health & fitnessebook55.com/books/re/rejuvaessence3.pdfhealth & fitness month 3 $139.99...

Health & FitnessMONTH 3

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International

Magazine

A CLOSER LOOK WHY YOU SHOULD BE EATING CARBS TO LOOK YOUR BEST

HOW TO LIVE SLIM IN A FAT WORLD

BLAST FAT NOW! WITH OUR 4 WEEK TRAINING PLAN

LEARN FROM THE PROS; INDUSTRY

SECRETS ON BURNING FAT

AND LOOKING HOT!

EAT WITHOUT

THE GUILT; TRY OUR

AWESOME RECIPES

TM

90-DAYTRANSFORMATION

PROGRAM

Combine the power of Rejuva Essence, Luma Essence andSupreme Garcinia with this specially designed training and nutrition program to improve your energy and mood, while also shedding fat and building muscle.

By now you must be wondering:

“How can I improve my health and fitness with this plan?’ GOOD QUESTION

You probably already know that workouts release endorphins that make you feel good and energized. But did you know that exercise also boosts your fat blasting and muscle building hormones?

These hormones are called growth hormone (GH or HGH) and testosterone. Our bodies naturally produce these hormones and we need them immensely.

Research shows that by implementing a proper fitness, nutrition, and supplementation strategy, you can increase your levels of testosterone and growth hormone, and therefore fight the effects of aging too.

We are fighting the fleeting clock of time, which is why, as we age, it is so important to build dense, lean muscle tissue to stay strong and healthy. ENTER THIS 90- DAY TRANSFORMATION PROGRAM.

The Power of Synergy

REJU

VA ESSENCE

TRAINING PROGRAM

NUTRITION

SUPREME GARCINIA

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2 | Health & Fitness

By the end of this program, you will achieve an enviable, age-defying body that is lean and healthy. Specifically, by following this program you will:

But before we jump into the course, let’s discuss how to properly use the supplements recommended to aid you in your training. This is necessary to achieve accelerated results.

Improve your body composition Develop agility, mobility, and strength Improve body image Help reduce injury, when implemented correctly

Rome was not built in a day. So don’t expect these results to happen overnight.

That is why you need to use the Rejuva Essence, Luma Essence, Supreme Garcinia and Pure Cleanse for at least 90 days.

Benefits of following the 90-Day Transformation Program:

• Increase body tone• Shed fat• Improve health• Increase strength and flexibility • Improve mood• Feel (and look) younger

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Health & Fitness | 3

International Health and Fitness along with Rejuva Essence, created this 90- Day Transformation Program. We teamed up to

create this proven training and nutrition system to go along with your supplements. You get all this and more without breaking the bank! The

training program is a progressive 90 day program. Each month, your fitness and nutrition plan will change. Your workouts and nutrition will grow from month to month to ensure you continue to experience amazing results.

Features of the 90 day training program:

• Weekly training plans• Instructional images of all exercises • Workout calendar overview• Printable workout plan

Benefits:• You take control of your life • You feel energized• You will lose weight• You will get stronger• You will change your body

The 90-Day Transformation Program

WHY SUPREME GARCINIA? See the Difference. Get What is Recommended.

Supreme Garcinia is carefully produced in our GNP Certified Lab without any fillers, binders or chemical additives of any kind.

The greatest part of Supreme Garcinia is it’s a dual action fat buster! It prevents fat from being made and suppresses your appetite.

No more spending hours and hours at gym exercising, and you can say goodbye to shopping for expensive diet foods. Go with the solution that makes sense!

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Dr. Marc Bubbs, ND

Dr. Marc Bubbs is a Naturopathic Doctor, Strength Coach, Author, Speaker, and Blogger practicing in Toronto, Canada. He believes that diet, exercise, and lifestyle factors have the most profound

impact on your overall health and performance. Marc is the author of The Paleo Project: A 21st Guide to Looking Leaner, Getting Stronger, & Living Longer and currently serves as the Sports Nutrition Lead for Canadian Men’s Olympic. Basketball Team.@DrBubbs

Facebook www.DrMarcBubbs.com

Meet Your Experts

Sarah Lyons

Sarah provides high-end, luxury photo shoots, and specializes in getting the images published in magazines around the world. Based out of beautiful Paradise Valley, Arizona, she encourages

people to come out to shoot with her, and take advantage of all that Arizona and PictureGroove has to offer.

People hire Sarah because they want a fun, positive, rocking shoot experience that they will never forget. It’s all about documenting certain areas of your life, and I am honored when people trust me with that part of themselves, to help make their visions come to life.

I shoot both men and women, from all walks of life. I’ve shot an album cover for a Grammy award winning musician. I’ve shot a cover of FHM, and Planet Muscle. I’m also on staff with several other magazines, so if you are trying to get noticed, we can discuss some ideas pre-shoot.

Sarah stretches her abilities as far as she can for each project that she take on. Everyone is different, with different ideas for what they want to convey through their photos. So she does her best to put herself where they are, and that enables her to be more connected to their ideas during the shoot.

[email protected] http://www.picturegroove.com/ PictureGroove Photography on facebook@picturegroove on instagram


Dr. Chris Klachan (Chiropractic Dr)

Dr. Chris Klachan graduated from University of Waterloo in 2003 with an honours in Kinesiology, specializing in ergonomics. Prior to becoming a chiropractor through

Canadian Memorial Chiropractic College, he focussed his efforts as a Certified Strength and Conditioning Specialist in progressing performance and function through exercise prescription.As a therapist, Chris administers the Functional Integrated Therapy approach including orthopaedic and biomechanical assessments to better understand his patients needs. Driven by the assessment, a blend of contemporary acupuncture, Active Release Technique, fascial abrasion, kinesiology taping, and joint manipulation is used to treat both athletic and non-athletic injuries.

Gregory “Zeus” Panseli

Born in Greece, Greg came to the U.S. when he was 17 on his own, to pursue a degree in nutrition and food science. After working in the clinical field of nutrition for one year,

he decided to apply the knowledge he had acquired on his own physique. From there, he entered fitness competitions and soon began modeling.

Greg has placed 3rd in both MuscelMania’s Model America and Model Universe competitions and is now looking to start competing in the NPC. He currently works full time doing marketing in a nursing home and pursuing his passion for fitness on the side.

IG: @gpanseliFacebook: Gregory Panselinas

Chris has worked with a spectrum of individuals from a variety of recreational runners and athletes to professionals performing ballet or competing in track and field, baseball, volleyball, football and hockey. He was also fortunate to work at the 2014 Sochi Olympic Games with US bobsled and skeleton athletes that captured 4 medals.


Elizabeth Nierzwicki

Elizabeth Nierzwicki lives by a personal philosophy of keeping her “Holy Home” healthy and her mind in-tune with her spirit. Doing so requires a balance of working out, meditation,

prayer, play, and other things that light her soul. Her education and personal life experiences have led her to become a student and teacher of the body, mind, and spirit. In her daily life, she runs two businesses and covers everything from exercise and energy system training to stress management, as well as spirituality, nutrition and gut health; it all goes together to have a balanced Holy Home.

On top of workouts, Elizabeth practices yoga and meditation. In college she studied nutrition science and psychology, so it’s no wonder that she stumbled across the yogic path. Her first exposure to yoga was a life-changing experience that turned her into a yogi for life. Three years later, Elizabeth owned her owns yoga studio and runs a yoga school.

Follow her on facebook @ Liz NierzwickiOr on instagram @liznierzwicki

Rigo Castillo

I am a bodybuilder at a national level with 4 victories under my belt. I graduated from Arizona State University with a bachelors of science in Economics and a minor in

Business. I am currently working as a financial controller for an E-commerce company. When I am not lifting weights or crunching numbers in the office I love to go out on hikes with “Flex”, my dog. For the most part I’m very active, but once in a while I love to wind down, be lazy, and just watch some good old Netflix. Something interesting about me would be that I have broken 9 bones throughout my life and they were all sport related.

Follow him on instagram @rigo.fit


Amanda KotelFitness Expert, B.Sc Exercise Science and E-book writer, Personal Trainer

Amanda has been involved in health and fitness from a young age, competing as a gymnast and dancer from age nine. She continued to pursue her dreams and love for fitness and competition

throughout high school, eventually selecting to attend the leading Athletic Therapy program in Canada at Concordia University.

With more than 15 years of experience in the health and fitness industry, Amanda now coaches and trains executives, vice presidents, managers and athletes on how to optimize their health through fitness and nutrition. She helps each client with their special and individual needs ranging from weight loss, strength and conditioning, strategies to improve mindset, outlook and lifestyle management.

Online health and fitness consultant www.AmandaKotel.comInstagram: @amandakotelFacebook fan page: Amanda Kotel- Personal Trainer & Fitness Model

Head over to her website if you would like a customized fitness and nutrition plan made specifically for you by Amanda Kotel herself.

Eva Simon

Based in South Florida, Eva Simon is one of the most recognized fitness photographers in the US. Eva has photographed top fitness competitors from all organizations and has built a

clientele that is worldwide. Her work has been published both in the US and Internationally and has graced such magazine covers as Oxygen, Natural Muscle, Summum, Muscle & Fitness Evolution, Fitness Life, and many others. A huge advantage in the field is that prior to photography, Eva was a commercial, glamour, and bikini model for over six years. Eva developed her skills behind the lens while standing in front of the lens, learning from top photographers and trough self teaching. This background, combined with passion for beauty and natural talent is what Eva brings to all her projects.

Eva SimonPhotographerStudio: 305.424.8844Cell:754.273.2275

[email protected] www.evasimon.comFollow her work on facebook and instagram@EvaSimonPhotograper

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Cover Model

After several years in the health and fitness industry, Jenna now runs a successful coaching business in which she helps women world-wide transform their

body and achieve their physical goals both in-person and through her Online training programs. She’s been actively involved in martial arts since age 5, and continues to maintain her current physique through weight training, HIIT cardio and conditioning. She is currently attending the Canadian School of Natural Nutrition to become a Registered Holistic Nutritionist and looks forward to helping people on a deeper level, through mind - body and spirit. Her plan is to open her own nutrition & wellness centre, upon graduation.

ACCOMPLISHMENTS:

Internationally Published Fitness Cover Model (as seen in Women’s Health & Fitness Australia, Ultra-fit UK, Oxygen Magazine, Inside Fitness Magazine and Natural Bodz)

1st place at OPA Ontario Natural’s, in Bikini short

2nd Degree Black belt in Shotokan Karate

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I have lost over 25 pounds with my method that I have been creating over the past few years. I put together this method to slim down and firm up

for good. I not only did that, but I also tightened my waist and toned my arms, abs and glutes. I have lost 10 inches in total and am now a size 4, which at 5’9’’, I never thought I could be.

I have to be honest—it was not always easy. At many times in my journey my efforts felt futile and I was ready to give up. Before I created this program, I was always wondering if I would ever drop the last 10 lbs. I thought I had done everything I could, trained hard (really hard), thought I ate well, and did all the right things. But my results had come to a screeching halt.

That’s when I started to study nutrition and after some experimentation, I realized I had been lying to myself when I thought I was doing everything right. Once I smartened up, I was able to create a plan and devoted myself to it.

That was the missing link: lacking a plan.

Once I had realistic plan in place, I discovered that eating smart and doing what was right for my body allowed me to “train smarter, not harder.” I managed to take control of my body and now I look and feel the better than I could have ever imagined.

The overall change to my appearance had been my initial goal, but since I started using this 90-Day Women’s Transformation Program, I also no long suffer from back, hamstring, neck or joint pain. I have more energy than ever before, as well as fewer cravings and improved mental wellbeing. And these are just a few benefits I experience every moment of my life.

I continue to grow within this new body I have created and still consider myself a “work in progress”, but I can say without question, I have never had more confidence in myself or been more proud of my body.

It is my mission to help others become happier, more confident, and feel more beautiful on the inside and out, just as I have, and with this program I believe I can. This program has changed my life and I want to help you change yours too.

I believe thanks to my the 90- Day Transformation Program , I have finally found the perfect balance between healthy eating and Smart training. I believe that good nutrition as well as a sound exercise program is what it takes to ultimately change your body forever. It is the foundation of building a body that can perform optimally, recover quickly, burn fat efficiently and with the added bonus of better skin, hair and a healthier digestive system.

Everyone always asks me, “What should I eat, how should I train?”

Well now I’m telling you. For the cost of a typical personal training session, you can get the program that has changed my life. It incorporates nutrition plans for each phase of your training so you can

make a change too.

Stop waiting for tomorrow, the next Monday, the 1st of next month or the New Year. I’ve been there and I can tell you for a fact that you are the only one in your way to achieving your goals.

SO JUMP ON BOARD AND GET LEANER, HEALTHIER, AND HAPPIER.

Amanda KotelB.Sc Exercise Science, Certified Trainer and Nutritionist.

HI, I’M AMANDA KOTEL, YOUR 90- DAY TRANSFORMATION PROGRAM TEACHER AND COACH.


Celebrity Skin Care Tips: 1. SAY NO TO DESSERTThe breakdown of sugars, called glycation, damages collagen (the main structural protein in our bodies) that keeps skin smooth and firm. To prevent this natural process from careening out of control, stick to low-glycemic carbs like whole grains and legumes; they’re naturally low in sugar, and the body processes them slowly to limit the loss of collagen. If you want to sweeten up your tea or oatmeal without making your skin look older, try all-natural stevia. It’s an easily digested herbal sweetener that doesn’t trigger glycation.

2. EXERCISE AWAY STRESS Speaking of stress, try to keep yours at a minimum. Stress can spike insulin levels just like eating sugar can. The effects of stress triggers a serge of inflammation in our bodies that causes tissue breakdown, again attacking collagen growth. Instead of eating your stress away or grabbing a glass of wine, head to the gym and sweat away your anger and frustration. We promise it will make you feel better and look younger.

3. MEDITATE AND STRETCH FOR GOOD SKIN HEALTHIncorporating yoga into your fitness routine regularly may help you look younger and will help you manage stress. Yoga improves circulation, boosting oxygen to the brain allowing for clearer and calmer thoughts. This boost of oxygen also is what gives skin that lovely yoga glow and may reduce the inflammation and stress that speeds up the skins aging process. If you need another reason to ohmmmm away your stress: High levels of tension can spike hormone production that leads to breakouts or aggravates conditions like psoriasis. Think of it this way, if you can control your stress, you will keep your skin calm and healthy.


4. GET PLENTY OF SLEEP. When you don’t get enough shut-eye, your body releases the stress hormone, cortisol, which mobilizes sugar stores and causes your insulin to spike. For years, studies have showed that a lack of sleep impacts memory and cognitive performance. Now here’s another good reason to get enough sleep: sleep deprivation also could cause your skin to age faster, according to a new study. New studies have demonstrated that inadequate sleep is correlated with reduced skin health and accelerates skin aging. Sleep deprived women show signs of premature skin aging and a decrease in their skin’s ability to recover after sun exposure. It is scary to think that insufficient sleep has become a worldwide epidemic. But it causes a lot of health issues when it goes on for too long. Chronic sleep deprivation has been linked to medical problems such as obesity, diabetes, cancer, immune deficiency and skin issues.

5. CHOOSE TEA OVER COFFEEResearch suggests that green and black tea contain protective compounds—like EGCG and tea flavins—The major polyphenols in green tea are flavonoids (e.g., catechin, epicatechin, epicatechin gallate, epigallocatechin gallate (EGCG) and proanthocyanidins). Epigallocatechin gallate is viewed as the most significant active component. The leaf bud and first leaves are richest in epigallocatechin gallate - that help prevent skin cancers and the breakdown of collagen, the cause of wrinkles.

6. SAY YES TO PROTEIN POWDERS: Protein powder intake has been linked to anti aging benefits in people, especially in the aging population. Long gone are the days that it is just for athletes. This delicious protein snack will help you stay satiated, therefore; allowing you to stick to your diet better and reap all the amazing health benefits it has to offer.


http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656292/

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656292/

http://www.uhhospitals.org/about/media-news-room/current-news/2013/07/estee-lauder-clinical-trial-finds-link-between-sleep-deprivation-and-skin-aging

http://www.uhhospitals.org/about/media-news-room/current-news/2013/07/estee-lauder-clinical-trial-finds-link-between-sleep-deprivation-and-skin-aging

WHILE SUPPLIES LAST

Your lifestyle change is yours for the taking, be the 1% who can make a life lasting change towards health and fitness success. You have

all the tools necessary to do that now. The rest is up to you and remembering why you started all this in the first place.

You must be really feeling how great this new lifestyle is for you and you must be excited to see what is in store for you this month. We don’t blame you! As always it’s key to continue to log everything each day, from your weights, nutrition to your measurements. Remember to really keep on top of that this month. Sometimes in the 3rd month it’s easy to sink back to our lazy ways, but we must not let that happen. You need to keep pushing forward. This is what really separate the weak from the strong! Plus it is hard to see changes when you have been at this for a while, jotting things down will really make a huge difference and you will see true change in both the physical and mental when you look back at your data.

Month 3

Each month this book helped me make modifications and small adjustment that helped me achieve my goals. It has been a valuable learning curve and mind /body transformation. I have and am still losing weight and inches. I’m getting stronger every month and I also feel happier, lighter on my feet and more content with the curve balls life throws my way. I discovered and changed things about myself I didn’t even know needed work. In the first month when I was missing my lattes and sugary treats, this guide kept me on track. This book is such a great resource; it has educated me on food and new exercises monthly and teaches me how to get what I want while living in today’s fast paced world.

TESTIMONIAL

WOW! CAN YOU BELIEVE IT? YOU ARE ONTO YOUR LAST MONTH. THAT DESERVES A HUGE HIGH FIVE! GREAT WORK!


Steps to success:1) SAVE IT TO YOUR COMPUTER

first and then load it onto your mobile device for easy access no matter where you are. You can also print out a copy of the plan for easy reference. Remember to make extra copies of the blank pages in your “printables” section to help chart your progress!

2) GET CONNECTED WITH SOCIAL MEDIA! Check the email you received when you purchased the plan for login instructions (if you don’t see one, it may be in your spam or junk folder). Once you’re logged in, request to join the Member’s Only Group for exclusive access. See the Social media section below for instructions.

3) MAKE A JOURNAL. This can be in a regular composition book, a file on your computer or your social media posts. Here, we want you to record your goals, your meals and your workouts. Begin by writing five short-term goals and where you’d like to see yourself 90 days from now. Pour your heart into every page! This will help you visualize what you want and keep you honest. Need help getting started? Read ahead for more tips on creating the perfect journal.

4) TAKE YOUR STARTING MEASUREMENTS AND WEIGHT. Use the Measurement Guide to make accurate, consistent measurements. You can use the chart in the printables section to track your improvement. Studies show it’s healthier to know your weight than to ignore it, so step on the scale every Monday morning and record your latest weight and new measurements. Doing this on Monday will help hold you accountable over the weekend! Doing this every week will also help you monitor your progress and assess your needs.

5) SEND ME YOUR “BEFORE” PHOTOS. We want to feature your success story on facebook! Most team members do this for motivation and to be held accountable. Send your photos to [email protected]. It can feel overwhelming to get started--we’ve been there! The hardest part is taking those initial steps, but the good news is, everything you need is right here. What you hold in your hands is a recipe for success and support created just for you. All you have to do is follow the guidelines, believe in yourself and have fun! These five steps will propel you into the healthier, more vibrant life you deserve to be living.

A recap from last month Before you jump into the plan there are a few easy steps to follow that will get you set up for success. Follow these easy five steps below to get started. Remember this first month is all about simplicity, so you will not be expected to change too much or eliminate things. Nervous? Don’t be. We’re here to guide and encourage you along the way.


PRINT

THIS OUT

Date: Woke up at:

Daily Food LogBreakfastWhat you ate: ��When: 8 amHow Much (QTY): ��Mood at time of meal and how body feels: ��

SnackWhen: ��What: ��How Much: ��Mood when ate and how body feels: ��

LunchWhen: ��What: ��How Much: ��Mood when ate and how body feels: ��


DinnerWhen: ��What: ��How Much (QTY): ��Mood when ate and how body feels: ��


Amount of water? ��When: ��

Supplements: Am: ��


PRINT

THIS OUT

Taking Body Measurements and Weight

Measurement ChartDatePlacement:

March the 12

ExampleWeek 1 Week 2 Week 3 Week 4

Waist: 30.5 inches

Hips: 45 inches

Abs: (belly button) 29 inches

Arms: 14 inches

Calf: 15 inches

Neck: 10 inches

Thigh: 25 inches

Weight: 145 pounds

Height: 5’ 3”


YOUR SHOULDERS

YOUR BUST

YOUR WAIST

YOUR HIPS

MY SHOULDERS IS��INCHES/CM

MY BUST IS��INCHES/CM

MY WAIST IS��INCHES/CM

MY HIPS IS��INCHES/CM

MEASUREMENT #1

MEASUREMENT #2

MEASUREMENT #3

MEASUREMENT #4

This is the hardest measurement to do by yourself. so you really should

ask someone to help. place the measuring tape at the tip of one shoulder and wrap

it all the way around you like a shawluntil it meets back at the same shulder.

The tape should skim the top ofyour shoulders so closely. it almost slips

off. This is the widest circumferenceof your shoulders. Now, fill this in:

Stand up straight and wrap the measuringtape around your back and across the fullest

part of your breasts, usually the middle ofthem. Pull the measuring tape as taut as you

can without changing the shape of yourbreasts. If things start to squish. you’ve gone

too far. Now, fill this in :

Wrap the measuring tape around your torso.at the smallest part of your natural waist.

It Should wrap flat around your backwithout buckling and meet just above your

belly button. Now, fill this in:

Hold the measuring tape at one hip.below your hip bone, at the fullest part of your

hip. Then, keeping the tape flat. wrapit around the largest part of your butt

[no cheating!]. your other hip, and bring at backto the meeting point. Now, fill this in:

“How to Measure Yourself”


Instagram & Facebook- These are all places you can ‘check-in’ with your workouts and healthy meals to hold yourself accountable as well as inspire and support others. You can create an Instagram or facebook profile with use of #hashtags to search content from other International Health and Fitness; 90- Day Transformation Program Members and to label your posts to check in and inspire others! We love browsing all of your pictures!

Here are some things you can hashtag during your challenge#IHF90daytransformation#AmandaKotelFitness#AmandaKotel90DTP

Social Media: #UsingHashtags


Cover Model StoryJenna Yvonne

I was always active growing up, and have been involved in Shotokan Karate since I was 5 years old. I contribute much of my success to my background in martial arts. The focus on self-discipline is what has been a key strength in all of my endeavors. A huge role model in my life has been my Dad who was also my karate instructor, and best friend. He taught me many useful tools on how to become successful. My dad taught me how to become independent, and also how to make my own choices for myself and no one else. In my early twenties I really lost sight of my focus, gained quite a bit of weight and became unhappy with my body image. Still somewhat confident, but definitely not quite enough to wear a bikini and feel good about it. I was the type of girl that used to wear a cover up on the beach, smoked cigarettes, drank alcohol, and I ate anything and everything, even if it I knew it wasn’t good for me. I also found myself working on my career so much that I completely forgot about myself - and my health. I forgot about spending time with the one person who mattered most - that person was ME. I knew it was time to get back on track.

On New Years Eve 2009, my friend suggested that I do a fitness competition because I looked marketable and I was a very outgoing person. I knew this was what I needed to get back on track and get my body back! In order to commit to such a goal, I decided to announce to the entire room that I would do a fitness competition before 2011. From that point forward, I decided to stop

making excuses and start getting results. My first step was to quit my bad habits (smoking, drinking, junk food). I began my journey by taking baby steps and making small changes to my lifestyle. Once I achieved success with my mindset, nutrition and lifestyle I knew it was time to begin working on my fitness. I hired a personal trainer to teach me how to weight train effectively. In the healthiest way possible I was able to lose 40 pounds of unwanted fluff, gain sexy muscle through resistance training and proper nutrition and get lean enough to compete onstage in a bikini! I placed 2nd out of 30 girls in my first bikini competition and I am addicted to fitness now. To be honest, this was not that huge of a transformation compared to many other success stories out there today. I am only one of many. My journey was more important internally than externally. I learned to love myself from the inside-out. I had faith throughout my journey, and was also very fortunate to have a strong support system along the way.

One of my personal motivations to stay fit and live this lifestyle is because diabetes and cancer

both are common with my family history. #1 is that I want to be there for my family as long as possible. Without our health, we don’t have much, right? Living a fulfilling, balanced, healthy and active lifestyle is a priority for me and it will be for the rest of my life. My ultimate goal is to become my personal best, and my mission is to help motivate & inspire others to become another success story.

I AM JUST A SMALL-TOWN GIRL, WITH AN ALL-OR-NOTHING MINDSET, ALWAYS GIVING 120% EFFORT IN WHATEVER I DECIDE TO DO.


Month 3: Fat Burning Secrets

Secret#1SUPPLEMENTS

Secret#2TRAINING

Secret #3NUTRITION


Pure Cleanse It is key to continue to use this as it cleanses your digestive system and keeps your body running smoothly. You want to keep your metabolism going.

This supplement is meant to help support you while you are going through this body and mind transformation.

HOW DOES PURE CLEANSE WORK? Pure Slim Colon Cleanse provides an all-natural solution to burn carbohydrates faster and metabo-lize fat within the body quicker.

The all-natural ingredients create a metabolic reaction by breaking down carbohydrates into energy.

Not only does this reaction quicker, it also may increase the body’s energy allowing you to lead a more active and healthy lifestyle!

USE: 2 capsules each morning

BENEFITS:• Burns fats• Drop 1-3 pants sizes• Detoxifies your body• Improves and supports your metabolism• Improves digestion• Lower cholesterol• Lower Triglycerides

Month 3Secret #1: Take your Supplements:It’s key to take your Supreme Garcinia and Pure Cleanse each morning. This ensures your body is primed for the day. You want to blast through the fat so you have to start helping your metabolism out with these number one leading fat burners. Losing weight can be incredibly difficult. For this reason, people have turned to all sorts of supplements in order to make things easier. Supreme Garcinia and Pure Cleanse are one of them. They are currently among the world’s most popular weight loss supplements.

HOW DOES SUPREME GARCINIA WORK?Supreme Garcinia helps you burn more fat, by teaching your body to use carbs for energy instead of storing it. It blocks the fat and suppresses your appetite, leading to even greater weight loss. It has been designed to block the absorption of saturated fats by inhibiting key enzymes that turn carbs into stored fat.

USE: Take 2 capsules of Supreme Garcinia first thing in the morning.

BENEFITS: • Drop 1-3 pant sizes• Reduce hunger and appetite • Look leaner and more muscular • Flush your system of toxic build up• Improve mental focus

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“Supreme Garcinia helped me drop 2 pant sizes and feel much better in only 30 days. I recommend it to all of my friends who drink too much coffee, beer and eat out a little too often….like me.”

S. Harmer, 39Austin, TX

TESTIMONIAL: I started taking Pure Cleanse about 4 months ago. It has helped me regulate my digestive system, even lose 5 pounds.

Bree J, 41, Valencia CA


Supreme Garcinia Potent 60% HCA Garcinia Cambogia

• Aids in Body Fat Reduction*• Supports Weight Loss*

Supreme Garcinia is our ultra concentrated formula designed to promote weight loss and a lean body composition.* Garcinia Cambogia is a small fruit native to Southeast Asia suggested to have powerful weight loss effects.* The Hydroxycitric Acid (HCA) content in Garcinia Cambogia is responsible for the many fat burning benefits of this small fruit. HCA plays an important role in the regulation of endogenous lipid biosynthesis (fat build up).Supreme Garcinia when combined with regular exercise and a healthy diet is designed to support:

Weight Loss*Lean Body Composition*Stack Supreme Garcinia with Pure Cleanse for maximal fat burning.

We take pride in quality and guarantee that each batch of Supreme Garcinia and Pure Cleanse is manufactured under strict quality control standards. Each batch is tested to be free of potentially harmful levels of any contaminants (metals, PCB’s, dioxins, mercury, heavy metals, and other harmful contaminants).

Supplements Visit www.SlimTrim99.com



For years I thought that I was doing everything the right way. I hit the gym religiously, five to six times a week, and never missed a week.

However, I never saw any changes. I couldn’t seem to break the 140 lbs mark. The amazing muscle growth that I expected never happened. This was beyond frustrating. I began to doubt myself. At one point, I honestly believed that there was some secret to building muscle that I was not in on. The truth was that my eating habits had not changed; I was still eating junk food and had no restraint for what I put into my body. To top it off, I was always too shy and prideful to ever ask anyone for help or advice on what to eat. This held me back from the progress that I wanted. At this point, I was beginning to lose my drive and competitive mindset.

My struggles ended when I met Corey, a bodybuilder in the gym, who was kind enough to help me. With the change in diet and my new workout partner, I started noticing results like never before. Turns out, there are no secret pills or workouts that magically build muscle. A clean diet that consists of high protein, moderate carbs and low fats along with a consistent workout plan will make all the difference. The sudden change gave me the energy to seek the perfect physique. However, I was still lacking something; my competitive drive.

Rigo Castillo

The first time that I attended a bodybuilding show, the competitive atmosphere I missed had once again entered my life. I witnessed hundreds of people, male and female, with the same ambition gathered in one place. They were all fighting for first place. A year after that, I competed in my first bodybuilding competition and won the title Mr. Teen Arizona. It was not easy. I conquered cravings for unhealthy food and sometimes they conquered me. The longer that I practiced eating healthy, the easier it got. It is now four years later. I have competed in four bodybuilding shows where I have placed first or second and qualified for national level competitions. I now weigh 206lbs and my normal body fat is between 6 and 8%.

The way I feel about myself is unexplainable, but if I had to do it in one word, it would be “amazing”.

“HOW I REALIZED THAT I COULDN’T LIFT MY WAY TO SUCCESS”


You are doing so amazingly! Now is not the time to take your foot off the pedal. Instead, it is the time to step hard on the gas once more. To make the most of last phase of this 90-day program, you’re going to have to give it all you’ve got.

Remember, unlike other exercise e-books, we are teaching you how to start exercising and continue to build each month so that by the end of the 90 days you are on top of you healthier and fitter than ever. The momentum to keep going will be easier, but it does and always will require effort to keep the energy up.

Make sure you use the tools you have learned here to continue to guide you towards your goals.

Secret 2: TrainingCHECK YOU OUT! YOU HAVE GONE FROM BEING AN INACTIVE INDIVIDUAL TO A PERSON WHO WORKS OUT REGULARLY!


WHO SHOULD STRETCH?

Everybody can benefit from the positive aspects of stretching! The best thing to do is to follow a regular stretching routine or program of stretching exercises. People of all ages, shapes, and sizes should stretch.

Some people are more flexible than others, but who do you think needs to stretch more: someone who is already flexible or someone who is tight/stiff? It’s a no brainer.

WHY SHOULD YOU STRETCH?

• Stretching helps prevent injury• Increases range of motion and flexibility• It improves muscle appearance• Helps with balance• Stimulates every system in the body;

integumentary (skin), skeletal, muscular, immune, lymphatic, cardiovascular, urinary, digestive, nervous, endocrine, respiratory, and reproductive systems

WHEN SHOULD YOU STRETCH?

It’s always best to take stretching slow if you are tight, have been sitting, or are cold. If you are getting ready to lift, run, sprint, or play sports, then a dynamic warm up is required, not static stretching (holding stretches). You can perform static stretches once your athletic event is over. Once you’re warmed up, then you can stretch deeper if you’re not getting ready to do one of the aforementioned athletic endeavors.

Static stretching before an event lowers the strength of the muscles’ performance. A study published in The Journal of Strength and

Importance of StretchingBy Liz Nierzwicki

Conditioning Research found that static stretching before a workout reduced participants’ strength in the squat by 8.36 percent, and reduced lower-body stability by 22.68 percent. A research review of 104 studies found that static stretching reduces overall strength in the stretched muscles by almost 5.5 percent.

HOW SHOULD YOU STRETCH?

Static stretching should be slow and gentle. Your entire body should be stretched daily and if you can’t do that, then head to a beginner’s yoga class. A yoga class will give you a balanced, full-body stretch, along with many other benefits, such as relaxation and peace of mind.

With consistent practice over time, you will gain more flexibility and be able to stretch further with more comfort and you will enjoy a greater ease of movement as you age.

The practice of yoga will dramatically improve your performance in the gym, your sport, or daily life. You will protect yourself from injury, enjoy a greater range of motion, have better balance, and the list goes on and on.


Exercising improves the look and feel of your skin, while slowing down the aging

process. It allows our bodies to rid itself of toxins built up in the layers of our skin too. Resistance training in particular helps regenerate our skin by producing more elastin and collagen. When you add in exercise to your skin

care routine you will experience a boost in your skins circulation, detoxification, and its ability to regenerate at a faster pace. Keep reading to learn just how exercise can do this for you.

Exercise increases and improves blood flow, which carries oxygen and nutrients to the working cells

throughout the body, including your skin. With the added benefit of bringing nutrients and oxygen to your skin, improvements in circulation means improving the detoxification of your skin, since blood flow also carries away waste products. The waste products then go directly to our waste disposal system, the

Get the glow, that is, the exercise “glow”By Amanda Kotel, B.Sc Exercise Science

You have heard it said before, that exercise is great for your heart, lungs and brain. In case you needed even more motivation towards adding exercise into your routine, then here is one for you, it’s amazing for your skin health!


liver, where it flushes cellular debris out, basically cleansing your skin from the inside out. It is crucial this system is working properly, which proper nutrition and supplementation can aid in improving, since waste products contains free radicals that breakdown your elastin and collagen.

When you think of what actually causes a lot of adult onset of skin issues, stress is the culprit. Get rid of the stress, get rid of the problem… right? Well yes, but it isn’t always so easy. But you are in luck, exercise really is the cure for a lot of issues. When you are suffering from stress, your body behaves in a way to protect it, which is a much needed survival mechanism, however; with chronic stress comes a lot of unwanted issues. These issues can be mood disorders, depression, digestive health issues, heart and circulatory issues and skin problems. Chronic stress increases inflammation in our body, and with an overflow of inflammation in our bodies comes the manifestation of disease. Research has proven that exercise such as cardio, resistance training and yoga have all improved the signs and symptoms of chronic stress, which in turn benefits your skin. Reducing the negative impacts stress has on your body will allow your system to get back to working as it did before all the problems occurred, at least close too.

It is important to recognize that whatever is good for your heart and lungs, is also good for your

brain and skin. In fact exercise has been linked to reducing the aging process of our skin, giving us that youthful glow we want to keep as we age. This is no coincidence, since exercise bolsters a lot of amazing chemical and physiological changes in our bodies. Two main things that are great for our skin - increasing the production of collagen and elastin - which are important proteins that keep our skin firm and tight. But it is important not to over do it! If a little bit is good for you, isn’t more even better? Not exactly! Did you know that overindulging in strenuous cardio workouts each week can cause your skin to age? Yes, you read that right! This is due to the stress it causes

on your body when you over do your cardio. So everything in moderation is the key to success.

When you focus on your new healthy lifestyle, remember that anything that promotes healthy circulation will also help your skin be healthy and vibrant. And don’t forget, your insides tell your health story on the outside. By following this 90- Day Transformation Program, you will be set up with everything you need to know to have a healthy body and glowing skin. So what are you waiting for? Let your story be one of healthy glowing skin.


HIIT is a type of cardiovascular exercise, but is much different to moderate and slow intensity aerobic exercise. It alternates between periods of short intense bursts of effort with less intense recovery periods. HIIT sessions may vary in length, but yours will be lasting between 15 and 30 minutes. These short, intense workouts provide improved athletic capacity and condition, improved metabolism, and improved fat burning ability

Choose 2-3 days a week to perform cardio, ideally on a non-weight training day. Your cardio will last between 15-30 minutes at a high intensity level. Try to perform HIIT sessions on day 1, day 3 and day 5. You can also do low and moderate intensity cardio this month too.

HOW HARD SHOULD YOU BE WORKING?

You can gauge how hard you are working by using this scale.

� 1= really easy.� 10= really challenging.

This month your cardio intensity goal is to aim between 6-7/10. You can choose from the stationary bike, elliptical, uphill walking, or treadmill. If you want to take it outside you can go hiking or biking. Don’t forget the tools given to you in month 2 regarding how to determine your heart rate workloads.

HOW TO PERFORM HIIT:

You will start by warming up for 2-5 minutes. Once you are warm, increase your speed as fast as you can for 20 seconds, then recover at a very slow pace for 40 seconds. Repeat until your allotted time is over.

Cardio: Month 3WHAT IS HIGH INTENSITY INTERVAL TRAINING (HIIT)?


DISCLAIMER:**When starting a new exercise routine make sure you clear it with your medical doctor especially if you are on any medications.**

HOW TO PROGRESS YOUR HIIT CARDIO:

Start your high intensity level at a setting that is comfortable for you to complete the time required. You will start off by doing 15 minutes of HIIT with your goal by the end of the month to be 30 minutes of sprint time.

For example: If the first week you started with 20 seconds on (work) and 40 seconds off (recovery) at 6mph running speed, try to increase your running speed the next session. Keep the same time on and off, and try to aim for the same amount of sprints as the time before.

If it starts to get too tough, reduce your speed or increase your rest time. Whatever you choose is fine just keep trying to push yourself each time, and avoid changing too many variables at one time. You want to be able to watch your progress. A heart rate monitor is a great tool to use, especially when doing HIIT training.

The more HIIT you do the less low/moderate intensity cardio you need to do. Each week challenge yourself by adding in another day of cardio. Do what feels good and doesn’t take the life out of you. Use exercise to invigorate you, not slow you down.


WEEKS 9–12 WORKOUT BREAKDOWNYou have become so much stronger by lifting weights in the gym. No one can get in your way now! You have built up the confidence in the weight room and are starting to see all your hard work pay off in the mirror and in your measurements. Feels amazing doesn’t it? All that hard work to make the change you always wanted is finally coming true, because you believed in yourself and you followed this book to a T! Now is the time to put a little bit

more faith into you, this book and the process this next month.

We need you to dig a little deeper, push a littler hard and make healthier choices. This month, you will be hitting the weights with even more intensity, lifting heavier and taking shorter rests. This is going to be your “shred” phase, where all the pieces will come together at the end to create the lean, toned and beautiful body you have been working months to achieve.

Month 3

It was looking back at photos from a family trip to Disney World and realized that I lost control of my weight. I looked at some of the photos and I was with my mom posing with Mickey ears on and I looked so unhappy and big.

Despite being active in karate and recreational sports, a poor diet and several severe knee injuries caused me to put on about 25 pounds in a year and a half.

Before New Year’s Day 2013.

So I decided then that I needed to make a life lasting change. That is when I discovered this e-book.

I spent the next 90 days watching what I ate, making more of an effort to stay active, and training hard at the dojo. I was surprised and excited to see the huge changed I made in such a short time frame. I felt so impressed and happy about what I had accomplished. This book has helped change my life, now I live and breathe the tools it has taught me.

Why I Decided To Transform

Stacey, M 29

Chicago. IL

- 3 workouts per week- 4 sets of each exercise- 1- 2 moderate intensity cardio- 2 HIIT cardio sessions

- 3-4 workouts per week- 4 sets of each exercise- 1-2 moderate intensity cardio- 2 HIIT high intensity cardio

THE FIRST and SECOND WEEK: THE THIRD and FOURTH WEEK:

WE KNOW YOU ARE PUMPED TO GET STARTED ON THIS MONTH’S PLAN, SO LET’S GET GOING!


First circuit WEEK 1Weight Used

Set 1: 15 repsReps

completed

Set 2: 12 reps Reps

completed

Set 3: 12 reps Reps

completed

Set 4: 12 reps Reps

completedRest

A1 Squats 20lbs 15 reps 20 reps 15 reps 15 reps 30 sec

A2 Leg extension 10lbs 15 reps 15 reps 15 reps 15 reps 30 sec

A3 Bell Ringers 5lbs 15 reps 15 reps 15 reps 15 reps 30 sec

Second circuit Weight Used

Set 1: 15 repsReps

completed

Set 2: 12 reps Reps

completed

Set 3: 12 reps Reps

completed

Set 4: 12 reps Reps

completedRest

B1 Hamstring curls 20lbs 15 reps 15 reps 15 reps 15 reps 30 sec

B2 Dumbell lunges 10lbs 15 reps 15 reps 15 reps 15 reps 30 sec

B3 Hyper extentions 5lbs 15 reps 15 reps 15 reps 15 reps 30 sec

Third circuit Weight usedSet 1: 20 reps

Reps completed

Set 2: 20 repsReps

completed

Set 3: 20 repsReps

completed

Set 4: 20 repsReps

completedRest

C1 Ball Slams 30 sec

C2 Low abs None 30 sec

WEDNESDAY - Legs

EXAM

PLE

How To Use The Tracking Sheets



Set 1: 15 repsReps

completed

Set 2: 12 reps Reps

completed

Set 3: 12 reps Reps

completed

Set 4: 12 reps Reps

completedRest

A1 Dumbell Flat bench press

30 sec

A2 Push ups 30 sec

A3 DB Chest flys 30 sec


Set 1: 15 repsReps

completed

Set 2: 12 reps Reps

completed

Set 3: 12 reps Reps

completed

Set 4: 12 reps Reps

completedRest

B1 Shoulder press 30 sec

B2 Lateral arm raises 30 sec

B3 Front arm raises 30 sec

B4 Tricep extentions 30 sec


Reps completed

Set 2: 15 repsReps

completed

Set 3: 15 repsReps

completed

Set 4: 15 repsReps

completedRest

C1 Ball slams 30 sec


PRINT

THIS OUT

MONDAY - Chest, Shoulders, Triceps

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Adaption Phase Month 33 Day Split: Monday, Wednesday, Friday - Week 1



Set 1: 15 repsReps

completed

Set 2: 12 reps Reps

completed

Set 3: 12 reps Reps

completed

Set 4: 12 reps Reps

completedRest

A1 Squats 30 sec

A2 Leg extension 30 sec

A3 Bell Ringers 30 sec


Set 1: 15 repsReps

completed

Set 2: 12 reps Reps

completed

Set 3: 12 reps Reps

completed

Set 4: 12 reps Reps

completedRest

B1 Hamstring curls 30 sec

B2 Dumbell lunges 30 sec

B3 Hyper extentions 30 sec


Reps completed

Set 2: 20 repsReps

completed

Set 3: 20 repsReps

completed

Set 4: 20 repsReps

completedRest



PRINT

THIS OUT

WEDNESDAY - Legs

______________________________________________________________________________

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Week 1


PRINT

THIS OUT


Set 1: 15 repsReps

completed

Set 2: 12 reps Reps

completed

Set 3: 12 reps Reps

completed

Set 4: 12 reps Reps

completedRest

A1 Lat pull downs 30 sec

A2 Seated rows 30 sec

A3 Hyperextensions 30 sec


Set 1: 15 repsReps

completed

Set 2: 12 reps Reps

completed

Set 3: 12 reps Reps

completed

Set 4: 12 reps Reps

completedRest

B1 Single Arm Plank Rows

30 sec

B2 Dumbell bicep curls 30 sec

B3 Dumbell Skull Crsuhers

30 sec


Reps completed

Set 2: 20 repsReps

completed

Set 3: 20 repsReps

completed

Set 4: 20 repsReps

completedRest



PRINT

THIS OUT

FRIDAY - Back, Biceps

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Week 1



Set 1: 15 repsReps

completed

Set 2: 12 reps Reps

completed

Set 3: 12 reps Reps

completed

Set 4: 12 reps Reps

completedRest


30 sec

A2 Push ups 30 sec

A3 Chest Fly 30 sec


Set 1: 15 repsReps

completed

Set 2: 12 reps Reps

completed

Set 3: 12 reps Reps

completed

Set 4: 12 reps Reps

completedRest

B1 Shoulder press 30 sec

B2 Lateral arm raises 30 sec

B3 Front arm raises 30 sec

B4 Tricep extentions w elastics

30 sec


Reps completed

Set 2: 20 repsReps

completed

Set 3: 20 repsReps

completed

Set 4: 20 repsReps

completedRest



PRINT

THIS OUT


______________________________________________________________________________

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Week 2


PRINT

THIS OUT


Set 1: 15 repsReps

completed

Set 2: 12 reps Reps

completed

Set 3: 12 reps Reps

completed

Set 4: 12 reps Reps

completedRest

A1 Squats 30 sec

A2 Leg extension 30 sec

A3 Bell Ringers 30 sec


Set 1: 15 repsReps

completed

Set 2: 12 reps Reps

completed

Set 3: 12 reps Reps

completed

Set 4: 12 reps Reps

completedRest

B1 Hamstring curls 30 sec

B2 Dumbell lunges 30 sec

B3 Hyper extentions 30 sec


Reps completed

Set 2: 20 repsReps

completed

Set 3: 20 repsReps

completed

Set 4: 20 repsReps

completedRest



PRINT

THIS OUT

WEDNESDAY - Legs

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Week 2



Set 1: 15 repsReps

completed

Set 2: 12 reps Reps

completed

Set 3: 12 reps Reps

completed

Set 4: 12 reps Reps

completedRest

A1 Lat pull downs 30 sec

A2 Seated rows 30 sec

A3 Hyperextensions 30 sec


Set 1: 15 repsReps

completed

Set 2: 12 reps Reps

completed

Set 3: 12 reps Reps

completed

Set 4: 12 reps Reps

completedRest


30 sec

B2 Dumbell bicep curls 30 sec

B3 Skull Crishers 30 sec


Reps completed

Set 2: 20 repsReps

completed

Set 3: 20 repsReps

completed

Set 4: 20 repsReps

completedRest



PRINT

THIS OUT


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Week 2


PRINT

THIS OUT


Set 1: 15 repsReps

completed

Set 2: 12 reps Reps

completed

Set 3: 12 reps Reps

completed

Set 4: 12 reps Reps

completedRest


15s

A2 Push ups 15s

A3 Incline chest Fly 45-60s


Set 1: 15 repsReps

completed

Set 2: 12 reps Reps

completed

Set 3: 12 reps Reps

completed

Set 4: 12 reps Reps

completedRest

B1 Shoulder press 45-60s

B2 Lateral arm raises 45-60s

B3 Front arm raises 45-60s

B4 Tricep extentions with

elastics45-60s


Reps completed

Set 2: 20 repsReps

completed

Set 3: 20 repsReps

completed

Set 4: 20 repsReps

completedRest

C1 Ball Slams 45s

C2 Low Abs None 45s

PRINT

THIS OUT


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Week 3



Set 1: 20 repsReps

completed

Set 2: 15 reps Reps

completed

Set 3: 12 reps Reps

completed

Set 4: 12 reps Reps

completedRest

A1 Squats 45-60s

A2 Leg extension 45-60s

A3 Bell Ringers 45-60s


Set 1: 20 repsReps

completed

Set 2: 15 reps Reps

completed

Set 3: 12 reps Reps

completed

Set 4: 12 reps Reps

completedRest

B1 Hamstring curls 45-60s

B2 Dumbell lunges 45-60s

B3 Hyper extentions 45-60s


Reps completed

Set 2: 20 repsReps

completed

Set 3: 20 repsReps

completed

Set 4: 20 repsReps

completedRest

C1 Ball Slams

C2 Low abs None

PRINT

THIS OUT

WEDNESDAY - Legs

______________________________________________________________________________

______________________________________________________________________________

______________________________________________________________________________

______________________________________________________________________________

______________________________________________________________________________

______________________________________________________________________________

Week 3


PRINT

THIS OUT


Set 1: 20 repsReps

completed

Set 2: 15 reps Reps

completed

Set 3: 12 reps Reps

completed

Set 4: 12 reps Reps

completedRest

A1 Lat pull downs 45-60s

A2 Seated rows 45-60s

A3 Hyperextensions 45-60s


Set 1: 20 repsReps

completed

Set 2: 15 reps Reps

completed

Set 3: 12 reps Reps

completed

Set 4: 12 reps Reps

completedRest


45-60s

B2 Dumbell bicep curls 45-60s

B3 Skull dumbbell crushers

45-60s


Reps completed

Set 2: 20 repsReps

completed

Set 3: 20 repsReps

completed

Set 4: 20 repsReps

completedRest

C1 Ball Slams

C2 Low Abs None

PRINT

THIS OUT


______________________________________________________________________________

______________________________________________________________________________

______________________________________________________________________________

______________________________________________________________________________

______________________________________________________________________________

______________________________________________________________________________

Week 3



Set 1: 15 repsReps

completed

Set 2: 12 reps Reps

completed

Set 3: 12 reps Reps

completed

Set 4: 12 reps Reps

completedRest


45-60s

A2 Push ups 45-60s

A3 Incine Chest Flys 45-60s


Set 1: 15 repsReps

completed

Set 2: 12 reps Reps

completed

Set 3: 12 reps Reps

completed

Set 4: 12 reps Reps

completedRest

B1 Shoulder press 45-60s

B2 Lateral arm raises 45-60s

B3 Front arm raises 45-60s

B4 Tricep extentions 45-60s


Reps completed

Set 2: 20 repsReps

completed

Set 3: 20 repsReps

completed

Set 4: 20 repsReps

completedRest

C1 Ball Slams

C2 Low Abs None

PRINT

THIS OUT


______________________________________________________________________________

______________________________________________________________________________

______________________________________________________________________________

______________________________________________________________________________

______________________________________________________________________________

______________________________________________________________________________

Week 4


PRINT

THIS OUT


Set 1: 20 repsReps

completed

Set 2: 15 reps Reps

completed

Set 3: 12 reps Reps

completed

Set 4: 12 reps Reps

completedRest

A1 Squats 45-60s

A2 Leg extension 45-60s

A3 Bell Ringers 45-60s


Set 1: 20 repsReps

completed

Set 2: 15 reps Reps

completed

Set 3: 12 reps Reps

completed

Set 4: 12 reps Reps

completedRest

B1 Hamstring curls

B2 Dumbell lunges

B3 Hyper extentions


Reps completed

Set 2: 20 repsReps

completed

Set 3: 20 repsReps

completed

Set 4: 20 repsReps

completedRest

C1 Ball Slams

C2 Low abs None

PRINT

THIS OUT

WEDNESDAY - Legs

______________________________________________________________________________

______________________________________________________________________________

______________________________________________________________________________

______________________________________________________________________________

______________________________________________________________________________

______________________________________________________________________________

Week 4



Set 1: 20 repsReps

completed

Set 2: 15 reps Reps

completed

Set 3: 12 reps Reps

completed

Set 4: 12 reps Reps

completedRest

A1 Lat pull downs 45-60s

A2 Seated rows 45-60s

A3 Hyperextensions 45-60s


Set 1: 20 repsReps

completed

Set 2: 15 reps Reps

completed

Set 3: 12 reps Reps

completed

Set 4: 12 reps Reps

completedRest


45-60s

B2 Dumbell bicep curls 45-60s

B3 Dumbell Skull Crushers

45-60s


Reps completed

Set 2: 20 repsReps

completed

Set 3: 20 repsReps

completed

Set 4: 20 repsReps

completedRest

C1 Ball Slams

C2 Low Abs None

PRINT

THIS OUT


______________________________________________________________________________

______________________________________________________________________________

______________________________________________________________________________

______________________________________________________________________________

______________________________________________________________________________

______________________________________________________________________________

Week 4


PRINT

THIS OUT

Dumbell Flat Bench Press

Push Ups

DB Chest Flys

Shoulder Press

MOVE Step 1 Step 2 Step 3

beg beg

inter/adv inter/adv

Exercise Move Glossary


Lateral Arm Raises

Front Arm Raises

Flat bench DB Chest Flys

Ball Slams



Low abs

Squats

Leg extension

Bell Ringers


beginners intermed adv


Hamstring curls

Dumbell lunges

Hyper extentions

Lat pull downs


beginners intermed adv


Seated rows

Hyperextensions

Single arm plank row

Dumbell bicep curls


Beginners Beginners

Advanced Advanced


Dumbell Skull Crushers


50%OFF

QUICK SHREDVISIT WWW.RHINOCLUBNUTRITION.COM AND

ENTER CODE RH-t5e2bs75 AT CHECKOUT.*Cannot be combined with other offers, does not apply to shipping.


WHILE SUPPLIES LAST

All About the AbsBy Rigo Castillo

WE’VE ALL SEEN THE ADS IN MAGAZINES AND ON THE INTERNET: “GET RIPPED ABS, AND BURN BELLY FAT FAST!”

Unfortunately, it is a myth that you can burn fat in one area. The only way to burn belly fat is to burn body fat over all. However, there are some things

that have helped me get abs faster, and they are things that both male and females can do!

You’ve heard the phrase “abs are made in the kitchen” right? Well, that is 100 perrcent true! So the first step to abs is to be conscious of what you eat, and more importantly how much you eat. Some basic rules to follow with your diet are to keep your macronutrient (macro for short) ratios to 50% protein, 35% carbs and 15% fats. With these ratios you will build muscle faster, and at the same time burn fat, which is what everyone wants is looking for.

The sources of protein that I normally resort to come from chicken breast, tilapia, salmon, and lean ground turkey (usually 93% lean or leaner). Protein is typically the easiest macro to control and monitor, while carbs can be the hardest macronutrient to restrict. Every mouth watering, delicious pastry or sugar-based food is made up of almost entirely of carbs. Although these foods taste amazing at the time, they will only hold you back from attaining washboard abs. I normally include lower glycemic carbs, such as brown or black rice, sweet potatoes, quinoa and oatmeal in my diet. Lower glycemic carbs give me more sustained energy levels throughout the day, due to their slower absorption rate and lowered insulin response.

A big mistake a lot of people make when attempting to lose weight is cutting their entire intake of fat.

Do not be scared to eat fats, as long as they are healthy fats (polyunsaturated and monounsaturated fats) like, salmon, avocados, almonds, and olive oil. These fats will not only help lower LDL (bad cholesterol), and raise HDL


(good cholesterol), but it will also help you burn stubborn fat! Yes fat will help burn fat!

I don’t take many supplements but I do always carry digestive enzymes with me! These enzymes are not considered to be a weight loss product, but they do help break down your food for better utilization of the nutrients and can help reduce bloating.

The healthy eating and portion control will help you get rid of the unwanted fat, but you still need to build the abdominal muscle through strength training. There are five parts to the abdominals that need to be targeted for a tight midsection; lower abs, middle abs, oblique’s, serratus and upper abs. My favorite abs workout is leg lifts, which can be done in various ways; lying flat on the ground (beginner level), on the dip machine (intermediate level), and hanging leg lifts (advanced level). Leg lifts will develop the lower abdominal muscles and help give you that sexy v-shaped cut.

To target the rectus abdominals (or middle abs), I like to use a stability ball for crunches. With these crunches I like to slow the tempo down and really focus on contracting my middle abdomen.

The Cable Woodchop is a killer resistance exercise that will target your obliques—just be sure to keep your core tight at all times.

The serratus is a trickier area to target, but it can successfully be hit with one-arm cable crunches.

Last but certainly not least, upper abs. This area is really easy to target and the best way I have found to do so is with traditional crunches. Here is one of my abs routines that I encourage everyone to try! A little trick that I have found to really help better shape my abs is exhaling out at the contraction of every rep.

LEG LIFTS: 4 sets of 30-40 reps (unweighted)STABILITY BALL CRUNCHES: 3-4 sets of 20-25 repsCABLE WOODCHOP: 3-4 sets of 8-10 controlled reps followed by and ending set of 25KNEELING ONE-ARM CABLE CRUNCHES: 3 sets of 25 reps for each sideCRUNCHES: 4 sets of 20 slow and controlled reps

I realize that all of this can be overwhelming or mind boggling, but don’t let it intimidate you. Take it one step at a time, train hard, eat smart and you’ll soon be on your way to chiselled abs!


In this final month you will be learning the final missing piece to your nutrition education, i.e. the role of carbohydrates.

Wait a minute…. Shouldn’t I skip carbs if I’m on a diet?

Just like we said in the beginning, it is time to throw away all your diet hang-ups! Everything you have learned so far goes against every fad diet out there, but it will be the key to lifelong health and fitness success.

By now your old habits and hang-ups should be long gone and they are being taken over by the

Secret 3: Nutrition

new healthy ones from this e-book. You should celebrate this (but not too hard).

This month will still require hard work and dedication. To continue seeing results you will still need to focus and make sure your nutrition is spot on. After this month you will be equipped with all you need to lead a healthy and fit lifestyle forever.

In the future, whenever you fall off track or need extra help, motivation or reassurance, refer back to this plan, it has your back! All the information here is concrete and based on science, so it won’t be going anywhere like fad diets. This will be all you need to be healthy.

CARBS ESSENTIAL FOR CONTINUED FAT LOSSIn the past you may have gone on a low-calorie or a low-carb diet to get off that extra 5-15lbs. But overtime it is exhausting, not maintainable and your body doesn’t seem to respond as well. What gives?

Well what’s happening is, when you restrict your calories and carbs too much your metabolism slows down! This is the complete opposite of what you have been trying to do these past 2 months. When your metabolism slows down, it becomes nearly impossible to see any weight loss change, especially from body fat.

This guide is here to help you learn the tools necessary to lose weight effectively and safely, which is why we are not going to tell you that you need to reduce your calories, stop eating carbs and do tons of cardio. In fact, we are going to tell you the opposite.

Carbohydrates are the main energy source our bodies use for all physical activity. Carbs come in the

You have become an expert with data recording now! Awesome job.


form of simple sugars and complex carbohydrates, which both break down into glucose. Carbohydrates are an essential part of our daily diet, as they are the first line of energy that our bodies use. Carbs breakdown into glucose which is used up quickly by our bodies in activities from walking to running, but they’re also the energy for our brain. Glucose is the only fuel source our brains can use up easily.

The human body is an amazing adaptive machine that always strives for homeostasis. Whatever condition the body is put in, it will strive to survive within that new norm. To be successful at weight loss and improve your fitness levels, you need to understand how to work with your body as much as possible, and understand that your body will automatically take measures to preserve itself in response to calorie intake or outtake.

Learning the importance of fat, protein and carbs is key to learning the tools necessary to continue to progress your body long after you are done with this book. So the final chapter is on the importance of carbs and why you should never cut them from your diet. Carbohydrates are not classed as essential nutrients for humans—we could get all our energy from fats and proteins if we had to. However, our brain requires carbohydrates, specifically glucose.

Neurons cannot burn fat. Carbohydrates have been and will continue to be an essential part of any human dietary requirement for hundreds of years, unless a fundamental mutation occurs. Carbohydrates, or saccharides, are the most abundant energy source.

WHAT ARE CARBS MADE OF?Carbohydrates have several roles in living organisms, including energy transportation, as well as being structural components of plants and arthropods. Carbohydrate roles are abundantly involved in fertilization, immune systems, the development of disease, blood clotting and general physical development.

Carbs are primarily made of carbon, oxygen and hydrogen molecules, with little to no nitrogen. These component molecules combine in different ways to form various saccharides, the basic unit of all carbs. You may encounter the words “saccharide” and “sugar” being used interchangeably. Monosaccharides are single-unit sugars and the simplest carbohydrate form. They can link up to form two-unit sugars, also known as disaccharides. Oligosaccharides contain three to 12 sugar units, while polysaccharides can be hundreds of sugar units long.


HOW MUCH CARBS DO YOU NEED?If your goal is to get fitter, leaner and healthier you need to consume roughly 40-50% of your calories from carbs. This will also improve your results in the gym or your favorite physical activity. For example, a 200-lbs man would aim for 120-177 g of carbs daily and a 160-lbs female would strive for 100-142g per day. For some, reaching the upper end of this daily carb intake might seem like a lot, but is key if you are exercising a lot and want to perform better. If you are finding it hard to meet the daily carb needs then start by aiming for the lower end of the recommended amount and gradual increase your intake over time.

Not all carbohydrates are used as fuel (energy). A lot of dietary fiber is made of polysaccharides that our bodies do not digest.

Good Carb Pyramid

Leafy and colorful vegetables

Fresh Fruits, berries, nuts, seeds

Sweet potatoes,yams, pumpkin

Whole grains,potatoes

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The more I aligned my nutrition with heavy weight training the leaner I got. Finally, with hard work and dedication, I was able to transform my flat butt into being a nice round firm one. Thanks to this training program, it taught me all I needed to know to truly change my physique for good.

Emily RHouston Tx

TESTIMONIAL

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Most health authorities around the world say that humans should obtain 40 to 65% of their energy needs from carbohydrates, and only 10% from simple carbohydrates (glucose and simple sugars).

WHERE CAN YOU GET THE BEST FORMS OF CARBS?Dramatically fluctuating insulin and blood glucose levels can have a long-term effect on your

eventual risk of developing obesity, diabetes type 2, heart disease, and other conditions. However, for good health we do require carbohydrates. Carbohydrates that come from natural unprocessed foods, such as fruit, vegetables, legumes, whole grains, and some cereals also contain essential vitamins, minerals, fiber and key phytonutrients.


WHAT TYPE OF SUPPLEMENT IS METABO GARCINIA AND WHAT ARE ITS BENEFITS?

Supreme Garcinia is a powerful Garcinia Cambogia supplement that helps support healthy body composition. It is a small fruit that naturally has Hydroxycitric Acid in it, which is where the fat burning benefits come from.

HOW CAN METABO GARCINIA HELP YOU ACHIEVE YOUR FITNESS GOALS?

When you take 1-2 capsules of Supreme Garcinia prior to each meal, the Hydroxycitric Acid will help support weight loss and healthy body composition. It is perfect for right before “cheat meals!” One of the unique qualities of Supreme Garcinia in comparison to other similar products, is that when you include Pure Cleanse – it creates a great stack to pair together to turbo charge your fat burning and fat oxidation (release) throughout the day, in conjunction with a consistent workout regimen.

SUPREME GARCINIA


10 Tips for eating out1. Eat a small meal one hour before you eat in

a restaurant. This will help prevent overeating and will help you choose the best options. If you go to a restaurant when you are starving, you may not make the healthiest choices. For example, drink a serving size of whey protein and some fruit before dining out.

2. Order a salad. Start with a salad with greens and tomatoes and skip the dressing. You can add some vinegar and small portion of olive oil. Some fat-free dressings are loaded with sodium, sugar etc.

3. Drink water. Drink a glass of water before you order your meal. Sometimes we are really thirsty when we think we’re hungry!

4. Order a lean protein. Order chicken, lean meats, fish without dressings— just plain. Select lean cuts that are grilled, steamed or baked, and skip heavy, creamy sauces. These just add unnecessary calories!

5. Check the portions. You can share or just box up half of the meal. Some restaurants serve big portions. A good rule to follow is that the

lean protein of choice should be about the same size and thickness as the palm of your hand.

6. Lean protein and salad. Order the lean protein and salad and try to skip the starches. Don’t eat the bread, the croutons, potatoes or white rice. Consume heavier carbs in your pre- and post-workout meals— not in your dinner.

7. Eat slowly. The more you chew on your food, the easier it will be for your body to digest it. This way, you will feel fuller and more satisfied with less food.

8. Fruit for dessert. Finish your meal with berries! Strawberries, raspberries, blueberries can be a good and delicious dessert and will add some healthy carbs to your meal.

9. Coffee. Order a coffee if you feel that you need a sugar treat and add some stevia. Coffee helps aid digestion after your meal.

10. Enjoy your meal. Relax and enjoy your meal without guilty thoughts. Eating in a restaurant can be healthy and delicious— you just make sure you make smart choices.

EAT A SMALL MEAL ONE HOUR BEFORE YOU EAT IN A RESTAURANT. THIS WILL

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MONTH 3: MUSCLE BUILDING PHASE***Eat 6-7 ounces of protein at each meal***

Take each morning- Supreme Garcinia- Pure Cleanse- 500 ml waterDon’t forget to use your skin care products each morning and night

Weeks 1 & 3MEAL 1: PALEO CAULIFLOWER HASHPrep Time: 8 minutesCook Time: 12 minutesYield: 2 servings

Ingredients � 2 tbsp olive oil � 3/4 lbs (350 g) cauliflower, chopped into small

pieces � 1 medium onion, diced � 1/4 tsp smoked paprika � 1/4 tsp salt � 1/8 tsp black pepper � 3 tbsp water � 1 large clove garlic, minced � 2 tsp lemon juice � 2 tsp minced fresh parsley leaves (for garnish) � 1 cup black beans (canned, low salt) � Fried eggs, for serving (optional)

Month 3 Nutrition planMethod

� Heat the oil in a large skillet over medium-high heat; add the cauliflower and onion in an even layer and let it cook without stirring until it takes on a little color on the bottom, about 2 to 3 minutes.

� Give it a stir, then add the smoked paprika, salt, black pepper, black beans and water. Cover the skillet and cook until the cauliflower is fork-tender but not mushy, and has taken on a golden color, about 3 to 5 minutes.

� Turn the heat down to low, add the garlic, and cook 2 minutes, stirring constantly.

� Stir in the lemon juice and cook until evaporated, about 30 seconds.

� Serve with the parsley sprinkled on top, and add a fried egg if you like.

MEAL 2: MIXED BERRY SMOOTHIEIngredients

� 1 cup unsweetened almond milk � 1 cup frozen mixed berries � 1 tbsp almond butter � 2 large handfuls spinach � 1 scoop of Rhino Rx Pro- protein powder


Method� Mix all items together in your blender and

enjoy.

MEAL 3: ZUCCHINI NOODLE WITH MOCK ALFREDO SAUCE AND GRILLED STEAKIngredients

� 6-7 oz grilled steak � 3 zucchini spiraled or peeled with a peeler into

strips � 4 mushrooms roughly chopped � ¼ red onion sliced � 3 cloves garlic roughly chopped � 1 tbsp coconut oil Topping: Cashew Mock

Alfredo Sauce � 1 cup raw cashews � 1 cup unsweetened almond milk � 4 garlic cloves � 6 tbsp fresh lemon juice � 3 tsp kosher salt � 2 tbsp nutritional yeast � Freshly ground black pepper, to taste � 1 tsp mustard

Method � In a blender grind up cashews until fine. Add in

the rest of the ingredient list and process until smooth.

� Set aside. In a pan, add in coconut oil and onions and sauté For 3-5 minutes.

� Add in mushrooms until cooked and then add in zucchini noodles for no more than 5 minutes.

� Transfer to a bowl and top with mock alfredo sauce and cashews.

MEAL 4: MASON JAR BREAKFASTIngredients

� 2 tbsp ground chia � 1 tbsp ground flax � 1-2 tbsp unsweetened shredded coconut � Mixed nuts (I like walnuts, pecans and pumpkin

seeds) � ½ apple chopped � ¼ tsp cinnamon � Pinch grated nutmeg and clove � 1 packet stevia � Pinch sea salt � Rhino Rx90 Protein powder

Method � Combine all ingredients together in a small mason jar and take it with you on the run.

� And when you’re ready at your desk, simply fill it with hot water

MEAL 5: JACKED-UP CAESAR SALADIngredients

� 6-7 oz of Grilled chicken � 1 head of Tuscan kale (also known as black

kale) � Juice from half a lemon � 3 tbsp olive oil + extra for kale massage +

drizzling for croutons � 3 tbsp tahini sauce � 1 tbsp hemp hearts � 1 tbsp nutritional yeast � 1 tsp honey


� 1 tsp stone ground mustard � 2 garlic cloves minced � 1 avocado cubed � 4 slices of Ezekiel bread cubed � 1⁄8 sea salt � Cracked pepper � Optional toppings: sundried tomatoes

Method � Preheat oven to 300. Take slices of Ezekiel

bread and stack. � Chop into cubes, drizzle with olive oil and

sprinkle with salt and place into oven to toast. � Remove from oven and pour into a separate

bowl. Set aside. � Begin by massaging kale with olive oil and sea

salt to tenderize. � Add in avocado and massage into kale until

combined and there are no chunks left over. Set aside.

� In a small bowl whisk together olive oil, lemon juice, mustard, garlic, tahini, honey, sea salt and cracked pepper.

� The mixture might be too thick, so simply add a little water for desired consistency.

� Add this dressing to kale mixture and top with nutritional yeast, hemp hearts and croutons.

Weeks 2 & 4Take each morning- Supreme Garcinia- Pure Cleanse- 500 ml waterDon’t forget to use your skin care products each morning and night

MEAL 1: ZUCCHINI PANCAKESIngredients

� 2 medium zucchini (about 350-400g) � 2 green onions thinly sliced (12g) � ¼ cup almond flour � ¼ cup nutritional yeast (optional but gives a

cheesy taste to it!) � 2 full eggs and 1 cup egg whites � Salt and pepper to taste (make sure its fresh

ground black pepper) � Optional: 1 teaspoon lemon juice � Ghee for frying

Method � Grate zucchini with a medium sized grater so

you get decent shreds of zucchini. Add salt and place shredded zucchini in a clean dishtowel and squeeze to get as much liquid out of it as possible.

� Once squeezed place back in bowl and add beaten eggs, thinly sliced green onions, almond flour, nutritional yeast, and fresh ground black pepper and mix thoroughly.

� Add lemon if you wish. � Heat 2 tbsp of ghee and place spoonful of

mixture in oil and fry on either side until golden brown (2-3mins per side).


� Place on platter lined with paper towels to soak up any grease that sticks to the fritter and serve.

MEAL 2: CHOCOLATE PEPPERMINT SMOOTHIEIngredients

� 1 scoop of chocolate protein powder � 1 tbsp cocoa Powder � 2 tbsp non-fat Greek yogurt � ¼ tsp pure peppermint extract � 8 oz of water � 2 to 3 Ice Cubes � 1 tbsp of sugar-free dark chocolate chips

Method � Combine all ingredients in a blender and blend

until smooth. � Pour into a glass, sprinkle cocoa powder and

garnish with a sprig of fresh mint.

MEAL 3: WILD RICE SEAWEED SALADIngredients

� 4 6-7 oz chicken breasts cooked and cubed � 1 cup cooked wild rice � 1 apple cubed � 1 cup chopped pecans � 4 cloves garlic chopped � 1/2 cup shitaki mushrooms chopped � 1/2 red onion diced � ½ cup chopped nori seaweed � ½ cup roughly chopped parsley � 1 tbsp organic butter � Salt & cracked pepper � Grated zest from one organic lemon

(remember to wash the skin) � Juice from half lemon � Finely chopped 2 inch piece of ginger

� 2 tbsp agave nectar � 1/2 tsp cayenne pepper � 1/4 cup brown rice vinegar � ¼ cup tamari sauce � 2 tbsp toasted sesame oil (make sure to

refrigerate after opening) � 2 tbsp organic olive oil

Method � Begin by making the dressing and combine all

ingredients in second paragraph of items and mix thoroughly with a fork or with a mini food processor. Set aside.

� Now if you are opting to go vegetarian begin by browning tofu in a very large skillet on all sides and set aside. Otherwise, place butter into the skillet on medium to high heat and add in diced red onion, garlic and juice from half a lemon.

� Add in salt and cracked pepper and cook for five minutes and add in pecans, shitake mushrooms, apples and nori seaweed.

� Add in cooked wild rice into skillet and toss everything together until well combined.

� Toss in the dressing, plate and add fresh

chopped parsley individually to each plate and never in the middle of cooking.

� Serves 4.

MEAL 4: QUINOA PUFF CEREALIngredients

� cup quinoa puff cereal � 2-3 tbsp almond butter � 2 tbsp cacao nibs � 2 tbsp hemp hearts � 1 tbsp chia seeds


� tsp cinnamon � tsp stevia (or more depending on your taste) � One scoop protein powder � Couple pinches sea salt � Topping: sliced strawberries � Milk: Unsweetened almond milk � Mix all ingredients together (except for the

topping) and add in more almond butter If needed to make it crumbly. Slice strawberries on top and add in unsweetened almond milk.

MEAL 5: CHICKEN CACCIATORI. � 2 chicken thighs (with skin) � 1 cup brown rice flour � 3 garlic cloves, whole � 2 green chili chopped � 2 tomatoes diced � .cup kalamata olives sliced � .cup white wine � 2 tbsp honey � 2 tbsp ghee

Method � Dust chicken thighs with brown rice flour and

set aside. � Add ghee to a pan and turn heat to medium

high. Add in garlic cloves and chili to pan and sauté for 2-3 minutes.

� Add in chicken thighs and brown on all sides. � Add in olives, white wine and reduce heat to

medium. Add in tomatoes and honey and turn heat down to medium low.

� Simmer for an additional 10 minutes. Serve on top of salad, sautéed kale or rapini.

Bonus Recipes:CRÈME BRULEE SMOOTHIEIngredients

� 1 scoop of Vanilla Protein Powder � 1 tbsp of Sugar Free Caramel Syrup � 2 tbsp Non Fat Greek Yogurt � 1 tbsp of Sugar Free Caramel Candy Chopped � 8 oz water � 2 to 3 Ice Cubes

Method � Combine all ingredients in a blender and blend

until smooth. Pour into a glass, sprinkle with crushed, sugar-free caramel candy.

EGG-CRUST BREAKFAST PIZZA WITH PEPPERONI, OLIVES, MOZZARELLA, AND TOMATOESEquipmentYou’ll need an 8-inch nonstick omelet pan.

Ingredients � 1-2 tsp olive oil (depending on your pan) � 2 eggs, beaten well � 4-5 small grape tomatoes, thinly sliced � 6 slices turkey pepperoni, cut in half to make half-moon pieces

� 6 - 8 black olives, thinly sliced � 1 oz low-fat mozzarella, cut into small cubes � Spike Seasoning, to taste (about 1/2 tsp) � Dried oregano, to taste (about 1/4 tsp)

Method � Preheat broiler in oven or small toaster oven. Break eggs into a small bowl and beat well. Slice tomatoes and olives, cut pepperoni in half, and cut mozzarella into small cubes.

� Add olive oil to the omelet pan and heat over medium heat until the pan is starting to get hot, about 1 minute. Add the eggs, season with Spike Seasoning and oregano, and cook until eggs are starting to set on the bottom, about 2 minutes.

� Sprinkle on half each of the tomatoes, pepperoni, olives, and mozzarella, followed by a second layer with half of each. (Be sure there is plenty of cheese on the top layer.) Cover the

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pan and cook until the eggs are mostly set and cheese is starting to melt, about 3-4 minutes.

� Put pan under the broil and cook until the cheese is nicely melted and the top is starting to brown, about 2-3 minutes with oven broiler or 4-5 minutes in a small toaster oven broiler. Serve hot.

Ingredients � Yields: four very large crepes or two servings � 1/4 cup coconut flour � 2 tbsp ground flaxseed � 2 eggs � 3 egg whites � 1/4 cup unsweetened almond milk � 1/2 tsp baking soda

DIRECTIONS � Heat a large nonstick skillet over medium-high

heat. You can coat your pan with cooking spray if it needs it.

� Combine all ingredients in a food processor or blender and blend them until thoroughly combined. Alternatively, you can combine the ingredients in a large bowl and use your immersion blender to blend them.

� Pour the batter into a hot skillet and swirl it around to create a large, thin circle.

� Let the crepe cook until bubbles in the batter begin to pop, gently easing up the sides every few moments, about three minutes or less. The crepe is pretty delicate at this point, but you will get the hang of it!

� Flip the crepe (it should be slightly golden) and cook the other side until it’s firm when touched, another two minutes or so.

� Fill and enjoy!

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Grocery ListTRY TO GET AS MUCH OF THESE IN YOUR DIET EACH DAY!

It is important to understand the calorie expense each food group has before you consume it. This plan will have you eating more than 1,200 calories a day, which is key to transforming your life and to improve your health.

MAKE THIS INTO A CHECK LIST PER CATEGORYHere is your list of foods that you should include all the time. Try to get as much of these in your diet each day! It is important to understand the calorie expense each food group has before you consume it. This plan will have you eating more than 1,200 calories a day, which is key to transforming your life and to improve your health.

Off-plan items and treats such as frozen yogurt, chocolate, Ezekiel bread, Poptarts, Rice Krispy Squares are fine on occasion as long as you follow the formula.

It is best to obtain your macros from cleaner sources, but the purpose of flexible dieting is to stay in control at all times and never feel deprived from any food group.


Protein Sources: 9 Chicken breast 9 Lean Turkey Bacon 9 0% plain Greek Yogurt 9 Full Eggs (contains fat too) 9 Lean Turkey Sausage 9 0% Cottage Cheese 9 Egg whites 9 Filet Mignon, Top Sirloin (leaner cuts)

9 Protein powder 9 Bison 9 Extra Lean ground turkey, beef, chicken

9 PB2 (powdered peanut butter, low fat)

Also carb source ON OCCASION: 9 Allegro Cheese (very high in protein & great as a snack with some veg + special K cracker chips!)

9 Low-fat Goats cheese, Feta, Tex-mex OR Parmesan ***Make sure to count fats from meat sources into daily fat count***

Complex Carbohydrates: 9 Sweet potatoes, yams 9 White potatoes (better post-workout)

9 Butternut Squash 9 Chick peas, Hummus (find low-fat if possible)

9 Pumpkin puree 9 Special K Cracker Chips (use these to make nachos)

9 Oatmeal 9 Basmati Rice 9 Quinoa 9 Quaker Rice Cakes 9 Gluten-free Rice Krispies or ANY cereal that is lower fat (sugar kinds better post-

workout)***On occasion - whole grain wraps to make flatbreads, pizza, quesadilla or wraps.

9 Ezekiel wraps, bread, or P28 products

Fruits (also carbs) 9 Blueberries 9 Grapefruit **Best for fat-loss** I like to add cinnamon/stevia

9 Blackberries 9 Bananas /Pineapple (best consumed pre/post workout)

9 Strawberries 9 Pears, Apples 9 Raspberries 9 Lemons, limes 9 Cherries 9 Mango 9 Kiwi, grapes 9 Papaya

Veggies (Fibrous Carbs) **Aim to get 5-7 cups of greens in daily**

9 Spinach 9 Kale 9 Sprouts 9 Mixed greens 9 Swiss Chard 9 Yellow peppers 9 Broccoli 9 Bok Choy 9 Mushrooms 9 Green Beans 9 Asparagus 9 Salsa 9 Zucchini 9 Peppers 9 Carrots, Cauliflower (starchier) 9 Aragula 9 Cucumbers 9 Tomato, light tomato sauce KETCHUP IS FINE TOO!

Healthy Fats: 9 Avocado 9 Egg yolk 9 Flax oil 9 Raw unsalted mixed nuts 9 Macadamia Nut oil 9 Coconut oil + grapeseed oil (best oils to cook with)

9 Extra Virgin Olive oil 9 Almond flour (ground almonds) 9 Hemp hearts, 9 Chia seeds, Flax seeds

Seasoning/Other: 9 Club House spices 9 Mrs. Dash seasoning *My faves are roasted garlic/red pepper, parmesan & mango chipotle

9 Dijon Mustard 9 Waldon Farm’s Products (sugar-free, gluten-free)

9 Franks Red Hot *The BBQ sauce, Honey Mustard, Italian dressing are the best products

9 Cinnamon, Nutmeg 9 Raw Cocoa Powder 9 Paprika, Ginger, Chili Powder 9 Pink Himalayan sea salt 9 Minced garlic 9 ED Smith sugar-free pancake syrup (carb source!)

9 White / Balsamic Vinegar 9 Unsweetened Vanilla Almond Milk

9 Apple Cider Vinegar 9 Tea, Coffee are okay in moderation

9 Oregano, dill, basil *Use Splenda or Stevia OR a little low-fat sugar-free creamer

9 Random things like frozen yogurt, chocolate, ezekiel bread, poptarts, rice krispy squares, or anything

Try to get as much of these in your diet each day! Some simple things to follow, it is important to understand the calorie expense each food group has before you consume it. So here it is; This plan will have you eating more than 1,200 calories a day, which is key to transforming your life and to improve your health.

Here is your list of foods that you should include all the time. (printable for grocery shop)

SUPPLEMENTS: MONTH 3; 3 FORMULAS


WHILE SUPPLIES LAST

Breakfast TACO. In a pan spritzed with cooking spray over medium-high heat, scramble 3 egg whites, a small handful of spinach leaves, and 1 tbsp. drained and rinsed black beans. Season with salt and pepper. Wrap mixture in an 8-inch whole-wheat tortilla and top with 1 tbsp. salsa.

OATMEAL IN AN INSTANT. Skip pre-made packets in favor of this homemade version. Combine ½ cup rolled oats, 1 cup milk or water, and a pinch of salt, and microwave for 3 minutes. Stir in toppings of choice, like 1 tsp. maple syrup, 2 tbsp. sliced almonds, or ¼ cup dried fruit.Vegan Breakfast Scramble. In a frying pan over medium-high heat, combine ½ cup tofu (crumbled), a handful of spinach, ¼ cup chopped red peppers, 1/8 cup chopped onion, 1/8 cup chopped vegetarian bacon, and a few dashes of paprika. Sauté until veggies are cooked and tofu is heated through. Season with salt and pepper to taste. Add eggs in if you want.

Lunch:TACO SALAD: For the dressing, combine 2 tbsp. salsa, 1 tbsp. low-fat Greek yogurt, 1 tsp. olive oil, and 1 tsp. chili powder. Serve dressing over a salad with: 2 cups baby spinach, ½ thinly sliced celery stalk, 1 chopped scallion, 1 tbsp. chopped black olives, 2 tbsp. corn, and ¼ cup drained and rinsed black beans. Optional: Add ½ lightly toasted tortilla cut into strips to each salad.

OPEN-FACED WHITE BEAN SANDWICH:Mash ¼ can rinsed and drained white beans with 1 tsp. olive oil and a pinch of salt and pepper. Toast 1 slice of whole-grain bread and spread with the bean mixture. Top with 1 slice red onion, 5 cucumber slices, and ¼ avocado (sliced).

SOUPER SPICY SOUP.In a medium saucepan, combine ¾ cup vegetable broth, a pinch of crushed red pepper flakes, and ½ tbsp. olive oil. When it reaches a boil, stir in 1/8 cup uncooked couscous, ¼ cup broccoli, and ¼ cup cauliflower (both chopped into small florets). Cook until tender.

Optional: Serve topped with 1 oil-packed sun-dried tomato (chopped) and 1 scallion (thinly sliced).

Bonus easy to make Recipes:


Dinner:SPICY SHRIMP STIR-FRY. Heat 1 tbsp. canola oil in a pan over medium-high heat. Add 1/8 tsp. crushed red pepper and ¼ onion (sliced) and cook for 4 minutes. Add ½ a red bell pepper (sliced), ½ cup zucchini and squash (thinly sliced), and ¼ cup corn kernels and cook for 5 minutes. Add ¼ lb. shelled and de-veined shrimp and cook an additional 3 minutes, or until shrimp are pink in color and opaque.

TURKEY FRITTATA:Preheat the oven to 425 degrees. In a small ovenproof pan, heat ½ tbsp. olive oil over high heat. Add ¼ lb. ground turkey, ½ tsp. curry powder, and 1/8 cup grated onion and cook until the turkey is no longer pink, about 3 to 4 minutes. Meanwhile, beat together 2 eggs, 1/8 cup milk, and a pinch of salt and pepper. Add the egg mixture to the pan, lower the heat to medium-high, and cook 2 minutes or until eggs begin to set. Transfer to the oven and cook until the eggs set, about 5 minutes.

SOUTHERN BREAKFAST (FOR DINNER):Recreate this southern favorite in half the time. Combine ½ tbsp. lemon juice, a dash of Tabasco sauce, and ¼ lb. peeled and deveined shrimp. Heat ½ tbsp. olive oil in a pan over medium heat and add 1/8 cup chopped onion, 1 tbsp. green bell pepper

(diced), and 1 clove garlic (minced). Cook 5 minutes and then add shrimp mixture, 1 scallion (chopped), and 1/8 cup low-sodium chicken broth and cook an additional 3 to 5 minutes, butter and a pinch of salt (less than 5 minutes in the microwave). Serve with shrimp.

ANYTIME STIR FRY:Always have precooked meats on hand: Chicken, steak etc (make a big batch on Sunday)Have a few cans of black beans, chick peas and/ or lentils handy.Cut up and wash a zucchini and 2-3 cups worth of green beans or asparagus. Place into a wok put a bit of butter and water in to cook veggies (4-5 mins) then place the pre cooked chicken and beans into the wok with the veggies. Let heat up for another minute or so then serve. Add sea salt and pepper to taste.

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Extra Materials for your successDO eat fish. (But watch out for fish on the NRDC’s high mercury list like tuna and swordfish.)

DO eat lots of fiber, fresh whole foods, and unprocessed meals you make yourself.

DO eat lots of healthy fats found in olive oil, ghee, coconut oil, sunflower oil, flax oil, walnut oil, and avocados.

Do NOT eat processed health bars if possible. They often have 15 grams (or more) of sugar. If you need them for an emergency snack, the healthiest options are Go Raw pumpkin bars and Kind’s “Nuts and Spices” variety, because they are very low in sugar.

DO: Drink enough pure water to cause you to urinate often. If more than one hour has gone by without urinating, you are not drinking enough water.

Do NOT carb load on gluten-free breads, cereals and crackers. It is okay to eat them in moderation, but do not replace your refined carbs with gluten-free refined carbs. Also, watch out for oats, they almost always have gluten unless otherwise labelled!

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GOOD FATS VS BAD FATSPRINT

THIS OUT

GOOD FATSMonounsaturated fat: Olive oil, Canola oil, Sunflower oil, Peanut oil, Sesame oil, Avocados, Olives, Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews), Peanut butter.

Polyunsaturated fat: Soybean oil, Corn oil, Safflower oil, Walnuts, Sunflower, sesame, and pumpkin seeds, Flaxseed, Fatty fish (salmon, tuna, mackerel, herring, trout, sardines), Soymilk, TofuSaturated fats and trans fats are known as the “bad fats” because they increase your risk of disease and elevate cholesterol. Appearance-wise, saturated fats and trans fats tend to be solid at room temperature (think of butter or traditional stick margarine), while monounsaturated and polyunsaturated fats tend to be liquid (think of olive or corn oil).

BAD FATSSaturated fat: High-fat cuts of meat (beef, lamb, pork), Chicken with the skin, Whole-fat dairy products (milk and cream), Butter, Cheese, Ice cream, Palm and coconut oil, Lard

Trans fat: Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough, Packaged snack foods (crackers, microwave popcorn, chips), Stick margarine, Vegetable shortening, Fried foods (French fries, fried chicken, chicken nuggets, breaded fish), Candy bars

ProteinGOOD SOURCES OF PROTEINMEATBeef e(aln cuts), Pork e(aln), Veal, Venison, Rabbit, Bison, Other game meats

FISHSalmon, Sardines, Tuna, Tila-pia, Swai, sh, All other specie ssh of

POULTRYChicken (skienssl), Turkey breast, Eggs

DAIRYWhey protein powder, Cottage cheesoew (falt), Skim Milk, Greek yogurt (anto)nf

VEGETABLE: (less concentrated)Beans (elntils, adzuki beans s&) other, Quinoa

PROTEIN SOURCES TO AVOID OR LIMITLuncheon meats, Whole milk, Ground beef, Ham, bacon, pork chop, Cheese, Hot Dogs, Sausage and otohceesrs epdr meats


PRINT

THIS OUT

PRINT

THIS OUTCarbohydrateGOOD SOURCES OF CARBOHYDRATEVegetables (all kinds), Fruit, Oats and oatmeal, Brown Rice, Seeds, Nuts, Quinoa, Chia, Yams, Lentils, Whole Grain Breads, Whole Grain Pitas, Whole Grain Cereals, Potatoes, Whole grain pastas, Beans

CARBOHYDRATES TO AVOID OR LIMITWhite Pasta, White Rice, White Bread, Instant Oatmeal, Fruit Juices, Bagels, Donuts, Muffins, Sweets and Candies, Processed Breakfast Cereals, Processed Con Products, Processed Potato Products, Processed Rice Products

Bad Food ListHERE ARE FOODS YOU WANT TO AVOID AND GET OUT OF YOUR KITCHEN OUT MORE

SugarCane sugar, Corn Syrup, Candies, Chocolate Bars, Chocolate, Cake, cupcakes and baked goods, Muffins, cookies, Donuts

FatCane sugar, Corn Syrup, Candies, Chocolate Bars, Chocolate, Cake, cupcakes and baked goods, Muffins, cookies, Donuts


SPECIAL REPORT

4

Call Toll Free 1-888-890-0190or Order at www.CellumisOffer.com

• NO Painful Injections • NO Expensive Lasers • NO Invasive Surgery

SAY NO!TO INVASIVE SURGERY & BOTOX TREATMENTS

*Individual results may vary.

CUSTOMER EVALUATIONOver 28 day (4-week) time period

TightensEnlarged Pores

Reduction inWrinkle Depth

Reduction inFine Line Visibility

BrightensDark Circles

ImprovesSkin Texture

IMPROVEMENT %

DAY 7 14 21 28 32

*

Rejuva Essense delivers results similar to botulinum toxin injections. Unlike painful injections, though, Rejuva Essense is an easy-to-use serum that provides the proper peptides and natural substances. Maintain healthy and hydrated skin with the only treatment you’ll ever need! Consistent use of Rejuva Essense will leave skin healthier, plumper and firmer.

7

Call Toll Free 1-888-890-0190 or Order at www.CellumisOffer.com

This study has the objective of evaluating the cosmetic activity of the Biological Complex Densiskin® applied directly on human volunteers for four weeks.

BEFORE AFTER (Week 4)

We observed that the skin had an improvement of its capacity of water reten-tion, smoothness and softness. The touch was more silky and had an improve-ment in the texture.

Densiskin® reduced the appearance of fine lines and wrinkles.

Regarding facial skin tonicity and elasticity the volunteers had said that they not-ed an improvement in the skin smoothness and a reduction in facial micro-ten-sions.

The product promoted an improvement in the expression wrinkles after a four-week period of daily use. Those volunteers that showed visible results regarding wrinkles (length and depth) were 40 years old or older.

SPECIAL REPORTTHE SCIENCE BEHIND

CELLUMIS

Age Defying Serum

ADVANCED FORMULA SERUM WITH DENSISKIN® & MATRIXYL®3000

DENSISKIN® COSMETIC EFFICACY STUDY

TEXTURE

TONICITY

WRINKLES

IMPROVEMENT IN SKIN FIRMNESSINCREASE IN SKIN ELASTICITY

REDUCTION IN WRINKLES

*The information is given in good faith by Cellumis by way of general guidance and for reference purposes only. Individual results may vary.

7









CELLUMIS

Age Defying Serum



TEXTURE

TONICITY

WRINKLES




7









CELLUMIS

Age Defying Serum



TEXTURE

TONICITY

WRINKLES




REJUVA ESSENCE COSMETIC EFFICACY STUDY*This study has the objective of evaluating the cosmetic activity of the Rejuva Essence applied directly on human volunteers for four weeks.

Rejuva Essence reduced the appearance of fine lines and wrinkles.

*Individual results may vary.

Thank you for making this e-book an important part of your journey towards a healthier, fitter, longer life. You are now equipped with the tools and knowledge to continue achieving your goals. Be proud of yourself for how hard you have worked and how far you have come.

Congratulations ON TAKING THE STEPS TOWARD MAKING A LIFE-LASTING CHANGE.

“ We are what we repeatedly do. Excellence then, is not an act, but a habit.”

Don’t forget to follow your fitness expert on facebook and instagram @AmandaKotel

Stay tuned for Month 4 and don’t forget to order your next months bottle of:- Rejuva Essence- Luma Essence- Supreme Garcinia

and Pure Cleanse

Copyright © 2015, International Health and Fitness Magazine. All rights reserved. No part of this eBook may be reproduced or distributed in any way, nor electronically stored, accessed or shared, without the prior approval of the copyright holder,

except as may otherwise be allowed by applicable law.

This book is neither medical nor any other form of professional advice that requires licensing in any jurisdiction. It is for

scientific and educational purposes only. Please consult a qualified health care professional for medical advice. The

authors, any contributors, and copyright holder(s) (and their successors) and any third party trademarks are not

responsible for any adverse effects associated with the use of this book.

Where third party trademarks are used in this eBook, reasonable efforts were made to identify the trademark owner

where first used. Such use is in an editorial fashion with no intention of infringement. Let it be made clear that all third

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