 150 lbs	Over 150 lbs
Tomato Salsa	2 tbsp	2 tbsp
Cooked shrimp or dices chicken	3 oz	4 oz
Low fat shredded cheese	¼ cup	¼ cup
Whole wheat tortilla	1 medium	1 large

Option 4
Tilapia, asparagus and salad	Under 150	Over 150 lbs
Cooked tilapia	6 oz	8 oz
Asparagus	1 cup	1 cup
Salad Dressing ( olive oil and vinegar)	1 ½ tbsp	2 tbsp
Salad greens	1 ½ cups	2 cups

Option 5
Grilled Chicken Salad with low fat dressing. Add your greens, tomatoes, cucumber, etc. This salad should fit in a 24 oz bowl.

Its very important to get your protein in after your workouts. For example, the morning participants should intake about 30 to 50 grams after the morning workout at around 7:30 am. You should have your protein source ready, the easiest way is to make a shake. Evening participants should do the same and have your protein ready and available at 830, it will serve as your final meal also. Evening participants don't eat a meal after the workout, unless you're eating just meat, drink a protein shake.


Thanks for your support of TNT Body Camp.

SO excited you made some TIME 4 TNT Body Camp.