The 29 Day

“Leap Into Success” Green Meal Plan

Weight watchers need to drink a gallon of water each day because it will act as a diuretic, ridding the body of excess fluid. If too little water is taken in, the liver takes over some kidney functions, and cannot do the job of breaking down stored body fat. The liver can become chronically overworked if fluid levels are below normal over an extended period.

___________________________________________________________________________________________

Sunday 

Breakfast:

Fruit: 1 Granny Smith Apple

Meal:  Egg White Omelet made with spinach and green peppers

Drink: 6oz of Decaffeinated Antioxidant Green Tea

Snack:

Meal:  Sliced Cucumbers

Drink: 22oz of Water 

Lunch:

Meal: A large Romaine lettuce salad with a 4oz baked salmon and lite salad dressing

Drink: 30 oz of Water 

Snack:

Meal: 1 cup of slice kiwi

Drink: 22 oz of Water 

Dinner:

Meal: Grilled black bean burger on wheat bread with a side of asparagus

Drink: 30z of Water 

Snack:   

Meal: 1 cup sliced Avocados

Drink: 22 oz

Page 1

__________________________________________________

Monday, Wednesday & Friday

Breakfast:

Meal:  Green Bance Smoothie

Snack:

Meal:  Four Celery sticks with peanut butter

Drink: 22 oz of Water with sliced lime

Lunch:

Meal: A large spinach and iceberg lettuce salad with a 4oz baked tuna steak and lite salad dressing

Drink: 30 oz of Water 

Snack:

Meal: 1 cup of green grapes

Drink: 22 oz of Water with sliced lime

Dinner:

Meal: A large kale and avocado salad with a handful of sunflower seeds and 4oz baked salmon

Drink: 30 0z of Water 

Snack:   

Meal: 1 cup of honeydew melon

Drink: 22oz with sliced lime 

 Page 2

________________________________________________________________________________

Tuesday & Thursday

Breakfast:

Meal: Green Tai Smoothie

Snack:

Meal: 1 Granny Smith Apple

Drink: 22oz of Water  

Lunch:

Meal: 1 bowl of cabbage soup with green bell pepper

Drink: 30oz of Water  

Snack:

Meal: 1 Cup of Kiwi

Drink: 22oz of water

Dinner:

Meal: A large Arugula and avocado salad with tuna tartar (cooked in olive oil) and lemon parmesan dressing  

Drink: 30 oz Water 

Snack:

Meal: 1 cup of green grapes

Drink: 22 oz of Water  

Page 3

 _________________________________________________________________________________

 Saturday

Breakfast:

Fruit: 1 Granny Smith Apple

Meal:   Green Tai Smoothie

Drink: 6 oz of Decaffeinated Antioxidant Green Tea

Snack:

Meal:  1 Cup of green grapes

Drink: 22 oz of Water 

Lunch:

Meal: A small ceasar salad (with no meat) and lite salad dressing

Drink: 30 oz of Water 

Snack:

Meal: 1 Fruit

Drink: 22 oz of Water 

Dinner:

Meal: Lobster with cook greens of choice

Drink: 30 0z of Water 

Snack:   

Meal: 1 Fruit 

Drink: 22 oz

Page 4

 _________________________________________________________________________________

Shopping List

1. Egg White liquid
2. Salmon
3. Tuna Steak
4. Black Bean Burger
5. Turkey Sausage
6. Turkey Bacon
7. Green apples
8. Green grapes
9. Kiwi
10. Honeydew Melon
11. Cabbage
12. Celery
13. Spinach
14. Romaine Lettuce
15. Iceberg Lettuce
16. Arugula greens
17. Kale
18. Cucumbers
19. Peanut Butter
20. Decaffeinated Antioxidant Green Tea
21. Vinegar
22. Olive oil
23. Lite Salad Dressing (dressing of your choice)

All meals should be baked, grilled or sautéed in Olive Oil only!

_________________________________________________________________________________

Smoothie Ingredients  

Green Tai Smoothie

• 1-2 ripe bananas (or ones that you have frozen)
• A handful of spinach leaves (baby spinach that comes in a package)
• about 1/2 cup frozen blueberries (frozen ones what makes the smoothie cold)
• Half of a small yogurt, or more if you like
• A ½ cup of  soy milk

Green Bance Smoothie

• 1 cup of blueberries  (frozen ones what makes the smoothie cold)
• A handful of spinach leaves (baby spinach that comes in a package)
• about 1/2 cup strawberries (frozen ones what makes the smoothie cold)
• Half of a small yogurt, or more if you like
• A ½ cup of  soy milk
• A Tbsp of raw Oatmeal

Page 5

We will motivate, educate and dictate the session for you based on your goals. We have been in business for 3 years training hard working professionals, athletes and models. Our clients are confident that their goals are being met as quickly as possible by focusing on exercises that do the most work in the shortest amount of time without ever risking injury.

Mission Statement

We are an elite health and wellness organization built on dedication, sealed with integrity, recognize with prestige and represented by the finest warriors.

Drink a gallon of water each day because it will act as a diuretic, ridding the body of excess fluid. If too little water is taken in, the liver takes over some kidney functions, and cannot do the job of breaking down stored body fat. The liver can become chronically overworked if fluid levels are below normal over an extended period.

Sunday

Breakfast:

Drink: Shot glass of Prune Juice

Meal: Egg white omelet with spinach and tomatoes

Drink: 4oz Green Tea (Drink hot)

Snack:

Meal:  1 Green Apple

Drink: 22oz of Water 

Lunch:

Meal: 2 cups Mix salad, low fat salad dressing and chopped baked chicken breast

Drink: 30oz of Water 

Snack:

Meal: 1 Green Apple

Drink: 22oz of Water 

Dinner:

Drink: 3oz of Red Wine (warm)

Meal: 4½ cups of Sautéed Kale and 6oz Baked Salmon

Drink: 30 oz of Water 

 Mon, Wed & Fri

Breakfast:

Drink: Shot glass of Prune Juice

Meal: 1 cup of Fiber Cereal with 7oz of warm non-fat Milk

Drink: 6oz of Hot Green Tea

Snack:

Meal:  1 Green Apple

Drink: 22oz of Water

Lunch: 

Meal: 2 cups Mix salad, low fat salad dressing and 2 cans of tuna in spring water

Drink: 30oz of Water

Snack:

Meal: 1 Green Apple

Drink: 22oz of Water

Dinner:

Meal: 2 ½ cups of Kale and bake Chicken Breast

Drink: 30oz of water

Tuesday & Thursday

Breakfast:

Drink: Shot glass of Lemon Juice

Meal:  1 ½ cup of Oatmeal, and 6oz of hot non-fat milk

Drink: 6oz hot Green Tea

Snack:

Meal: 1 Grapefruit

Drink: 22oz of Water 

Lunch:

Meal:  2 cups Mix salad, low fat salad dressing and 6oz Turkey Breast

 Drink: 30oz of Water

Snack:

Meal: 1 Grapefruit

Drink: 22oz of water

Dinner:

Meal: 4½ cups of Sautéed Kale and 6oz Baked Swordfish

Drink: 30oz Water 

Snack:

Meal: (1) Your Choice

Drink: 22oz of Water

Saturday

Breakfast:

Shot glass of hot Apple juice

Meal:  2 EAS Protein Shakes

Snack:

Meal: 1 Green Apple

Drink 22oz of Water

Lunch:

Meal: 8oz Chicken Soup with ½ cup of kale

Drink: 30oz Water

Snack:

Meal: 1 Green Apple

Drink: 22oz of water

Dinner:

Meal: Cheat Night no Carbs or Sugar

Drink: 30oz of Water 

Shopping List

1. Oatmeal regular or instant
2. Fish (salmon, swordfish) & (tuna in spring water)
3. Chicken Breast
4. Turkey Breast
5. Fiber Cereal
6. Olive oil
7. Egg White
8. Salad Mix
9. Green Apples
10. Grapefruit
11. Kale
12. Spinach
13. Lemon Juice
14. Apple Juice
15. Red Wine
16. EAS Protein Shake

All meats should be baked, grilled or sautéed!

Go To Sleep Early: It’s simply if you don’t recharge your body you’ll burnout

Light: Light can really affect the way your body adjusts to an early morning wake-up call.  It allows the brain to recognize it is time to get up.

Water: A slap of cold water on the face will refresh your body alertness

Dance Hall Reggae: Pump in some Busy Signal reggae and your heart rate set for action

Lay your Clothes out the Night Before: lay all my gear out the night before, clothes, socks, sneakers, water bottle, iPod and everything else.

Here I point out all natural and healthy methods for waking up in the morning. I do not recommend cola, coffe or energy drinks.

Motivation:  

Building mental stamina is essential. It’s one thing to be motivated to begin training. It’s another to stay motivated every day. Staying motivated and developing the proper mindset is key to enjoying training and crossing the finish line with a smile on your face.

 Goals:

Finish time goals, weight loss goals, “just finish” goals…we all have a reason(s) for wanting to run a half marathon. If your only goal is to lose weight, good luck. You’re likely to quit. You are likely to quit just like so many people who join health clubs each year for the same reason only to stop going after seeing little results in little time. You must have the right goals and reasons for running in order to be successful.

Wear the right gear:

Treat your feet to a good pair of running shoes (or three!). Running shoes will be the most important piece of gear. Shoes are designed to fit feet with different arches, pronation, and more. Visit a local specialty running store to find the best shoes for your feet.

Nutrition:

Carbohydrates provide the fuel runners need. During half marathon training, 65% of your total calories should come from carbohydrates, particularly complex carbohydrates. 10% should come from protein (you need 0.5 to .07 grams per pound of your body weight each day). 20-25% of your total calories should come from unsaturated fats. Be sure to get the nutrition you need to keep you strong and allow for adequate recovery.

Recovery:

Obviously, it is important to run for half marathon training, but recovery is equally important. You should not run every day. Your body needs to rest between runs so it can recover from one run to the next, getting stronger between each run. Nutrition and eating the right foods at the right time also play a vital role in recovery. Take recovery days equally as serious as your running days.

Hydration:

On runs of an hour or more, carry fluids with you and consume 6-8 oz. every 20 minutes. During pre-training and marathon training, weigh yourself before and after each run and get your body weight back to the weight it was before the run by drinking water or sports drink within the first hours after the run.

Avoiding Injury:

Use your non-running days to rest and recover. Ice down any soreness, particularly in knees or shins (most common) four times per day for 15-20 minutes. Injuries often sneak up without warning. Doing all the right things right will minimize your chances of injury.

Pre-Training:

Before you begin half marathon training, you should be able to run for at least 30 minutes without stopping. Distance is not important right now. You just need to get your body used to running.

Combinations of run/walks are great to use during pre-training because they ease your body into the exercise and minimizes the chance of experiencing a running injury.

Training:

Your mileage should gradually increase each week. As a general rule, total weekly mileage should not increase by more than 10% from week-to-week. Completing a run of 10-12 miles about three weeks before the race will be enough to prepare you for the finish. You should then taper off in the final weeks leading up to the half marathon to allow your body to recover from training and so you will be strong on the big day.

Following is a recommended beginner half marathon training schedule. This schedule assumes you have been running or walking for at least four weeks and can run/walking 30 minutes without stopping before beginning the schedule.

Half Marathon Day:

Tapering in the final weeks before the half marathon will help your body recover from half marathon training and be strong for your big day. You will also want to carbo-load the week leading up to the race. Given the atmosphere at most marathons, you will likely feel full of adrenaline after leaving the starting line. Remember though, distance running is about endurance and pace is critical. Maintain pace to save everything you have left for your big finish!

Golden Boy Fitness Wedding Sculpting 

In preparation for your wedding we combine unique design programs, innovative training techniques and nutritional guidance. Golden Boy Fitness prepares you for the most important day of your life through an enjoyable fitness journey. Golden Boy Fitness makes the process of getting in shape both fun and rewarding, offering a variety of workouts – from personal training to boot camps.

The Golden Boy Fitness Wedding Sculpting ensures you will feel energetic and healthy throughout the wedding planning process. When you are walking down the aisle and all eyes are on you, one word will describe your riveting presence,”WOW.” You choose the dress or tuxedo, and we will help you look great in it!!!! 

For pricing & schedule contact Michael at mikebance@gmail.com     

TW & Company CEO Tanya Walker introduce me to the best Raw Kale Salad I ever had and now I feel convicted to share it with the whole world. Kale is considered a super food. Kale is rich in vitamins B, D, E, iron, protein, zinc and fiber. This combination mean you can eat Kale and get all the nutrition your body needs to be strong, fit, lean and healthy. 

Here is a great Kale salad recipe:

Simple Raw Kale Salad

Ingredients (use vegan versions):

    1 lb kale (or collard greens)
    1 tablespoon olive oil
    2 cloves garlic, minced purple onions. Adjust to taste.
    1/2 teaspoon salt

Directions:

This recipe is from Erin at the Southern Dharma Retreat Center

Remove kale stems and tear greens into smallish pieces.  Pour olive oil on top and “massage” gently for several minutes, getting the greens good and soft.  THIS STEP IS CRITICAL!!  Add minced garlic (careful with quantity as this will be served raw, so the garlic will remain in all of it’s spicy glory- raw garlic is very cool, so I tend go over board) and sliced purple onions toss lightly to distribute.

Allow to marinate in the refrigerator for several hours.

If you go overboard with the garlic the first time (like I did) this works wonderfully on top of a bed of greens to help neutralize it. Remember raw garlic is spicy!!

I have tried collard greens with great success.  Mustard Greens, not so much.

All credit goes to Tanya Walker at the TW & Company and Annie Hillary. Thank you!

Serves: 4-6

Preparation time: 10 min prep, 2 hrs to marinate

When you train with us we take care of EVERYTHING:

• Undivided personal attention
• Outstanding ways to achieve quick results
• Create and maintain your own unique personalised fitness program
• Personalised nutrition and diet programs / plans
• Dedication and motivation towards obtaining your fitness goals

Everything we do is structured to your individual needs. All we need from you is honesty and dedication towards making your life change.

You won’t find a personal training experience like Kinesis anywhere else in the Maryland!  Kinesis is available only at Gold’s Gym in Bowie.  Contact me to reserve your space in a training session.