Monday, Wednesday & Friday

Breakfast:

Meal:  Green Bance Smoothie

Snack:

Meal:  Trail Mix (Nuts, dried fruit and grains)

Drink: 22oz of Water 

Lunch:

Meal: A large Spinach base salad, avocados with lite salad dressing (recipe)

Drink: 30oz of Water 

Snack:

Meal: 1 cup of fruit

Drink: 22oz of Water 

Dinner:

Meal: Seasoned Quinoa, season tofu and cooked greens

Drink: 30z of Water 

Snack:   

Meal: 1 cup of fruit

Drink: 22oz

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Tuesday & Thursday

Breakfast:

Meal: Green Tai Smoothie (On Page 4)

Drink: 8oz of Spring Water

 Snack:

Meal: Trail Mix (Dried fruits, nuts and grains)

Drink: 22oz of

 Lunch:

Meal: Large kale salad with sweet coated pecans, strawberries and lite dressing

Drink: 30oz of Water

 Snack:

Meal: 1 Fruits

Drink: 22oz of

Dinner:

Meal: Brown rice, season tofu and cooked greens

Drink: 30oz Water 

Snack:

Meal: 1 cup of Fruits

Drink: 22oz of Water

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Saturday

Breakfast:

Meal:  Green Tai Smoothie (On Page 4)

Snack:

Meal:  1 cup of fruit

Drink: 22oz of Water 

Lunch:

Meal: Veggie black bean burger (grilled) and lettuce wrap  

Drink: 30oz of Water 

Snack:

Meal: Trail Mix (Nuts, Dried Fruit and Grains)

Drink: 22oz of Water 

Dinner:

Meal: Spinach Spaghetti Pasta with veggie spaghetti sauce and tofu   

Drink: 30z of Water 

Snack:   

Meal: 1 Cup of Fruit

Drink: 22oz of Water

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 Sunday

Breakfast:

Meal:  1/2 cup of raw oatmeal, 10oz of Almond or Soy milk and one sliced banana

Snack:

Meal:  Trail Mix (Nuts, Dried Fruit and Grains)

Drink: 22oz of Water 

Lunch:

Meal: Large Miso soup with tofu Veggie

Drink: 30oz of Water 

Snack:

Meal: Trail Mix (Nuts, Dried Fruit and Grains)

Drink: 22oz of Water 

Dinner:

Meal: Brown rice and avocado sushi wraps (two rolls), small garden salad with lite dressing

Drink: 30z of Water 

Snack:   

Meal: 1 Cup of Fruit

Drink: 22oz of Water

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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)
• A ½ cup of  almond milk or 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)
• A ½ cup of  almond milk or soy milk
• A Tbsp of raw Oatmeal

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Shopping List

1. Tofu
2. Black Bean Burgers
3. Green apples
4. Green grapes
5. Trail Mix packs
6. Broccoli
7. Avocado
8. Spinach
9. Lettuce Wraps
10. Kale
11. Cucumbers
12. Quinoa
13. Brown Rice
14. Spinach Spaghetti Pasta
15. Almond or Soy Milk
16. Vinegar
17. Olive oil
18. Lite Salad Dressing (dressing of your choice)

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

Also known for his skillful God-given vocal aptitude and his Christian comedic talents, Chef John has been widely recognized locally for his cooking abilities. He has been called on to cater countless wedding parties, private engagements, and the concerts of some of the most gifted young gospel ministries. Chef John began culinary school in 2009 in Prince George’s County Maryland.

He is now the owner and head Chef of his own catering company The King’s Table. The King’s Table began to come together in 2008 and offers services in the area of food preparation, catering of private events, and personal chef assistance. He is also the current lead chef at Edified Christian Ministries International of Largo, Maryland. Chef John continues to bring many families and members of the community together with his exceptional services both inside and out of the kitchen.

Golden Boy Fitness Boot Camp was created for the individual who realizes that although they have the best intentions of getting in better shape, more times than not, working out on their own at home using DVD’s just doesn’t happen often enough to achieve the results they truly desire. The accountability factor to committing to a workout regimen is vitally important to your overall success.

So stop spending your life losing and regaining the same 20, 60, 100+ pounds! Come as you are, no matter what fitness level, size, shape or history, this boot camp is perfect for the beginner! Perfect for you! With nothing but positive encouragement, the completely supportive group atmosphere at Golden Boy Fitness Boot Camp is anything BUT like military boot camp.

Instructor: Abdul Jalloh, CPT
Start Date: April 2nd 2012
Day and Time: Tuesday & Thursday 6:30pm to 7:30pm, Saturday 8am
Location: Bowie, MD
Price: $ 110.00 (All Payments must be made online)

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.