Born | Shaun Thompson May 2, 1978 (age 41) |
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Residence | Phoenix, Arizona |
Alma mater | Rowan University (B.S.) |
Occupation | Physical fitness expert, presenter |
Height | 1.83 m (6 ft 0 in)[1] |
Weight | 86 kg (190 lb)[1] |
Spouse(s) | Scott Blokker (m. 2012) |
Website | www.shauntfitness.com |
Week | Mon | Tue | Wed | Thu | Double Fri | Sat | Sun |
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1 | Cardio | Speed 1.0 | RIP’T Circuit | Upper Focus Core Cardio | Upper Focus Core Cardio | Record Stats | Stretch |
2 | Dynamic Core | Core Cardio | RIP’T Circuit | Upper Focus | RIP’T Circuit Speed 2.0 | Record Stats | Stretch |
3 | Core Cardio | Upper Focus | Speed 2.0 | RIP’T Circuit | Dynamic Core Speed 2.0 | Record Stats | Stretch |
4 | RIP’T Circuit | Dynamic Core | Core Cardio | Dynamic Core | Speed 2.0 Upper Focus | Record Stats | Stretch |
5 | RIP’T Circuit | Core Cardio | RIP’T Circuit | Dynamic Core | RIP’T Circuit Speed 2.0 | Record Stats | Stretch |
Week | Mon | Tue | Wed | Thu | Double Fri | Sat | Sun |
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1 | Core Cardio | Speed 2.0 | RIP’T Circuit | Upper Focus Core Cardio | Upper Focus Core Cardio | Record Stats | Stretch |
2 | Dynamic Core | Core Cardio | RIP’T Circuit | Upper Focus | RIP’T Circuit Speed 2.0 | Record Stats | Stretch |
3 | Core Cardio | Upper Focus | Speed 2.0 | RIP’T Circuit | Dynamic Core Speed 2.0 | Record Stats | Stretch |
4 | RIP’T Circuit | Dynamic Core | Core Cardio | Dynamic Core | Speed 2.0 Upper Focus | Record Stats | Stretch |
5 | RIP’T Circuit | Core Cardio | RIP’T Circuit | Dynamic Core | RIP’T Circuit Speed 2.0 | Record Stats | Stretch |
Day 1 | AM | LUNCH | DINNER |
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RASPBERRY PROTEIN SMOOTHIE (makes 1 serving)1 cup nonfat milk1/2 cup fresh or frozen raspberries1 scoop Shakeology, any flavor1 Tbsp. flaxseeds1 cup icePlace milk, raspberries, Shakeology, flaxseeds, and ice in blender:cover. Blend until smooth.Nutritional Information (per serving) Calories, 301/Total Fat: 5g/Saturated Fat: 1g / Cholesterol 15 mg / Sodium 201mg / Carbohydrate:39g/Fiber: 9g / Sugar: 25g / Protien 27g | CHICKEN AND SPINACH SALAD (makes 1 serving)2 cups fresh baby spinach1/2 medium cucumber, sliced1.2 cup sliced mushrooms1 medium carrot, shredded1 1/2 tsp extra -virgin olive oil1 Tbsp. red wine vinegar4 oz. cooked chicken breast, boneless, skinless, sliced
Nutritional Information (per serving): Calories: 302 / Total Fat: 11g / Saturated Fat: 2g / Cholesterol: 96 mg / Sodium: 177 mg / Carbohydrate: 10g / Fiber: 4g / Sugar: 5g / Protein: 39g | GRILLED FISH TACOS WITH CABBAGE CITRUS SLAW(makes 1 serving)6 oz. raw cod (or flounder or fluke), washed. 1/2 tsp. sea salt3 (4-inch) corn tortillas3/4 cup shredded raw cabbage6 fresh cilantro sprigs2 Tbsp. fresh lime juice1 dash cayenne pepper ( to taste; optional)1/4 medium avocado, cut into 6 slices
Nutritional Information (per serving): Calories: 294 / Total Fat: 11g / Saturated Fat: 2g / Cholesterol: 77 mg / Sodium: 1,105 mg / Carbohydrate: 26g / Fiber: 8g / Sugar: 3g / Protein: 23g | |
AM SNACK SWEET CITRUS YOGURT1/2 cup nonfat plain yogurt combined with 2 tsp. raw honey and 1 tsp. finely grated grapefruit peel.Nutritional Information (per serving): Calories: 96 / Total Fat: 0g/Saturated Fat: 0g / Cholesterol: 0mg / Sodium: 8mg / Carbohydrate: 20g/Fiber: 0g / Sugar: 19g / Protein: 6g | PM SNACK TURKEY, GOAT CHEESE, AND AVOCADO ROLLS2 slices (1 oz.) low-sodium, nitrate-free, lean turkey breast, spread with 1 Tbsp. (1/2 oz) soft goat cheese, topped with 1/2 tsp. chopped raw walnuts and two thin slices of avocado, and rolled upNutritional Information (per serving): Calories: 103 / Total Fat: 7g / Saturated Fat: 3g / Cholesterol: 19 mg / Sodium: 174 mg / Carbohydrate: 2g / Fiber: 1g / Sugar: 1g / Protein: 8g |
Day 2 | AM | LUNCH | DINNER |
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SILKY ALMOND SMOOTHIE(makes one serving)1/2 cup nonfat milk1/4 cup unsweetened almond milk1/4 cup water1 scoop Shakeology, any flavor1 Tbsp, all natural almond butter1 cup ice
Nutritional Information (per serving): Calories: 298 / Total Fat: 11g / Saturated Fat: 1g / Cholesterol: 17 mg / Sodium: 205 mg / Carbohydrate: 27g / Fiber: 5g / Sugar: 16g / Protein: 26g | AVOCADO VEGGIE BURGER (makes 1 serving)1 veggie burger patty1 whole-grain hamburger bun1/8 medium ripe avocado, mashed1 Tbsp. prepared salsa1/4 medium apple sliced
Nutritional Information (per serving): Calories: 301 / Total Fat: 11g / Saturated Fat: 2g / Cholesterol: 4 mg / Sodium: 694 mg / Carbohydrate: 37g / Fiber: 8g / Sugar: 8g / Protein: 16g | CHICKEN IN FOIL(makes 1 serving)1 (4 oz.) raw chicken breast, boneless, skinlessSea Salt and ground black pepper (to taste optional)1 medium new potato, sliced1/4 medium red bell pepper, chopped1/4 medium onion, chopped1 fresh thyme sprig
Nutritional Information (per serving): Calories: 299 / Total Fat: 3g / Saturated Fat: 1g / Cholesterol: 73 mg / Sodium: 172 mg / Carbohydrate: 38g / Fiber: 5g / Sugar: 5g / Protein: 29g | |
AM SNACKGRAPES1 cup red or green grapesNutritional Information (per serving): Calories: 106/ Total Fat: 0g / Saturated Fat: 0g / Cholesterol: 0 mg / Sodium: 3 mg / Carbohydrate: 28g / Fiber: 1g / Sugar: 24g / Protein: 1g | PM SNACKHIGH PROTEIN HARD BOILED EGG SNACK1 large hard-boiled egg, cut in half, drizzled with 1/2 tsp. extra-virgin olive oil, and sprinkled with 1 dash ground black pepper.Nutritional Information (per serving): Calories: 98 / Total Fat: 8g / Saturated Fat: 2g / Cholesterol: 187mg / Sodium: 62 mg / Carbohydrate: 1g / Fiber: 0g / Sugar: 1g / Protein: 6g |
Day 3 | AM | LUNCH | DINNER |
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YOGO BERRY BLAST SHAKEOLOGYNutritional Information (per serving): Calories: 293/ Total Fat: 1g / Saturated Fat: 0g / Cholesterol: 13mg / Sodium: 177 mg / Carbohydrate: 51g / Fiber: 8g / Sugar: 35g / Protein: 22g | THE PERFECT FOOD IMPROVEDNutritional Information (per serving): Calories: 300 / Total Fat: 26g / Saturated Fat: 5g / Cholesterol: 373mg / Sodium: 567 mg / Carbohydrate: 2g / Fiber: 1g / Sugar: 2g / Protein: 13g | LEMON – DILL HALIBUTNutritional Information (per serving): Calories: 304/ Total Fat: 9g / Saturated Fat: 1g / Cholesterol: 83mg / Sodium: 658 mg / Carbohydrate: 18g / Fiber: 1g / Sugar: 0g / Protein: 35g | |
AM SNACKTROPICAL QUINOA SNACKNutritional Information (per serving): Calories: 99 / Total Fat: 2g / Saturated Fat: 1g / Cholesterol: 0 mg / Sodium: 9 mg / Carbohydrate: 18g / Fiber: 3g / Sugar: 3g / Protein: 3g | PM SNACKCHICKEN AND SWISS CHEESE CRACKERSNutritional Information (per serving): Calories: 98 / Total Fat: 5g / Saturated Fat: 3g / Cholesterol: 25mg / Sodium: 134 mg / Carbohydrate: 4g / Fiber: 0g / Sugar: 1g / Protein: 9g |
Day 4 | AM | LUNCH | DINNER |
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MORNING DELIGHT SMOOTHIENutritional Information (per serving): Calories: 307/ Total Fat: 2g / Saturated Fat: 0g / Cholesterol: 10mg / Sodium: 79 mg / Carbohydrate: 55g / Fiber: 6g / Sugar: 36g / Protein: 17g | SIRLOIN-TOPPED ARUGULA SALADNutritional Information (per serving): Calories: 299 / Total Fat: 13g / Saturated Fat: 3g / Cholesterol: 69mg / Sodium: 562 mg / Carbohydrate: 17g / Fiber: 7g / Sugar: 6g / Protein: 30g | ROASTED TOFU WITH VEGGIESNutritional Information (per serving): Calories: 298 / Total Fat: 10g / Saturated Fat: 1g / Cholesterol: 0mg / Sodium: 173 mg / Carbohydrate: 38g / Fiber: 7g / Sugar: 6g / Protein: 17g | |
AM SNACKCINNAMON-RICOTTA BERRIESNutritional Information (per serving): Calories: 104 / Total Fat: 1g / Saturated Fat: 0g / Cholesterol: 13 mg / Sodium: 87 mg / Carbohydrate: 13g / Fiber: 2g / Sugar: 7g / Protein: 8g | PM SNACKTUNA AND CELERY BOATNutritional Information (per serving): Calories: 100 / Total Fat: 4g / Saturated Fat: 1g / Cholesterol: 24 mg / Sodium: 60 mg / Carbohydrate: 2g / Fiber: 1g / Sugar: 1g / Protein: 14g |
Day 5 | Am | lunch | Dinner |
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BREAKFASTPEANUT BUTTER CUP SHAKEOLOGYNutritional Information (per serving): Calories: 299 / Total Fat: 11g / Saturated Fat: 2g / Cholesterol: 15mg / Sodium: 270 mg / Carbohydrate: 31g / Fiber: 5g / Sugar: 15g / Protein: 22g | TURKEY AND VEGETABLE SANDWICHNutritional Information (per serving): Calories: 302 / Total Fat: 11g / Saturated Fat: 2g / Cholesterol: 23 mg / Sodium: 711 mg / Carbohydrate: 29g / Fiber: 7g / Sugar: 6g / Protein: 23g | CHEF SALADNutritional Information (per serving): Calories: 299/ Total Fat: 19g / Saturated Fat: 6 g / Cholesterol: 44mg / Sodium: 722 mg / Carbohydrate: 13g / Fiber: 6g / Sugar: 5g / Protein: 21g | |
AM SNACKFRESH MELONNutritional Information (per serving): Calories: 94 / Total Fat: 1g / Saturated Fat: 0g / Cholesterol: 0mg / Sodium: 44 mg / Carbohydrate: 23g / Fiber: 2g / Sugar: 22g / Protein: 2g | PM SNACKROAST BEEF ROLL-UPSNutritional Information (per serving): Calories: 100 / Total Fat: 2g / Saturated Fat: 1g / Cholesterol: 40mg / Sodium: 546 mg / Carbohydrate: 7g / Fiber: 2g / Sugar: 2g / Protein: 14g |