Gettin' Fit with Allen

Let's make 2010 the decade we get fit for good! Allen Branch with Fitness One Training Systems is GUARANTEEING you'll lose 20 pounds in 12 weeks by following his exercise and eating plan. Their website is http://www.myfitnessone.com/. Here's more info about the plan:





























Also, if you are looking for a drive-thru lunch or dinner that won't ruin your diet, Allen suggests Chick-fil-a:

Fitness One's 6 Chick-Fil-A of Kernersville Meal Options:

When eating out, you can make good decisions to help you stay on track with your fitness goals. The more you pay attention to how you eat & what you eat, the more consciousness you will be at making the right food choices.

We are happy to announce our partnership with Chick fil a of Kernersville for 2010 and are pleased to announce the first in our series of Healthy meal options at Chick fil A. All of these meal options are based on 400 calories or less, and can be adjusted based on your needs. Please consult a Fitness One trainer for more basic guidelines.

Enjoy your meal at Chick-fil A of Kernersville!

Chick-Fil-A Chargrilled Chicken Sandwich
paired with a medium Fruit Cup & Water
Total Calories 330
Carbs 50 (net carbs 41)
Fiber 9
Protein 27

Chick-Fil-A Chargrilled Chicken Club Sandwich
recommended option if paired only with water if wanting to
keep meal calories at or below 400 calories
Total Calories 380
Carbs 34 (net carbs 27)
Fiber 7
Protein 36
•Can decrease calories keeping under 400 & add a side salad if have hold either the provolone cheese or apple wood bacon on the sandwich.

Chargrilled Chicken Cool Wrap
Total Calories 400
Carbs 47 (38 net carbs)
Fiber 9
Protein 35
•Can ask to hold the cheese to reduce calories if wanting to add a side salad or fruit. 1 slice of Provolone cheese is 70 calories. Same amount of calories as side salad or medium fruit cup.

Chick-Fil-A Chargrilled Chicken Garden Salad
Total Calories 170
Carbs 10 (net carbs 6)
Fiber 4
Protein 22

Salad Dressing Recommended Options-2 Tbsp
Light Italian---------------------------------------15 calories
Fat Free Honey Mustard-------------------------60 calories
Reduced Fat Berry Balsamic Vinaigrette------70 calories
*Can pair with a medium Fruit cup for 70 calories. Total calories with salad & fruit cup are only 240, then pick your dressing. You even have room to add extra grilled chicken to your salad if you like.

Chick-Fil-A Chargrilled Chicken & Fruit Salad
Total Calories 220
Carbs 21 (net carbs 17)
Fiber 4
Protein 22
Would add the reduced fat Berry Balsamic Vinaigrette dressing for 70 calories & a side of Harvest Nut Granola for 60 calories. Great crunchy topping for your fruit salad for a total of 350 calories.

Break Down Total... (salad, dressing, granola)
Total Calories 350
Carbs 43 (net carbs 37)
Fiber 7
Protein 23

Chick-Fil-A Southwest Chargrilled Chicken Salad
Total Calories 240
Carbs 17 (net carbs 12)
Fiber 5
Protein 25
•Can pair with a medium Fruit cup for a total of 310 calories, then choose one of the low calorie dressing options.

Beverages:
Fitness One recommends drinking water but having
low fat milk, unsweetened tea, or decaf coffee is OK as well.

Other Low Calorie Sauces Include:
1 Barbecue sauce pack--------------45 calories
1 Honey Mustard sauce pack------45 calories
Chic-Fil-A Buffalo Sauce----------10 calories
Honey Roasted Barbecue ----------60 calories

Breakfast Option:
1 Sunflower Multigrain Bagel with 1 egg
Total Calories 294
Carbs 41 (net carbs 39)
Fiber 2
Protein 13