Live healthy!

How to Run Successful Fitness Boootcamps

2009-06-07T14:22:00.000-07:00

Want to Leverage Your Time
and Earn More Money By
Running Fitness Bootcamps?...

Learn What It Really Takes to Set Up
an Effective Fitness Bootcamp
Without All the Time Consuming Trial-and-Error”

As a fitness professional, if you’ve spent any time researching ways to increase the profits you generate from your business, you know that bootcamps are an excellent way to do just that.

Running a fitness bootcamp makes it easy to…

Book multiple clients at the same time, increasing your productivity
Train people with little or no equipment
Set everything up without having your own gym or studio
Work with large groups of people all at once
Earn more income per hour without doing more work

People are flocking to these bootcamps because they are fun, effective, and convenient.

And since you can perform them at local parks, playgrounds, or even in your own backyard, there’s no need for a gym membership for your clients – or any overhead fees for you.

That saves you AND your clients money, making a bootcamp a much easier (and cost effective) “sell” than private one-on-one training.

“All the Information You Need To Successfully Run
Your Own Profitable Bootcamps…All In One Place”

Trainers are attending seminars and swarming the Internet trying to find information on how they can run their own successful boot camps.

Well now, YOU don’t have to…

The founders of NutriFitness have put everything you’ll ever need to start and run your own successful fitness bootcamps into a step-by-step, downloadable package called “Sure Victory: Fitness Bootcamp Kit ”.

NutriFitness combines more than 30 years of fitness experience with in-depth research into the conditioning strategies of the U.S military and the most successful fitness boot camps in the country.

“Sure Victory: How To Design Boot Camp Workouts That Blast Fat And Build Power”e-book is 64 jam-packed pages of information including:

What differentiates a boot camp from other fitness programs and why they are so effective
Learning the role of a good instructor and why working out in groups is important to the strategy
How to assess a participant’s fitness levels and set goals based on that information
How to select the right equipment to maximize training
What exercises attack fat the best
Strategies to make your “recruits” stronger and more powerful
A guide to teaching proper nutritional habits to your class
Charts of the actual physical fitness requirements of the U.S. military
Over 75 colored pictures and descriptions of the most effective boot camp exercises

And if that’s not enough, you’ll even get sample workouts that show you every exercise, rep and progression.

**New Upgrades to Sure Victory include.....

With the information in “Sure Victory” you could literally download the e-book today and start running your own profitable fitness bootcamps tomorrow.

Don’t just take our word for it. Listen to what others had to say:

“If you’re ready to get in serious shape while having serious fun, get on your way to a ‘Sure Victory’ by grabbing your copy today!

It’s everything you need to know about designing a fitness boot camp that produces serious results for your clients and serious results for your bottom line.

Easy to read. Easy to follow. Easy to implement. Great job!”

Jim Labadie
TrainAndGrowRich.com

Hello Georgette,
I just wanted to say thanks for the links you sent me I really do appreciate it. The information is GREAT and very well put together. I mean you really do cover everything about starting, marketing and running a camp. These additions are excellent. You can easily charge a couple hundered dollars for this information and you should :-)
I've literally purchased just about every bootcamp program out there and while they all add something of value yours is definately the most complete in terms of how to put a camp together, exercise selection, how to market your camp, forms to use etc. Really good stuff from top to bottom. Take care and much continued success to you.
John Gonzalez

Georgette,Hello! Just an update from me in California to let you know about my very successful 1st Bootcamp which is currently in week 4 and I am starting another camp next week! I love the Sure Victory Boot Camp product I got from you a few months ago. It’s like the ultimate Boot Camp Bible…I’ve got it printed in color and bound, and I whip it out frequently as a resource (I have it printed twice so it’s handy). The audios are great too. I have a huge library of must-have MP3 files like yours that continue to provide insight and inspiration when I’m out and about. I highly recommend the Sure Victory product to anyone brand new or anyone who thinks they have enough know-how already, they surely need Sure Victory!!

Thanks for keeping me informed with your monthly Fitness Bootcamp Strategies Newsletter, too.

Beth Middlekauff

Can you buy a booming business opportunity for less than a 100. bucks?
What about commandeering a cash-cow of a career for less than a car payment?
You can if you buy Georgette Pan's Sure Victory like I did! Everything from assessments
to organizing, from exercises to execution it's all you'll need to put together winning and
profitable Bootcamps as soon as you turn the last page. Don't miss out on the easiest
raise you've ever earned, earn it by purchasing Sure Victory before she comes to her senses
and boosts the price. (the bonuses are really sweet too! don't wait!)"
- King Hoover -Host of FIT FOR A KING on SIRIUS Satellite Radio Channel 161

Georgette,
My name is George Comalli, and I own a health club in Portland Oregon.Let me first say how impressed I am at the thorough job you
have done in putting this program together. I was happy to purchase the system and have not stopped reading and planning since.The forum group is awesome as well as your program.
Thanks again!!!
George

Hi Georgette
"I was more than surprised when I received my copy of Sure Victory. The material was easy to apply and implement and I was able to begin programming two different 3x weekly Bootcamps right away. The forms totally rock and make anyone seem like a Major veteran in just a few hours work, I can't thank you
enough for all your help. Thanks for putting together a great product that will help anyone make a lot more money AND their clients a lot more fit. I was blown away by the bonuses too, I don't remember ever getting so much for so little." - King Hoover- Host of FIT FOR A KING on SIRIUS Satellite Radio Channel 161

Hi Georgette, Thanks so very much for all the help. I finally started and everyone is thoroughly enjoying it! Thanks to you for giving me all the help!! Was a wee bit apprehensive in getting going but now it's 'A' for AWAY!! The e books are invaluable! Thanks so much especially the nutrition stuff as it's not my strong point.

Sharon Linde

HI Georgette, "Wow, great content, 68 action packed pages! Sure-Victory saved me countless hours of research, and gave me dozens of ideas to be able to launch my own Fitness BootCamp with 20 paying recruits within 3 weeks!

If you're planning on starting a fitness camp Sure-Victory is an absolute must." --Anon

The Easy, No-Nonsense Way To Get Started Quickly

I’m going to be completely honest with you…

Running boot camps is far from rocket science!

You already know the exercises, so why pay hundreds of dollars to attend a seminar or watch some videos, when all you really need is some help finding resources and getting it all organized?

“Sure Victory: Fitness BootCamp Kit ” does just that! We even include simple-to-use planning forms and scheduling forms to make getting up and running with your own successful fitness bootcamps as quick and painless as possible.

You’ll learn how to…

Organize your bootcamps
Attract clients
How to conduct the actual sessions
What exercises to use to get your clients the fastest results
And much more…

We’ve done all the hard work for you. All you have to do is plug in the exercises, the reps, and rest intervals. And of course...

...show up to run the camps. ;-)

Still not convinced? We even added a chapter on nutritional strategies so you can help your clients learn the dangers of dehydration and even how to estimate their daily caloric needs so they get faster results.

There are even 3 sample meal plans that you can print out and give to camp members so they can make sure their eating habits are in line with their goals.

Sure Victory is the easiest way to set up and start running successful bootcamps that get your clients and your bottom line fast results. So why are we giving you all of this information?...

It’s simple, really! We’ve done the research. We’ve run many successful camps. We’ve seen the results our clients have achieved and the results for our bottom line profits.

We’ve had the success and now we want to help you share it with your clients!

And if that’s not enough to convince you that this is the easiest and most straight-forward approach to running your own successful bootcamps, we’ve even included these…

Powerful Free Bonuses To Ensure
Your Bootcamp’s Success

Sure Victory explains exactly how to set up and run your own highly successful fitness bootcamps. But just to make sure you have everything you need to get the best possible results for your client (and your bank account), we’ve added these extra bonuses:

Free Bonus #1:

Craig Ballantyne, CSCS MS has included his full 8 week Turbulence Training Program. This intensive 8 week program is the full high-octane version of bonus #2...

Free Bonus #2:

Craig Ballantyne, CSCS MS has been kind enough to include his Turbulence Training 4 Week Body Weight Training Program. This intensive manual takes you thru Craig’s Turbulence Training guidelines and covers exactly how to design workout routines for your clients using only their body weight for resistance.

This will save you tons of time, effort, and expense when it comes to making your bootcamps as effective as they can be.

You’ll learn all Craig’s secrets and exactly how to design body weight workouts for everyone in your bootcamps, from complete beginners – all the way up to your advanced clients.

The Turbulence Training bonus manual even includes detailed descriptions of each body weight exercise along with full color photos that show you the proper form. This will give you a steady stream of new ideas to keep your bootcamps fresh and exciting for your clients so they’ll keep coming back for more.

Free Bonus #3:

“Training and Nutrition Insider Secrets for a Lean Body” by Mike Geary, founder of TruthAboutAbs.com.

This amazing 60-page e-book will show you tons of new ways to add variety to your bootcamps so your clients get consistent results and keep coming back.

The first half of Mike’s bonus e-book covers several key tips for keeping your bootcamp workouts refreshing, varied, and super effective. The information in this half of this bonus manual is worth the price of the entire Sure Victory manual alone. But Mike doesn’t stop there…

The second half goes into great detail about proper nutrition for optimal results. There are so many things for your clients to get confused about when it comes to proper nutrition. This e-book dispels all the rumors and myths, and gives you straight-to-the-point information you can share with your clients to help accelerate their results.

Free Bonus #4: Exercise and Workout Videos

100's of Bodyweight Exercises!Including Tabata Workouts.

My Killer Bodyweight Workouts

AND

My High-Performance Dumbbell Workouts (retail $29.97)

(Now available as Video Download to IPOD,watch online, or burn to CD)

Free Bonus #5:

"No Weights, No Gym? No Problem." By Wes Norris

This info packed e-book will give you even more great ideas for new ways to include exercises into your bootcamps that don't require any equipment.

Wes is a sought after speaker and at WITS instructor, and he brings his knowledge to the table to help you increase the effectiveness of your fitness bootcamps.

Free Bonus #6:

"Magnetic Marketing For Fitness Bootcamps" By Patrick Rigsby

If you're looking for a way to increase the amount of business you do via your bootcamps (or any other services you provide), Patrick Rigsby can help.

Patrick owns several fitness businesses from health clubs, to private personal training companies and is also a successful fitness business consultant that's worked with hundreds of fitness professionals to bring in more business and boost bottom-line profits.

Magnetic Marketing For Fitness Bootcamps shows you even more of what it takes to attract a hungry crowd to your bootcamps, and shows you several ways to increase your profits.

Free Bonus #7:

Body Weight Exercise Cardio Intervals
by Coach Eddie Lomax

Many people are brainwashed into believing the only way to have a positive impact on cardio conditioning is to do steady state cardio exercises for 30 minutes plus.

What if there was a better way?

If you're bored with your cardio training, Coach Eddie Lomax shows you how to combine body weight training with cardio training to produce results like you've never seen.

Free Bonus #8:

Printed Version of Sure Victory Book

I love e-books - instant delivery, no waiting, no shipping.

But sometimes I want to take the info with me to the couch. That's where real, hold-it-in-your-hand paper is the king. And besides, the yellow highlighters always mess up my monitor. ;-)

That's why we're including the printed version of the original Sure Victory with your order and free shipping!

Free Bonus #9
Essential Fitness Business Checklist
byTom Perkins

This bonus will be the clincher on kickstarting your fitness bootcamp business!

Sure Victory is the most comprehensive turn-key approach to getting started with your own profitable and successful fitness bootcamps you’ll ever find. In fact, we’re sure our proven system will work for you…

You’re Protected By Our Unconditional
Money-Back Guarantee

If you don’t find “Sure Victory Bootcamp Kit” to be an effective resource for starting and running your own fitness boot camps, then we don’t want you to pay for it. Period.

Get your copy today . Apply the information to your business over the next 60 full days. You’ll have a steady stream of people signing up for your bootcamps or we’ll give you your money back.

Simply send us an email and we’ll gladly refund your money. And you can keep the free bonuses as our gift to you.

Sure Victory really will help you get set up with a successful boot camp business. You have nothing to lose. We’ve taken all the risk. Take advantage of our No Risk 60 Day Money-Back Guarantee now. Here’s what you’ll get…

Sure Victory Bootcamp Kit
Valued at Over $400.00

Sure Victory: How To Design Boot Camp Workouts That Blast Fat and Build Power

Bonus #1: 8 Week Turbulence Training Program
by Craig Ballantyne ($39 value)

Bonus #2: 4 Week Turbulence Training Body Weight Training Program
by Craig Ballantyne ($19 value)

Bonus #3: Training and Nutrition Insider Secrets For a Lean Body by Mike Geary ($47 value)

Bonus #4: Sure Victory Bodyweight Exercise Video(39.97)

My Killer Bodyweight Workouts Video

AND

My High-Performance Dumbbell Workouts Video (retail $29.97ea)

Bonus #5: No Weights, No Gym? No Problem e-book by Wes Norris ($19.95 value)

Bonus #6: Magnetic Marketing For Fitness Bootcamps e-book by Patrick Rigsby ($27 value)

Bonus #7: Body Weight Exercise Cardio Intervals
by Coach Eddie Lomax ($29 value)

Bonus #8: Printed Version of Sure Victory + free shipping ($69 value)

Bonus #9: Essential Fitness Business Checklist
(value 49.00)

Total value: $~~506.90~~
For a limited time, yours for only ~~$216.95~~ $109.00!

Here’s how to order…

Click on the order link below to select the Sure Victory option that's right for you. You’ll be taken to our secure order page. Once your payment is processed, you’ll be able to download our entire Sure Victory bootcamp system and start implementing our strategies into your business right away. The entire product package is in digital download format only.

Sure Victory (e-books only) $87.00

Order your copy of the Sure Victory E-book. The complete e-book for setting up and running effective fitness bootcamps - (Adobe PDF)

(4 Sure Victory E-Books only-No Bonuses)

Click here to order the Sure Victory Fitness Bootcamps E-book ONLY...

Sure Victory Pro Package $109.00

Bonuses Get your copy of the complete
Sure Victory Pro Package.
Includes the Sure Victory E-books
AND all the .

Click here to order the complete Sure Victory Fitness Bootcamps Pro Package (including Bonuses)...

WAIT
Want An Even Better Deal!

Since you are ordring today you can also receive the "Sure Results: The Ultimate Book of Boot Camp Workouts" at the special price of only $30! This e-book is filled with over 160 results driven boot camp workouts put together by over 40 world class trainers...guaranteed to deep your fitness camps fun, packed and profitable!"

"Sure Results" could easily sell for hundreds of dollars. In fact if you asked a top Fitness Professional, to produce 100+ different workouts for you, you’d be charged in the neighborhood of $100 to $500, not including the cost of time it would take you to do this on your own. (We currently charge a minimum of $100 for creating workouts for other PT professional.) So at bare bones minimum you’re getting hundreds and hundreds of dollars worth of workouts at your disposal.

But this incredible guide is yours today for only an additional $30 when you order one of the Sure Victory Packages Below! Order Today

Sure Victory (e-books only) $117.00
With Sure Results Bonus

Order your copy of the Sure Victory E-book. The complete e-book for setting up and running effective fitness bootcamps - (Adobe PDF)

(4 Sure Victory E-Books only-No Bonuses)

Click here to order the Sure Victory Fitness Bootcamps E-book and Sure Results Bonus ONLY...

Sure Victory Pro Package $139.00
With Sure Results Bonus

Get your copy of the complete
Sure Victory Pro Package.
Includes the Sure Victory E-books
AND all the Bonuses.

Click here to order the complete Sure Victory Fitness Bootcamps Pro Package (including Bonuses) and the Sure Results Bonus...

Sincerely,

Georgette Pann
Creator, Sure Victory Bootcamp Kit

P.S. No one takes running profitable bootcamps more seriously than I do. You will be able to start and run your own successful bootcamp using our strategies in Sure Victory. If not, I insist that you send it back to me for a full refund. .

P.P.S. If you’re tired of trading your time for money and want a way to start earning more without adding extra work, running fitness bootcamps is the way to go. And Sure Victory shows you exactly how to do just that.

Our official return policy for all ClickBank products is as follows:

ClickBank will, at its discretion, allow for the return or replacement of any defective product within 8 weeks from the date of purchase.

Click Here To Find Out More!

How to Lose Weight And Melt Stubborn Fat With No Effort

2009-06-07T00:16:00.000-07:00

URGENT NOTICE For those of you who want results today... If You're Ready To Lose Weight, Get Fit, & Feel Great Today! Then Hold On To Your Seats, Because You're About To Discover...

"Proof That The Total Body Transformation Has Already Dramatically Changed The
Looks And Lives Of Countless People In
Over 93 Countries Around The World!"

The Question Is, Are YOU Next?

Sunday, June 07, 2009, 8:32 AM.
From the desk of Christopher Guerriero

Would you do me a quick favor?

I want you to close your eyes and imagine with me for a second...

Imagine getting up in the morning feeling refreshed and alive, ready to take on the day. You've slept like a baby, and there's absolutely no sign of that groggy, listless feeling you once used to have.

Following a delicious breakfast, you saunter to your closet and pick out your clothes for the day. You slip on your favorite shirt or blouse, and notice that it feels a lot "breezier" than it did just a week or so ago.

The snug, tight-fitting feeling you used to have has disappeared (you lost weight)! There's more room in the arms and waist area, giving you the freedom to move about without hindrance...and without embarrassment.

You smile to yourself, thinking "Wow, this program really works." But that's not the half of it. Not by long shot!

You reach for a pair of pants and slip them on, fastening them just like you have every day for as long as you can remember....

...and they fall to the floor.

Bewildered, you reach down and pull them up again, thinking you may have missed the button somehow. But to your astonishment, you see that yes, they are fastened securely.

And all of a sudden it hits you.

You again let go of your pants, relishing the feeling as they slowly whisk down your legs and collect in a heap at your feet. Stepping away, your reach into the back of the closet to find your 'skinny pants', the ones you haven't been able to fit into for years.

And again you smile, whispering those wonderful words that everyone loves to say...

"Time to go shopping."

The Best Kept Secret In Weight Loss Has Been
Right Under Your Nose The Whole Time...

How did that previous scenario sound? Like a dream come true?

Well, good. Because I'm about to show you a natural, tried-and-true method that will melt the pounds from your waistline - help you lose weight :), boost your energy levels, and have you looking and feeling younger and more vibrant than you ever thought possible...in a VERY short time.

And the best part is...

You don't have to spend hours at the gym, working out until you collapse from exhaustion...
You don't have to starve yourself, avoiding the foods you love most...
You don't have to buy into an expensive program that sucks every penny from your pocketbook...

All you need to do is one thing: Master your metabolism.

More on that in a moment. But first, let me introduce myself...

Who IS This Guy Anyway?

My name is Christopher Guerriero, and I am the founder and CEO of The National Metabolic and Longevity Research Center.

For nearly 2 decades, I've been studying every weight loss, metabolic enhancement, and longevity program that I and my team could get our hands on, to determine exactly how they improve a person’s metabolism, longevity, and their ability to burn fat.

I took every program apart, dissecting it piece by piece to determine the most valuable aspects of each theory or approach while discarding the rubbish.

And with my findings, I've discovered a fast, simple way to speed up your metabolism and lose weight permanently, while also increasing your energy levels and reversing many of the signs of aging.

The results? Well, I'll let you hear those for yourself...

Since my discovery, I've authored several books on how to melt off pounds fast and obtain that tight, perfect body you've always wanted with as little effort as possible.

Titles include the world best-seller "Maximize Your Metabolism", as well as "The 2 Day Workout", "The Psychology of Weight Loss", "The Art of Living Thin" and literally thousands of other weight loss articles, fat loss reports, and energy enhancement books.

I have also traveled throughout the US, Canada, Australia, the UK, and Asia teaching groups about how to crank up their metabolism to shed unwanted pounds - speaking on-stage with legends like Bob Proctor (The Secret), Jim Rohn, Coach Carter, and Fran Tarkenton. I even host my own TV show, and I've been featured in national magazines, on television, and on radio shows across the globe.

And then, there's the celebrity community...

The Man Behind Those Slinky Red-Carpet Figures...

As soon as the word got out about my all-natural, easy-to-follow diet and fitness program, the celebrities started lining up.

The stars of TV, movie, modeling, and the sports world know how important it is to look slender and healthy when the cameras roll. And with their super busy lifestyles, they don't have time to mess with complicated diet plans or dangerous supplements that may have side effects.

They need something that's natural, easy-to-implement, and most of all - FAST! And that's why many come to me.

My personal coaching client list reads like a who's who of the entertainment and sports community. Of course I can't reveal names, but suffice it to say that if you pick up a popular magazine, chances are you'll see the results the techniques I'm about to share with you...

So what does this mean to you?

Well, first let me ask you a few questions:

Are you ready to jump off the diet and exercise merry-go-round and achieve the slim, spectacular body of your dreams... faster and easier than you ever thought possible?
Are you ready to see the eyes of your friends and family (not to mention your spouse) nearly pop out of their head when they gaze upon your svelte new figure?
Are you ready for a program that puts your metabolism on auto-pilot, leaving you to eat the foods you love without ever having to worry about gaining pounds?
Are you ready to bounce out of bed every day with a renewed passion for life and an energized, go-get-'em attitude that has everyone asking, "What's got into you?"
Are you ready for a TOTAL TRANSFORMATION?

Then keep reading, because the Total Body Transformation System is here...

The Same Miraculous System That Keeps
My A-List Clients Looking Drop-Dead Gorgeous
Can Now Be Yours...

It's true. The very same personal coaching program that my stars pay thousands for can be yours--for a only pittance of the price.

Delivered in 8 info-packed audio modules, the Total Body Transformation System offers an ultra-powerful body-shaping method specifically designed to help you achieve the slim, shapely figure you deserve.

You'll receive a personal coaching audio that shows you the next step to achieving incredibly successful results. You can listen to these online, download them into your iPod, or burn them onto a CD to listen in your car.

Each audio teleclass is packed with valuable information to help shave away the fat and escalate your energy levels faster, easier, and with less effort than you ever thought possible. There's even a Q & A session at the end of each audio that will answer almost any question you might have.

Click here join the thousands of others who are now living life in their dream body!

More Than Just Another Diet Program - MUCH More...

In these 8 personal coaching audio's, I'll virtually take you by the hand and help you identify and target trouble areas. You'll learn how to quickly and easily reshape your body, losing the ugly fat from the areas you desire most - like your waist, thighs, buttocks, hips, and upper arms - without hours of exercise or starving yourself.

Soon you'll be living life in a tight, lean, strong, youthful looking body that's full of energy...ENJOYING every minute rather than spending hours in a gym every day or eating bland, tasteless food.

And with my amazingly simple step-by-step process, the Total Body Transformation System gives you all the tools you'll need to skyrocket your energy levels and reach every body shaping goal you've ever had!

Inside the Total Body Transformation System
You'll Discover...

	How to Sweep Your Body Clear of the Impurities, Poisons and Toxins That Are Clogging Up Your Metabolism: I'll show you exactly how to purge your system of the garbage that's keeping you from the body you love, giving you the freedom to finally flush away that extra fat in record time!
	The Hidden Secret To Shedding Stubborn Fat and Inches: Ready to say goodbye to your spare tire? This is the fastest way do it...and it's easier than you think!
	The One Weight Loss Breakthrough That Top Supermodels Don't Want You To Know About: A few of my clients are not happy about me revealing this closely-guarded tactic, but if you lack willpower and motivation when it comes to diet and fitness (and who doesn't?), this alone is worth the 10x the price!
	How To Finally Overcome Procrastination Forever, Even If You're Surrounded by Temptation: I'll guide you through the science of saying "no", giving you the power to stay strong and keep from going back for seconds - no matter what's on the menu!
	The Fastest, Easiest Way To Increase Muscle Strength and Energy: You don't need expensive exercise equipment. You don't need a long, drawn out weight training program. You don't even need a gym membership. All you need is this simple, step-by-step plan that only takes a few minutes a day.
	How To Live Life In The Fat Burning Zone: Those big-time diet companies have it all wrong (but that's because it's more profitable for them to lie to you)... this is the healthy, natural way to not only drop the weight quickly, but keep it off forever!
	The Ultra Busy Person's Weight Loss Formula: Too much going on to stick with a program? Not anymore - I'll show you how to fit the Total Body Transformation into your hectic schedule, so you can easily shave pounds and increase your energy while still getting everything done.
	How To Double Your Results: Talk about maximizing your efforts! This little known, but highly effective method uses the immense power of your breathing and emotions to get you there twice as fast...and I'll tell you exactly how to do it.
	What To Look For In A Mentor and Coach: Some people need a little extra guidance along the way. And I'll reveal my personal criteria for finding a coach or mentor who will help you achieve your goals (as well as the types of people to steer clear from).
	How To Create An Environment Which Accelerates Successful Weight Loss: If you've found it hard to stay true to programs in the past, it may not be you--it may be what's AROUND you. This detailed roadmap will help you eliminate the bad and surround yourself with positive reinforcement.
	Why 80% Of Dieters Fail - And How You Can Easily Avoid This Trap: This may be the most popular part of the Total Body Transformation System. I'll give you the freedom to reward yourself with mandatory days off, so you can enjoy all the food you love most...no matter how "fattening" they may be!

...All this and MUCH more!

Now before you go any further, please note: This is not another fad diet or "magic pill" that melts your fat while you sleep.

This is a proven, tried-and true method that uses your body's own natural metabolic processes to purge those unwanted pounds and boost your energy levels, giving you a slimmer waistline, a smaller dress and pant size, and an abundance of energy all-day, every-day.

Think of it...you NEVER again have to wonder whether or not you're doing the right thing to get the results you’re looking for. Because the Total Body Transformation System delivers - every time!

And here's how it works...

Ever Tap Dance On A 12-Legged Table?

The basis of the Total Body Transformation System is having a powerful, healthy metabolism - which is the ENGINE that fuels your energy level, and burns all that stubborn body fat.

Let me give you an example...

Imagine your metabolism as the top of a table, and each technique you use to hold your metabolism up is represented by a leg that supports that table.

Truth is, the majority of people support their table (or metabolism) with only 1 or 2 legs. Some use diet as one of their legs, some use exercise, and a few really smart people combine both diet and exercise, so their metabolic table has 2 legs to stand on.

But here's the kicker...

If you only have 2 legs for your table to stand on, it's not very sturdy. In fact, the the first strong wind that comes along is going to knock it over.

So what could that "strong wind" be? Maybe it's the friend who invites you to lunch at one of those monster buffets...or that guy at work selling candy for his kid's fundraiser...or even the deliciously sinful dessert shop you pass by every day on your way home.

These "winds"--and many others like them--can blow strong and forceful, and before you know it, you stop your diet or exercise program and your table is crashing to the floor.

Sound familiar?

But imagine if you have 7, 8 or 10 legs for your metabolic table to stand on (which I'll show how to easily build in this program). Even the strongest wind couldn't knock it down, right?

In fact, you could pile stack upon stack of encyclopedias on top of that table and it's not going anywhere. Or you could even climb up on top and do a tap dance--it's still not going to fall.

Why? Because it has so many legs supporting it!

And that's the magic of this whole formula. After you implement these easy-to-follow metabolic techniques, you could pull 2 or 3 of those legs out any time you please ... and your metabolism will still going to be strong.

So when you go away on vacation and you want to enjoy yourself without worrying about exercise or diet, you simply yank those legs out. And all the other techniques will continue to support your energy level and your metabolism.

Now you're free to do whatever you want, whenever you want - and EAT whatever you want. All you need is more legs supporting your table.

How cool is that?

Hundreds Of Happy Customers Are Experiencing
Life-Changing Results, Thanks To The Total Body
Transformation System...

Top NYC Personal Trainer

"If you have a slow or damaged metabolism, then I highly recommend Christopher Guerriero and his program...The information Christopher shares with you will change your life."

---Stephanie
New York, NY

"I lost 40 pounds ... WoooHoooo!!!"

"None of the other programs I tried fixed the cause of my problem (a slow metabolism). Once I fixed that, the weight seemed to melt off - and STAY off..."

---Jennifer
Michigan

"I know what it's like to have so little energy that you just can't get motivated..."

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Static Stretching

2009-06-02T06:47:00.000-07:00

Psoas Stretch

• Kneel on your right knee and place your left foot 1-2 feet ahead of your right knee.
• You should be in a straight line (similar to the bottom position in a lunge).
• Slowly lean forward until you feel a moderate stretch in the hip flexor area (the front side of leg at the hip level).
• Hold the stretch for 30 seconds and then switch sides.

Hamstring Stretch

• Lie on your back with both legs flat. Slightly bend your right knee.
• Now raise your right leg straight up in the air and try to bring it back until it is perpendicular to the floor. Keep the other leg flat and straight on the ground.
• As you raise your leg, you will begin to feel a stretch in the hamstring.
• Bring the leg up until a moderate stretch is felt. Support the leg in that position by holding it up with your hands or a towel looped around your foot.
• Hold the stretch for 30 seconds and then switch sides.

Glute Stretch

• Lie on your back with both legs flat. Slightly bend your right knee.
• Raise your left leg straight up in the air.
• Slowly lower the left leg straight across the body while trying to keep your lower back pressed into the floor.
• Support the leg by looping a towel around your foot.
• You should feel the stretch over your hip and in your glute on your left side.
• Hold for 30 seconds and then repeat for the other side.

Quadriceps Stretch

• Lie on your right side.
• Bring your left ankle back to your butt and grasp it with your left hand.
• Keep the knee in line with the hip.
• The stretch will be in the front of your left leg (thigh).
• Hold for 30 seconds and then repeat for the other side.Chest Stretch
• Stand next to a doorframe.
• Raise your elbow up to shoulder height and rotate your arm so that your hand is up (as if you were in a throwing position with your elbow in line with your shoulder).
• Press your elbow against the doorframe and slowly and gently rotate your upper body away from your elbow.
• You should feel the stretch across the front of your shoulder and chest.
• Hold for 30 seconds and then repeat for the other side.

Shoulder Stretch

• Raise your arm to shoulder height and bring your arm across the front of your body.
• If using your right arm, your right hand should rest at your left shoulder.
• Take your left arm and place it behind your right elbow. Slowly and gently apply pressure just above your right elbow to feel a stretch in the back of the right shoulder.
• Hold for 30 seconds and then repeat for the other side.

Exercise Descriptions – Advanced Workout B

2009-06-02T06:46:00.000-07:00

DB Bulgarian Split Squat

• Unlike the photo below, you need to hold a dumbbell in each hand.
• Stand with your feet shoulder-width apart.
• Place the instep of one foot on a bench. Step forward with the other foot, taking a slightly larger than normal step.
• Contract your glutes, brace your abs and keep your spine in a neutral position.
• Lower your body until your front thigh is parallel to the ground.
• Keep your upper body upright and your lower back flat.
• Push up to the upright position. Stay in a split-squat stance.
• Perform all reps for one leg and then switch.

Leg Stability Ball Leg Curl

• Lie on your back with the soles of your feet on a medium-sized Stability Ball.
• Brace your abs, and contract your glutes (butt muscles) as if you were squeezing something between your cheeks. Bridge your hips up by contracting your glutes.
• Keep only one foot on the ball and raise the other one up in the air.
• Keep your abs braced and contract your hamstrings and slowly curl the ball back towards your hips with only one leg while keeping your hips bridged.
• Pause and slowly return the ball to the start position while keeping the hips bridged.

Dip

• Hold onto the dip bars and lean your upper body forward 10-15 degrees.
• Slowly lower your body until there is a 90 degree angle between your upper and lower arm.
• Press back up using chest, triceps and shoulders.
Push-Up with Hands on Ball
• Place your hands on a Stability ball and keep your feet on the floor.
• Perform regular push-ups. Make sure your grip does not bother your wrist.
• Keep your body in a straight line at all times.

Exercise Descriptions – Advanced Workout A

2009-06-02T06:45:00.000-07:00

Spiderman Push-up

• Keep the abs braced and body in a straight line from toes (knees) to shoulders.
• Place the hands on the floor slightly wider than shoulder-width apart.
• Slowly lower yourself down until you are 2 inches off the ground.
• As you lower yourself, slowly bring your right knee up to your right elbow.
• Keep your foot off the ground as you do so.
• Push through your chest, shoulders and triceps to return to the start position, and return your leg to the start position.
• Alternate sides until you complete all repetitions.
• Keep your body in a straight line at all times and try not to rotate at your hips.

DB Incline Press

• Lie on a bench with the backrest inclined at 45-60 degrees.
• Hold the dumbbells above your chest with your palms turned toward your feet.
• Lower the dumbbells to chest level. Press the dumbbells straight up above the chest

Chin-up

• Take underhand grip on the bar with the palms facing you.
• Pull your body up until the chest reaches bar level.
• Slowly lower yourself but do not let your body swing and do not use momentum.

Assisted Chin-up

• Set up a smith rack or bar at head height (or set a chair under a fixed chin-up bar).
• Grasp the bar with an underhand grip, and support some of your bodyweight with your feet on the floor or chair.
• Use your arms as much as you can and use your feet for the rest of the force needed
• Be very conservative with this exercise. Do not perform any deadlift if your lower back is injured, weak, or compromised in any manner.
• Hold dumbbells at arms length. Stand with your feet shoulder-width apart.
• Bend your knees slightly, and keep knees bent, back flat, head up, shoulders back, chest out and arms straight.
• Keep the dumbbells as close to your thighs and shins as possible. Focus on pushing your butt back while keeping the knees stationary and keeping your back flat.
• Reverse the movement before your back starts to round.
• Extend at the hips, contracting your hamstrings and buttocks, to stand up.
• Pull with your upper back and bring your torso upright. Keep the dumbbells close to your body and exhale as you reach the top of the movement.
• Perform each rep with 100% concentration.
• Do NOT round your lower back. I am not letting my back round in the photos.

Exercise Descriptions – Intermediate Workout B

2009-06-02T06:43:00.000-07:00

DB Split Squat – See above.

Y’s & T’s
• Lie on your chest on a bench. Place your forehead on the end of the bench.
• Raise your arms out in a “Y” position.
• Use the middle trapezius muscle (along the center of your back, below your shoulder blades) to lift your arms up to just above shoulder height.
• Slowly return to the start position. Try to limit the use of your deltoids/shoulders.
• After completing all reps for the “Y”, raise your arms out in a “T” position.
• Use your rhomboids (the muscles between your shoulder blades) to lift your arms up.

Inverted Rows

• Set a bar at hip height in the smith machine or squat rack.
• Lie underneath the bar and grab it a few inches wider than shoulder-width apart.
• Row yourself up the top position with your upper back and lats.
• Keep the abs braced and body in a straight line from toes (knees) to shoulders.
• Slowly return to the start position.
DB Close-Grip 1-Arm Standing Shoulder Press

• Stand with your hips back, knees bent and abs braced.
• Hold dumbbells at shoulder level with palms toward head.
• Press one dumbbell overhead and slowly lower to the start position.
• Alternate sides until all reps are finished.
• Do not arch your back. Stand upright.

Leg Deadlift

• Stand with your feet slightly greater than shoulder-width apart.
• Pick one foot off the ground and extend that foot backward.
• Contract your glutes, brace your abs and keep your spine in a neutral position.
• Let your arms hang at your sides.
• Start the movement at the hip joint. Push your butt back and “sit back as if you were sitting on a chair”. Go slowly and focus on balance.
• Go until your thigh is parallel to the floor, but keep your lower back flat.
• Push with your buttocks, hamstrings, and quadriceps to return to the start position.
• Complete all the given repetitions for one leg and then switch.

Exercise Descriptions – Intermediate Workout A

2009-06-02T06:41:00.000-07:00

Dumbbell Squat

• Stand with your feet just greater than shoulder-width apart.
• Start the movement at the hip joint. Push your hips backward and “sit back”.
• Squat as deep as possible, but keep your low back tensed in a neutral position.
• Push with your glutes, hamstrings, and quadriceps to return to the start position.
• For the dumbbell squat, hold a dumbbell in each hand on the outside of your legs.
• Do NOT round your lower back. I am not letting my back round in the photo.

Elevated Pushups

• Keep the abs braced and body in a straight line from knees to shoulders.
• Place the left hand on the floor and the right hand elevated 4-6 inches on an aerobic step. Hands are slightly wider than shoulder width apart (normal push-up width).
• Slowly lower yourself down until you are 2 inches off the ground.
• Push through your chest, shoulders and triceps to return to the start position.
• Keep your body in a straight line at all times.

DB Row

• Rest the left hand and left knee on a flat bench, lean over and keep the back flat.
• Hold the dumbbell in the right hand in full extension and slowly row it up to the lower abdomen.
• Keep the low back tensed in a neutral position and the elbow tight to the side.
• Do NOT round your lower back. I am not letting my back round in the photo.

Stability Ball Leg Curl

• Lie on your back with the soles of your feet on a medium-sized Stability Ball.
• Brace your abs, and contract your glutes (butt muscles) as if you were squeezing something between your cheeks. Bridge your hips up by contracting your glutes.
• Keep your abs braced and contract your hamstrings and slowly curl the ball back towards your hips while keeping your hips bridged.
• Pause and slowly return the ball to the start position while keeping the hips bridged.
Split Squat with Front Foot Elevated
• Stand with your feet shoulder-width apart. Step forward with your right leg, taking a slightly larger than normal step, and put it on a 6-inch riser.
• Press the front of your left foot into the ground and use it to help keep your balance. The left knee should also be bent.
• Contract your glutes, brace your abs and keep your spine in a neutral position.
• Lower your body until your right thigh is parallel to the ground.
• Keep your upper body upright and your lower back flat.
• Push up to the upright position, but don’t step back. Stay in a split-squat stance.
• Perform all reps for one leg and then switch.

DB Rear-Deltoid Lateral Raise

• Contract your glutes, brace your abs and keep your spine in a neutral position.
• Stand with your knees bent slightly and your upper body bent parallel to floor.
• Perform a lateral raise, lifting the dumbbells up and out to the side.

Exercise Descriptions – Advanced Interval Workout B

2009-05-28T03:31:00.000-07:00

Waiter’s Bow

• This exercise strengthens the glutes and stretches the hamstrings.
• Stand with your feet shoulder-width apart and knees slightly bent.
• Take one hand to grasp the skin over your lower back under your shirt.
• If you ever lose grasp on this skin, that means your back has become too rounded and you have gone too far.
• Keep your lower back arched, and push your hips back as much as you can, without bending your knees anymore. This will stretch your hamstrings.
• Contract your glutes to return to the start.

Stability Ball Jackknife

• Brace your abs.
• Put your elbows on the bench and rest your shins on the ball.
• With your arms straight and your back flat, your body should form a straight line from your shoulders to your ankles.
• Keeping your back straight (don't round it), roll the ball as close to your chest as possible by contracting your abs and pulling it forward.
• Pause and then return the ball to the starting position by rolling it backward.

Jumping Jacks

Plank with Arms on Ball
• Place your clasped hands on the top of a medium sized ball.
• Keep your body in a straight line from shoulders to toes and keep your abs braced.

Exercise Descriptions – Advanced Interval Workout A

2009-05-28T03:28:00.000-07:00

Y-Squat – See above.
Mountain Climbers

• Brace your abs.
• Start in the top of the push-up position.
• Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your chest.
• Do not let your hips sag or rotate.
• Keep your abs braced and slowly return your leg to the start position.
• Alternate sides until you complete all of the required repetitions.

Decline Push-up

• Keep the abs braced and body in a straight line from toes (knees) to shoulders.
• Place the hands on the floor slightly wider than shoulder-width apart.
• Elevate your feet onto stairs or a bench.
• Slowly lower yourself down until you are 2 inches off the ground.
• Push through your chest, shoulders and triceps to return to the start position.
• Keep your body in a straight line at all times.

1-Leg RDL

• Stand on one leg with a small bend in that knee. The other leg is bent back.
• Keep your lower back arched and bend forward by pushing your hips back.
• Keep your knee slightly bent, back arched, and try to keep the other leg straight.
• Repeat all reps for one side then switch.

Burpees

• Stand with your feet shoulder-width apart.
• Drop down onto your hands and feet, then thrust your feet back so you are in a push-up position. Thrust your feet back in and then stand up.
• You can add a vertical jump at the end as well.

Exercise Descriptions – Intermediate Interval Workout B

2009-05-28T03:22:00.000-07:00

Prisoner Squat

• Stand with your feet just greater than shoulder-width apart.
• Clasp your hands behind your head. Keep your elbows back and shoulder blades pulled together to work the upper back.
• Start the movement at the hip joint. Push your hips backward and “sit back into a chair”. Make your hips go back as far as possible.
• Squat as deep as possible, but keep your low back tensed in a neutral position.
• Don’t let your lower back become rounded.
• Push with your glutes, hamstrings, and quadriceps to return to the start position.

Step-Up

• Stand facing a bench. Place one foot on the bench and the other on the floor.
• With your abs braced and glutes squeezed, start the movement by pushing through the bench foot to lift the body up to the standing position.
• Lower your body under control. Pause briefly at the bottom and repeat.
• Complete all reps for one side before changing legs.
• Start on a low step (6-inch) and increase the height of the step (12-in) as you improve.

Push-up

• Keep the abs braced and body in a straight line from toes/knees to shoulders.
• Place the hands on the floor slightly wider than shoulder-width apart.
• Slowly lower yourself down until you are 2 inches off the ground.
• Push through your chest, shoulders and triceps to return to the start position.
• Keep your body in a straight line at all times.

Reverse Lunge

• Stand with your feet shoulder-width apart.
• Brace your abs, and contract your glutes (butt muscles) as if you were squeezing something between your cheeks.
• Step backward with left leg, resting the toe on the ground.
• Squat straight down with the right leg supporting the body weight. Lower yourself until your right thigh is parallel to the floor.
• Return to the start position by pushing with the muscles of the right leg. Focus on pushing with glutes and hamstrings.

Squat Thrusts

• Support yourself on your hands on feet.
• Thrust your feet back so you are in a push-up position.
• Thrust your feet back in. That is one rep.

Exercise Descriptions – Intermediate Interval Workout A (1)

2009-05-28T03:18:00.001-07:00

Y-Squat

• Hold your hands over your head in a “Y” formation at all times.
• Keep your upper back and shoulders tensed throughout the exercise.
• Stand with your feet just greater than shoulder-width apart.
• Start the movement at the hip joint. Push your hips backward and “sit back into a chair”. Make your hips go back as far as possible.
• Squat as deep as possible, but keep your low back tensed in a neutral position.
• Don’t let your lower back become rounded.
• Push with your glutes, hamstrings, and quadriceps to return to the start position.
Diagonal Lunge

• Step diagonally at a 45o angle with one leg and lower your body until your thigh is parallel to the ground. Keep your torso upright.
• Return to the top by contracting the quadriceps, groin, and hip extensors of lead leg.

Offset Pushups

• Keep your abs braced and body in a straight line from toes to shoulders.
• Place the hands on the floor slightly wider than shoulder-width apart, BUT place one hand in front of shoulder level and the other hand behind shoulder level.
• Slowly lower yourself down until you are 1 inch off the ground.
• Push through your chest, shoulders and triceps to return to the start position.
• Keep your body in a straight line at all times.
• Do all reps for one side and then change hand positions and complete all other reps.

Exercise Descriptions – Warm-up

2009-05-26T11:07:00.000-07:00

DB Split Squat

• Stand with your feet shoulder-width apart.

• Don’t use dumbbells for the warm-up.

• Step forward with your right leg, taking a slightly larger than normal step.

• Press the front of your back foot (left foot) into the ground and use it to help keep your balance. The left knee should also be bent.

• Contract your glutes, brace your abs and keep your spine in a neutral position.

• Lower your body until your right thigh is parallel to the ground.

• Keep your upper body upright and your lower back flat.

• Push up to the upright position, but don’t step back. Stay in a split-squat stance.

• Perform all reps for one leg and then switch.

Spiderman Climb

• Brace your abs.

• Start in the top of the push-up position.

• Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up outside of your shoulder and touch your foot to the ground.

• Keep your abs braced and slowly return your leg to the start position.

Exercise Descriptions – Warm-up

2009-05-26T11:06:00.000-07:00

Disclaimer:

You must have a Certified Personal Trainer (CPT) or Certified Strength & Conditioning Specialist (CSCS) provide you with instruction on correct form for all exercises.

Warm-up

T-Squat

• Hold your hands out to your sides in a “T” formation at all times.

• Keep your upper back and shoulders tensed throughout the exercise.

• Stand with your feet just greater than shoulder-width apart.

• Start the movement at the hip joint. Push your hips backward and “sit back into a chair”. Make your hips go back as far as possible.

• Squat as deep as possible, but keep your low back tensed in a neutral position.

• Don’t let your lower back become rounded.

• Push with your glutes, hamstrings, and quadriceps to return to the start position.

Close-grip Pushups

• Same as regular push-ups, but keep your hands shoulder-width apart and keep your elbows tucked into your sides as you do the pushup.

Sample Workout Structure

2009-05-26T11:05:00.002-07:00

• Here’s how a sample workout looks:

Bodyweight Warm-up (this should take you no more than 5 minutes)

• T-Squat – 10 reps

• Close-grip (Kneeling) Pushups – 8 reps

• Split Squat – 8 reps per side

• Spiderman Climb – 8 reps per side

Turbulence Training Strength Workout – Using L1 Workout A

1A) DB Squat (8 reps) 2-0-1

no rest – go directly to:

1B) Elevated (Kneeling) Pushup (8 reps) 2-0-1

Rest 1 minute.

Repeat this cycle 2 more times for a total of 3 supersets.

2A) DB Row (8 reps) 2-0-1

no rest – go directly to:

2B) Stability Ball Leg Curl (15 reps) 2-0-1

Rest 1 minute.

Repeat this cycle once more for a total of 2 supersets.

3A) Split Squat with Front Foot Elevated (8 reps) 2-1-1

no rest – go directly to:

3B) DB Rear-Delt Raise (10 reps) 2-0-1

Rest 1 minute.

Repeat this cycle 2 more times for a total of 3 supersets.

Bodyweight Interval Circuit Conditioning

• I prefer you do it after the TT strength training, but you can save it for the next day (your ‘rest’ day) if you prefer.

• See above for specific exercise order.

• Make sure you use the specific Interval Circuit for each specific workout.

Bodyweight Circuit/Interval Guidelines

2009-05-26T11:05:00.001-07:00

This program doesn’t use traditional interval training. Instead, you will perform one of the following bodyweight circuits after the strength training portion of the workout. This will be your bodyweight interval circuit conditioning.

Perform each circuit with no rest between exercises. Rest 1-minute at the end of the circuit and repeat 2 to 3 times.

Level 1 Interval Circuit Workouts

L1 Bodyweight Interval Circuit A

• Y-Squat – 12 reps

• Diagonal Lunge – 6 reps per side

• Offset (Kneeling) Pushup – 6 reps per side

• Spiderman Climb – 8 reps per side

• Jumping Jack – 60 jumps

L1 Bodyweight Interval Circuit B

• Prisoner Squat – 12 reps

• Step-up – 10 reps per side

• Push-up – Max Reps – 1 (1 rep short of failure)

• Reverse Lunge – 8 reps per side

• Squat Thrusts – 10 reps

Level 2 Interval Circuit Workouts

L2 Bodyweight Interval Circuit A

• Y-Squat – 15 reps

• Mountain Climber – 12 reps per side

• Decline Pushups – 8 reps

• 1-Leg RDL – 6 reps per side

• Burpees – 8 reps

• Squat Thrusts – 8 reps

L2 Bodyweight Interval Circuit B

• Waiters Bow – 12 reps

• Spiderman Climb – 12 reps per side

• Push-up – Max Reps – 1 (1 rep short of failure)

• Stability Ball Jackknife – 12 reps

• Jumping Jacks – 60 reps

• Plank with Arms on Ball – 30 seconds

Fusion Fat Loss Guidelines

2009-05-26T11:04:00.000-07:00

Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician.

• Perform this TT workout for 4 weeks then switch to the next TT workout.

– You must start with Level 1.

• Take at least 1 full day of rest per week (you may perform light activities, i.e. walking) on the rest day.

• Each pair of exercises (i.e. 1A & 1B) constitutes a “Superset”.

– In each Superset, do one set of the first exercise (1A), and without rest immediately do the next exercise (1B).

• Rest 1 minute after completing the superset (i.e. after 1B).

• Use the lifting tempo designated in the chart for each specific exercise.

• Don’t train to failure in the DB exercises. You should be able to do 1 more rep at the end of each set. You can train to failure in the BW exercises.

• Finish each workout with stretching for the tight muscle groups only.

Warm-up

• Never skip a warm-up.

• Bodyweight Warm-up Circuit – Go through the circuit 2x’s. Use a 2-0-1 tempo for all applicable exercises. Do not rest during the circuit.

– T-Squat – 10 reps

– Close-grip (Kneeling) Pushups – 8 reps

– Split Squat – 8 reps per side

– Spiderman Climb – 8 reps per side

• For a specific warm-up, perform 2 sets of each exercise in the first set. Start with 50% and then 75% of your “real set” weight. Perform 8 repetitions for each warm-up set.

• If you are limited by time, reduce the number of sets in the workout, but always perform the full warm-up.

Rulls

2009-05-26T10:58:00.000-07:00

Disclaimer:

You must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only.

The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician.

Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. Always do a warm-up prior to strength training and interval training.

See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Turbulence Training. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician.

You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don’t use Turbulence Training, please return this Special Report for a full refund.

Smoothies for Athletes Part 10

2009-05-26T10:50:00.000-07:00

TROPICAL FLING SMOOTHIE

1/2 cups each ripe pineapple and mango, cut up

1/2 cups milk

1/2 cups plain yogurt

2 teaspoons fresh lime juice

Process ingredients in blender or food processor until smooth and sweeten to taste.

TROPICAL FRUIT SMOOTHIE

1 cup frozen honeydew melon

1 cup frozen mango

1 frozen banana

1 cup plain yogurt

8 ounces peach nectar

Blend until smooth. Serves two.

TROPICAL STRAWBERRY SMOOTHIE

1 cup guava nectar

1 cup pineapple chunks

3/4 cups frozen peaches

3/4 cups frozen strawberries

Pour guava nectar into the blender first. All fruit goes into blender at one time. Put cover on and blend until smooth.

ULTIMATE SMOOTHIE

1 cup fresh‐squeezed orange juice

Flesh of 2 mangos

8 ounces (small package) of fresh or frozen blueberries

1 frozen banana

2 tablespoons flax seeds

1 teaspoon honey or maple syrup

Put all the ingredients in the blender in the order listed and mix on high until fully blended.

VITAMIN CUPS SMOOTHIE

2 bananas

1 orange

2 kiwis

10‐12 frozen strawberries

1/2 cups of frozen blueberries

1‐2 cups of orange juice

Put all the ingredients in the blender in the order listed and mix on high until fully blended.

WACKY WATERMELON SMOOTHIE

2 cups seeded watermelon chunks

1 cup cracked ice

1/2 cups plain yogurt

1 tablespoon sugar

1/2 teaspoons ground ginger

1/8 teaspoons almond extract

Combine all ingredients in blender container, blend until smooth.

ZIPPY PINEAPPLE CARROT SMOOTHIE

1/2 cups pineapple chunks

1 cup soy milk, any flavor

1 carrot, peeled and sliced

1/3 cups pineapple juice

1‐1ʺ piece ginger, peeled and minced

Honey to taste

Place all ingredients in blender container and blend until everything is smooth. Add ice if you like it frosty. The ginger adds the ʺzipʺ.

Smoothies for Athletes Part 9

2009-05-26T10:45:00.000-07:00

RASPBERRY BLAST SMOOTHIE

2 cups fresh or frozen red raspberries

1 cup nonfat or 1% milk

3 tablespoons red raspberry preserves

4 ice cubes

2 scoops plain or vanilla soy protein powder

Combine ingredients in blender. Cover and blend at high speed for about 1 minute.

RASPBERRY ORANGE SMOOTHIE

2 cups milk

2 cups plain yogurt

2 cups fresh raspberries (other berries may be substituted)

1 cup frozen orange juice concentrate

1 cup ice cubes

1 teaspoon vanilla extract

Combine all ingredients in an electric blender and process until smooth.

RASPBERRY PEACH SMOOTHIE

1 cup low‐fat peach yogurt

3/4 cups peach nectar

1/2 cups fresh raspberries, frozen

1 1/2 cups diced fresh peaches, frozen

Combine yogurt and nectar in a blender. Add peaches and raspberries. Blend until smooth.

RASPBERRY WATERMELON SMOOTHIE

2 cups seeded watermelon chunks

1/2 pint raspberries

1 cup ice cubes

1 tablespoon Sugar

Put all ingredients in blender. Set to blend. Blend until all ingredients have blended and there are no chunks of ice left

SMOOTHIE POWER SHAKE

1 cup nonfat soy milk

1/2 cups orange juice

1 banana

1/2 cups cantaloupe

1 tablespoon peanut butter

1/2 cups strawberries, fresh or frozen (without sugar)

Put all ingredients in blender. Set to blend. Blend until all ingredients have blended and there are no chunks of ice left.

SOUTHWEST SMOOTHIE

1/2 cups banana, sliced

1/2 cups mango, papaya, or guava *

2 cups milk

1 tablespoon honey

* fruit should be of one kind listed and be chopped. Place all ingredients in food processor work bowl fitted with steel blade or in blender container, cover and process on high speed until smooth. Strain if using mango.

SPICED DATE SMOOTHIE

1 cup nonfat milk

1 cup vanilla low fat frozen yogurt

3 dates, pitted and chopped

1/8 teaspoons ground cloves

1/8 teaspoons ground cardamom

1/8 teaspoons ground cinnamon

1/4 teaspoons pure vanilla extract

Blend all ingredients until smooth. Serve.

SPINACH SMOOTHIE

1 blender container loosely filled with spinach

1/2 banana

3/4 to 1 cup soymilk

1/4 of a 12 ounces can frozen dole pineapple juice concentrate

Ice (optional)

Blend until smooth. Note: apple juice concentrate can be used in place of pineapple juice.

STRAWBERRY BANANA SMOOTHIE

1 banana

4 strawberries

1/2 cups skim milk

1/2 cups apple juice

put all ingredients into blender. Blend until smoothie consistency is reached!

STRAWBERRY BLUEBERRY SMOOTHIE

1/2 cups frozen blueberries

1 cup frozen strawberries

1 frozen banana (peel before freezing)

1 1/2 cups milk

1/2 cups frozen vanilla or strawberry yogurt

Whirl all ingredients together in a blender until smooth. Serve immediately.

STRAWBERRY FRAPPE SMOOTHIE

2/3 cups oat milk (or use soy milk)

1 cup pineapple juice

2/3 cups apple juice concentrate

1/2 teaspoons vanilla

6 large frozen strawberries

10 ice cubes

Blend well, adding 1 tablespoon flaxseed oil and 2 teaspoons wheat germ, if desired.

STRAWBERRY KIWI SMOOTHIE

3 peeled kiwi

1 cup frozen banana slices

3/4 cups pineapple juice

1/2 cups frozen strawberries

Put all ingredients into blender. Blend until smoothie consistency is reached!

STRAWBERRY LEMONADE SMOOTHIE

Pour into blender:

1/2 cups lemon juice, freshly squeezed

1/4 cups cold water

Add and blend together:

1/4 cups sugar

3 cups strawberries, sliced and partially frozen

2 1/4 cups ice chips

STRAWBERRY LEMON YOGURT SMOOTHIE

1 cup low‐fat yogurt

1/2 cups orange juice

1 1/2 cups strawberries

1/2 cups ice crystals

1 tablespoon lemon juice

1/2 teaspoons lemon rind / zest

Place ingredients in a blender and puree until smooth.

STRAWBERRY RASPBERRY SMOOTHIE

1 1/2 cups orange juice

1 banana

1 cup frozen strawberries

1 cup frozen raspberries

Pour liquid ingredients into the blender first. Yogurt is a liquid ingredient. All fruit goes into blender at one time. Put cover on and blend until smooth.

STRAWBERRY SUNRISE SMOOTHIE

8 ounces carton vanilla yogurt

1/2 cups frozen strawberries

1/4 cups apple juice

1 frozen banana, chopped

Place all ingredients in a blender, cover and blend until desired consistency. Serves 2. Note: this is a good way to use up bananas that are about to get overripe. Donʹt let them go too far though. While still tasty, cut up and place on wax paper on a flat dish or pan that will fit in your freezer. As soon as they are frozen, dump into a zipper freezer bag. Use for this and other banana smoothies or slushies.

SUGAR FREE STRAWBERRY SMOOTHIE

1 8 ounces carton plain nonfat yogurt

1/4 cups skim milk

3 packets equal or 1 teaspoon equal measure

3 cups frozen strawberries

1 cup ice cubes

In a blender container combine yogurt, milk, and equal. With the blender running, add berries a few at a time through opening in lid. Blend until smooth, then add ice cubes one at a time through opening in lid, blending until slushy. Pour into glasses.

SUMMER SMOOTHIE

1 envelope unflavored gelatin

1 cup orange juice, divided

6 strawberries, washed and hulled

1 ripe banana

1 cup vanilla frozen yogurt

6 large ice cubes

Additional strawberries and orange slices, for garnish sprinkle gelatin over 1/4 cups orange juice in saucepan, let stand 1 minute. Over low heat, stir until gelatin completely dissolves, about 2 minutes. Blend remaining orange juice, strawberries, banana and vanilla yogurt in blender at high speed until smooth. Add gelatin mixture, process until blended. Add ice cubes, process at high speed until smooth and frosty. Garnish with additional strawberries and orange slices. Serve immediately.

SWEET POTATO SMOOTHIE

2 medium‐size sweet potatoes (about 2 cup)

1 tablespoons brown rice syrup

1 tablespoon sucanat

1 teaspoon vanilla flavoring

1/4 to 1/2 teaspoons butterscotch flavoring

2 to 2 1/2 cups water

2 ice cubes (opt. )

2 teaspoons sesame tahini (ethnic food department)

Bake sweet potatoes until tender. Let cool (in refrigerator when not too warm). Peel skins sweeteners and flavorings. Begin blending. After several seconds of blending, stop the unit and mix the ingredients, if necessary, using a long utensil. Reblend to a creamy consistency. Serve warm or chilled.

TANGERINE DREAMS SMOOTHIE

1 cup tangerine juice

2 ripe bananas

1 ripe papaya, seeded, skin removed and diced

Blend all ingredients and serve.

TOFU FRUIT SMOOTHIE

1/2 cups apple juice

1/2 cups frozen vanilla nonfat yogurt, or any flavor of sorbet

4 ounces (1/2 cup) soft tofu, drained

1 cup fresh or frozen sliced strawberries or peaches

1 banana, peeled and broken into chunks

1 teaspoon honey

1/2 cups ice cubes

Fresh whole berries for garnish (optional)

Place all ingredients into container of electric blender. Blend on high until smooth, about 30 seconds.

Smoothies for Athletes Part 8

2009-05-24T12:01:00.000-07:00

PEANUT BUTTER AND JELLY SMOOTHIE
2 cups milk
2 tablespoons blackberry jelly
2 tablespoons peanut butter
1 banana, frozen and chunked
2 tablespoons honey
2 teaspoons wheat germ
In a blender combine milk, jelly, peanut butter, banana, honey and wheat germ. Blend until smooth.
PEANUT BUTTER SUNDAE SMOOTHIE
1/4 cups smooth peanut butter
2 tablespoons honey
1/3 cups milk
3 cups vanilla ice milk
1/4 teaspoons wheat germ
Stir peanut butter, honey and milk together. Cook over low heat, stirring constantly. Remove from heat when peanut butter has melted, stir in ice milk and wheat germ, serve chilled.
PEAR AVOCADO SMOOTHIE
1 large pear, chopped
1/2 cups green grapes
1/4 avocado
2 teaspoons honey
1 teaspoon lemon juice
Blend and top with chopped pecans.
PEAR RASPBERRY SMOOTHIE
2/3 cups soy milk
1/4 cups dole country raspberry concentrate
3 ripe pears, cored
12 ice cubes
Place soy milk (or your choice of any other milk or non‐dairy substitute) and all remaining ingredients in blender in order given. Blend until smooth and creamy.
PECAN PIE SMOOTHIE
1 ounce hazelnut syrup
ounces caramel syrup
ounces Irish cream syrup
4 ounces cold milk
2 cups of ice
Garnish:
Whipped cream
teaspoons chopped pecans
Pour syrups, and milk into blender. Add ice and blend until smooth. Pour into glass and top with whipped cream. Sprinkle nuts on top.
PEPPERMINT SMOOTHIE
4 scoops peppermint ice cream
1 1/2 cups milk
2 drops peppermint extract
1 teaspoon vanilla extract
Combine in blender container and blend until smooth. Serve immediately.
PERSIMMON SMOOTHIE
5 persimmons, without skin and seeds
2 cups orange juice
1 cup frozen berries
Blend all ingredients and serve.
PINA BANANA SMOOTHIE
1 cup pineapple juice
1/3 cups coconut milk
1 1/2 cups frozen banana slices
1/2 cups pineapple chunks
Pour liquid ingredients into the blender first. All fruit goes into blender at one time. Put cover on and blend until smooth.
PINA COLADA SMOOTHIE
1 frozen banana
1 cup milk/soymilk
1‐2 teaspoons shredded coconut
1/4 cups chopped or crushed pineapple (fresh is best, but canned is pretty good too)
Blend.
PINEAPPLE BUTTERMILK SMOOTHIE
20 ounces unsweetened pineapple chunks
1 cup buttermilk
2 teaspoons vanilla extract
2 teaspoons liquid sweetener
Mint leaves‐‐optional
Drain pineapple, reserving 1/2 cups juice. Freeze pineapple chunks. Place juice, buttermilk, vanilla, sweetener and frozen pineapple into a blender container. Blend until smooth. Pour into glasses and garnish with mint if desired.
PINEAPPLE PAPAYA SMOOTHIE
1 cup orange juice
1 1/2 cups frozen papaya chunks
1 cup pineapple chunks
1 to 2 tablespoons unsweetened shredded coconut (optional)
Pour orange juice into the blender first. Add coconut, if using, and then fruit. Put cover on and blend until smooth.
PINEAPPLE YOGURT WHIRL
6 ounces can pineapple juice concentrate, thawed
1/2 cups water
1/2 cups skim milk
8 ounces carton vanilla yogurt
2 tablespoons sugar
1 1/2 teaspoons vanilla
2 cups ice cubes
Pineapple wedges, for garnish
In a blender container, combine the pineapple juice concentrate, water, milk, yogurt, sugar, and vanilla. Blend mixture until smooth. With the blender running, add ice cubes slowly through the opening in the lid and blend mixture until slushy. Pour into tall glasses and decorate each serving with fresh pineapple wedge.
PINK SMOOTHIE DELUXE
2 cups sliced banana
1 1/2 cups frozen strawberries
1 cup ruby red grapefruit juice
1 cup orange juice
1 cup ice crystals
Place ingredients in a blender and puree until smooth.
PISTACHIO BANANA GULP
1 container plain nonfat yogurt
2‐3 ounces pistachio instant pudding mix
1 ripe banana
1/4 cups skim milk
Handful or more of crushed ice
Put all ingredients into blender. Blend until smoothie consistency is reached!
PUMPACKETIN PIE SMOOTHIE
1 (15 ounces) can solid pack pumpacketin puree
1 (12 fluid ounces) can frozen apple juice concentrate
1/8 teaspoons ground nutmeg
1 teaspoon ground cinnamon
2 1/2 cups water
Remove pumpacketin from can and freeze for 1 hour. In a blender combine partially frozen pumpacketin, frozen apple juice concentrate, nutmeg and cinnamon. Blend until smooth. Continue to blend while adding water to fill the blender.
PURPLE PASSION SMOOTHIE
1 banana
1 cup non‐fat yogurt
1/3 cups blueberries (can be frozen)
1/3 cups strawberries (can be frozen)
2/3 cups ice
Place all ingredients into blender and blend until smooth.
QUAD BERRY QUENCHER
2 bananas
1 cup low‐fat strawberry yogurt or frozen yogurt
1/2 cups cranberry juice cocktail
1‐1/2 cups strawberries, hulled, frozen
1 cup raspberries, frozen
Place all the ingredients in a blender. Blend until smooth.
RAINBOW SMOOTHIE
10 ounces apple‐cranberry juice
4 ounces strawberries
2 ounces pineapple chunks
2 scoops rainbow sherbet
1/2 banana
1/2 cups ice
Place ingredients in a blender and puree until smooth.
RASPBERRY BANANA SMOOTHIE
2 bananas, peeled and sliced
1 1/2 cups pineapple juice
1 packet vanilla low‐fat yogurt (8ounces)
1 cup fresh or frozen raspberries
Place the bananas in a single layer on a baking sheet, freeze until hard. Combine the bananas, pineapple juice, yogurt and raspberries in the container of an electric blender, process until smooth. Serve immediately.

Smoothies for Athletes Part 7

2009-05-24T11:51:00.000-07:00

MEXICAN SMOOTHIE
1 cup tomato juice
1/2 teaspoons chopped jalapeno pepper
1/4 teaspoons cayenne
1/4 cups chopped onion
1/2 cups chopped parsley
2 cloves garlic, peeled
Chop and blend all the ingredients together. Serve immediately.
NECTARINE SMOOTHIE
1 nectarine
6 ounces light (reduced sugar) fat‐free peach frozen yogurt (this is one container of yoplait)
1/2 cups dole pineapple‐orange‐guava juice (comes in a carton)
1/2 cups crystal light or other sugar‐free lemonade
1 packet equal sweetener or. . . 2 teaspoons sugar if equal is not available
Put all ingredients into blender. Blend until smoothie consistency is reached!
OATMEAL FRUIT SMOOTHIE
1 cup soy milk
1/2 cups rolled oats
1 banana, broken into chunks
14 frozen strawberries
1/2 teaspoons vanilla extract
1‐1/2 teaspoons white sugar
In a blender, combine soy milk, oats, banana and strawberries. Add vanilla and sugar if desired. Blend until smooth. Pour into glasses and serve.
ORANGE PINEAPPLE SMOOTHIE
1/2 cups orange juice
1/4 cups pineapple juice
1/2 banana
1/4 teaspoons ginger root ‐‐ fresh, peeled, grated, up to 1/2 teaspoons
1/2 cups crushed ice ‐‐ or 2 small ice cubes
Blend all ingredients in a blender or food processor until smooth.
ORANGE PINEAPPLE COCONUT SMOOTHIE
1/4 cups orange juice
1/4 cups pineapple juice
1 tablespoon coconut milk ‐‐ *
1/2 banana
1/4 teaspoons ginger root ‐‐ fresh, peeled, grated
1/2 cups crushed ice or 2 small ice cubes
* can be made from fresh or dried coconut or purchased bottled. Do not use the canned coconut mix for mixed drinks as it is very sweet and different. If using fresh coconut, cut coconut meat into 1ʺ pieces & place equal amounts of coconut & hot water in food processor or blender. Puree at high speed for a couple of minutes, let steep for 30 minutes. Then pour into a strainer set over a bowl. Press on the pulp and squeeze by the handful to extract as milk as possible. Pour the milk through a fine‐mesh strainer. For dried coconut: use 1 cup p unsweetened, dried coconut with 1 1/2 cups hot tap water. Allow to stand for 5 minutes. Puree one minute and proceed as above. Will keep up to three days refrigerated and indefinitely, if frozen. Blend all ingredients in a blender or food processor until smooth.
ORANGE CREAMSICLE SMOOTHIE
2 whole seedless oranges, peeled
3 tablespoons high protein shake powder (vanilla flavored)
1 cup water
1/2 cups vanilla frozen yogurt (optional)
Place all ingredients in a blender and blend until smooth.
ORGANIC SMOOTHIE
2 cups organic calcium‐fortified orange juice
1 cup frozen organic strawberries
1/3 cups frozen organic blueberries (more or less ‐ to taste)
1 banana
Blend in your blender till smooth, then add the following optional ingredients, if desired: slightly less than 1/4 cups flax oil 2. 5 scoops of your favorite powdered protein supplement this recipe makes a lot of smoothie, enough to feed myself & my 2 sons for breakfast. It also freezes really well (for smoothie Popsicles). If you only need to feed yourself, then you can cut the ingredients in half. . . . . . .
PAPAYA SMOOTHIE
2 papayas, ripe
1/2 cups orange juice
1/2 cups vanilla frozen yogurt
Peel, seed and coarsely chop papayas. Combine all ingredients in a blender or food processor and blend until smooth. Makes 2 servings. About 2 cups of papaya cubes would make two tall glasses of smoothie. Select the ripest for best flavor. If not ripe enough, you may have to add a little sugar to the smoothie.
PASSIONATE PEACH SMOOTHIE
1 can peaches in syrup
1 frozen banana
1 cup Ben and jerryʹs purple passion sorbet
1 can peach nectar
2 cups grape juice
Blend until smooth. It lives up to itʹs name.
PEACH SMOOTHIE
1 cup frozen peach slices
1/2 banana, sliced
3 tablespoons nonfat vanilla yogurt
1/4 cups orange juice or apple juice
1/2 cups nonfat rice milk, optional
Sugar to taste. Throw all ingredients in the blender and chop and then puree for many seconds until it is delightfully smooth.
PEACHES AND DREAMS SMOOTHIE
10 ounces of apple cider
3‐5 slices of peach
4 large strawberries
1 banana
1/8 teaspoons of cinnamon
Put all ingredients into blender. Blend until smoothie consistency is reached!
PEANUT BUTTER SMOOTHIE
1/4 cups peanut butter, chunky or smooth
1 cup vanilla ice cream
1 cup milk
Place all ingredients into blender and blend on high until just combined.
PEANUT BUTTER BANANA SMOOTHIE
2 large ripe bananas, peeled, sliced, frozen
2 cups milk
1/4 cups creamy peanut butter
2 tablespoons sugar
1 teaspoon imitation banana extract
Place all ingredients in blender. Blend until smooth. Pour into tall glasses and serve immediately.

Smoothies for Athletes Part 6

2009-05-24T11:49:00.000-07:00

INSTANT BREAKFAST SMOOTHIE
8 to 12 ounces of milk
1 packet of instant breakfast, preferably chocolate
1 spoonful of peanut butter
1 frozen banana
About 3 ice cubes
Pour milk into blender. Add remaining ingredients. Put the blender on blend till Banana and ice are chopped up then whip it for about 5 seconds. Itʹs fast and Delicious.
ISLAND ESCAPE SMOOTHIE
2 cups vanilla frozen yogurt
1 cup sliced mango
1 cup sliced and peeled papaya
1 tablespoon pina colada mix
1/4 cups kiwi
1/2 cups ice
Place ingredients in a blender and puree until smooth.
JELLO SMOOTHIE
4 ounces prepared jello ‐ any flavor
4 ounces milk
4 ounces sherbet ‐ flavor should match the jello flavor
Mix in a blender. Top with whipped cream and colored sugar, if desired. This makes a great and easy summer beverage
KIWI COOLER
9 kiwifruit
4 cups pineapple juice
8 ice cubes
2 cups sparkling water
8 large strawberries
Peel the kiwis and cut into small pieces. Place half in a blender with 2 cups juice and 4 ice cubes. Blend until smooth. Stir in 1 cup sparkling water. Repeat with the remaining kiwis, 2 cups juice, 4 ice cubes, and 1 cup sparkling water. Pour into tall glasses and garnish each with a strawberry.
KIWI PEACH SMOOTHIE
4 kiwifruit, peeled
4 peaches, peeled and frozen*
16 ounces can pineapple juice
1/4 cups powdered sugar
1/4 cups frozen limeade concentrate
1/4 teaspoons coconut extract
1 cup ice cubes
Garnish: kiwifruit slices
* If fresh peaches are unavailable, substitute 1 1‐pounds Bag frozen peaches. Process first 7 ingredients in a blender until smooth, stopping to scrape down sides. Garnish, if desired, and serve immediately.
LEMON LIME SMOOTHIE
10 ounces lemon lime soda
2 ounces lemons
2 ounces limes
1 scoops lemon sherbet
1 scopp lime sherbet
1/2 banana
1 cup ice
2/3 cups granulated sugar
Place ingredients in a blender and puree until smooth.
LEMON WATERMELON SMOOTHIE
1‐1/2 cups seeded watermelon, diced
1 cup lemon sorbet
8‐10 ice cubes
1 tablespoon fresh lemon juice
Place all the ingredients in a blender. Blend until smooth. The tart lemon sorbet is a perfect match with the sweet, juicy watermelon. To make an even thicker smoothie, freeze the watermelon first. Serves 2. Variation: add a shot of vodka, for a wonderful, slushy, frozen cocktail!
LEMONADE SWEET TART SMOOTHIE
Just think of a sweet‐tart lemon milkshake. . . Only slushy! 1 (6‐ounces) can frozen lemonade concentrate
1 cup milk
1 cup water
1/4 cups sugar ‐ or to taste
1 teaspoon vanilla extract
10 to 12 ice cubes
Place all ingredients into container of electric blender. Blend on high until smooth, about 30 seconds. Serve immediately.
MANGO SMOOTHIE
1 ripe mango, peeled, pitted, chopped ‐‐ (approx. 1‐1/4 cups)
3/4 cups milk, skim ‐‐ chilled
1/4 cups nonfat vanilla yogurt
3/4 teaspoons vanilla extract
3 ice cubes
Pinch of salt
Fresh mint sprigs
Combine all ingredients except mint in blender. Blend until smooth and creamy. Garnish with mint.
MANGO TANGO SMOOTHIE
1 cup frozen mango
1 frozen banana
1 cup peach sorbet
1 can papaya nectar
Blend until smooth.
MANGO PAPAYA SMOOTHIE
1 mango (about 1 1/2 pounds), peeled, pitted, and chopped coarse
1 papaya, peeled, seeded, and chopped coarse
2 cups plain yogurt
2 tablespoons fresh lime juice plus 4 lime slices for garnish
3 tablespoons honey, or to taste
1/4 teaspoons almond extract
In a blender blend the mango, the papaya, the yogurt, the lime juice, the honey, the almond extract and 1 cup ice cubes in batches until the mixture is smooth and blend in another 1/2 cups ice cubes if desired to thin the smoothie mixture to desired consistency. Divide the mixture among 4 chilled large glasses and garnish each smoothie with a lime slice. Serves

Smoothies for Athletes Part 5

2009-05-21T09:37:00.000-07:00

GINGERROOT SMOOTHIE
1 apple, cored, peeled, and sliced
1 lemon, peeled and seeded
1/2 cups filtered water
1/2 cups ice
1 (2‐inch) piece fresh gingerroot, peeled and crushed
This is a good smoothie for a queasy tummy. Drink it slowly. Blend all ingredients until smooth.
GRANOLA PEACH SMOOTHIE
1 ripe, medium‐size peach
2 teaspoons lemon juice
2 teaspoons honey
1/2 cups yogurt
2 tablespoons granola or buckwheat crunchies
Blend the first four ingredients. Sprinkle granola or buckwheat on top.
GRAPE CHERRY GUZZLER
2 cups 100% grape juice from concord grapes (bottled or frozen reconstituted)
2 tablespoons lemon juice
1 cup frozen dark sweet pitted cherries
1/2 teaspoons cinnamon
1/2 cups plain nonfat yogurt
Process all in blender until smooth. Pour over crushed ice.
GRAPEFRUIT SMOOTHIE
1 large grapefruit, peeled and sectioned
1 8ounces container vanilla, orange or apricot‐flavored low fat yogurt
2 teaspoons sugar
4 ice cubes
fresh mint for garnish (optional)
In blender container, place grapefruit sections, yogurt, and sugar. Cover and blend on medium speed. While machine is running, add ice cubes one at a time through hole in cover, cover and blend for 45 to 60 seconds at high speed until frothy. If desired, to remove pulp, pour through strainer to serve. Garnish with fresh mint if desired.
GUAVA SMOOTHIE
1 frozen banana
1 cup of frozen strawberries
1 cup peach sorbet
1 can guava nectar
Blend until smooth.
HAWAIIAN SILK SMOOTHIE
1 cup soy milk
1/2 cups pineapple juice
1 tablespoon maple syrup
2 tablespoons nonfat dry milk
Ice cubes
1 tablespoon coconut milk
Put all ingredients into blender. Blend until smoothie consistency is reached!
HOLIDAY PUNCH SMOOTHIE
2 cups orange juice
2 cups lemon juice
2 cups grenadine syrup
3 quarts ginger ale
1 pint of quartered strawberries or sliced fruit in season
Mix juices and syrup. Pour over block of ice to chill. Just before serving, add ginger ale and fruit.
HONEY RASPBERRY SMOOTHIE
1 cup frozen raspberries
1 cup cold skim milk
1 cup plain low fat yogurt
2 tablespoons honey
1 banana
1/4 teaspoons vanilla
6‐8 crushed ice cubes
Place berries and 1/2 cups milk in blender. Blend on high for one minute until smooth. Add remaining milk, yogurt, honey, banana and vanilla. Beat for another minute. Add crushed ice cubes. Blend slowly until smooth.
HONEYDEW MELON SMOOTHIE
2 cups scooped‐out honeydew melon
1 teaspoon fresh lemon juice
1 1/2 cups vanilla frozen yogurt
In a blender purée the melon with the lemon juice and a pinch of salt. Add the frozen yogurt and blend until it is smooth. Makes about 3 cups, serving 2.
HONEYDEW MINT SMOOTHIE
2 1/2 cups honeydew melon
2 tablespoons of chopped fresh mint
1 tablespoon fresh lime juice
pinch of salt
1/3 cups of ginger ale or lemon and lime soda
6 ice cubes
Blend until smooth. Serves two. Sinfully delicious.
HONEY OF A PEACH SMOOTHIE
1 1/4 cups plain low fat yogurt
1 pound ripe peaches, peeled, pitted, sliced
2 tablespoons fresh lemon juice
1/4 cups honey
1/4 teaspoons vanilla extract
Divide 1 cup yogurt among 8 sections of ice cube tray. Freeze until yogurt cubes are solid, at least 4 hours. (can be prepared 1 day ahead, keep frozen. ) puree peaches with lemon juice in processor or blender. Add remaining 1/4 cups yogurt, honey and vanilla. Process until mixture is well blended. Add frozen yogurt cubes and process until mixture is smooth and frothy. Pour into chilled tall glasses and serve. 2 servings.

Smoothies for Athletes Part 4

2009-05-21T09:35:00.000-07:00

DAIQUIRI TWIST SMOOTHIE
1 cup apple‐cranberry juice
1/2 cups orange juice
1/2 cups frozen blackberries
1/2 cups kiwis
1/2 cups crushed ice
1/2 teaspoons sugar
1 scoop vanilla ice cream
Place ingredients in a blender and puree until smooth.
DATE YOGURT SMOOTHIE
1/2 cups chopped dates
1 banana, chopped, (about 1/2 cup)
1/2 cups orange juice
1/2 cups plain nonfat yogurt
1/2 cups crushed ice
Combine dates, banana slices, and orange juice in a blender and puree until dates are finely chopped. Add yogurt and ice, blend until just combined.
DOUBLE APPLE SMOOTHIE
2 bananas
1 green apple
1 red apple
10‐12 frozen strawberries
1‐2 cups apple juice
Put all the ingredients in the blender in the order listed and mix on high until fully
blended.
DOUBLE MELON SMOOTHIE
1 1/2 cups seeded and chopped watermelon
1 1/2 cups seeded and chopped honeydew melon
Juice of 2 limes
1 cup vanilla low fat yogurt
1 cup ice cubes
Place all ingredients in a blender and blend until smooth. Pour into glasses.
EVERYTHING BUT THE KITCHEN SINK SMOOTHIE
2 bananas
1 orange
1 apple
2 chunks of fresh pineapple
2 kiwis
1/2 cups of frozen blueberries
10‐12 frozen strawberries
1‐2 cups cranberry juice
1 (14‐ounces) can eagle brand sweetened condensed milk (not evaporated milk)
1 (8‐ounces) carton plain yogurt
1 small banana, cut up
1 cup frozen or fresh whole strawberries
1 (8‐ounces) can crushed pineapple packed with juice, chilled
2 tablespoons real lemon juice from concentrate
1 cup ice cubes
Halved fresh strawberries, optional
Chill eagle brand. In blender container, combine eagle brand, yogurt, banana, whole strawberries, pineapple with its juice and real lemon, cover and blend until smooth. With blender running, gradually add ice cubes, blending until smooth. Garnish with halved strawberries if desired. Serve immediately.
FLAXSEED SMOOTHIE
1 medium banana or fruit of choice
1/4 cups yogurt or tofu
1 to 2 tablespoons concentrated fruit juice
1/4 teaspoons vanilla
1/3 cups soy milk
1 tablespoon flaxseed oil
1 tablespoon flaxseed meal
Dash cinnamon or mace
Blend all together until creamy smooth.
FROSTY FRUIT SMOOTHIE WITH WHEAT GERM
1 cup low‐fat vanilla yogurt
1 cup sliced peaches, fresh, frozen or canned
1 ripe banana, cut into chunks
1/4 cups wheat germ
1/4 cups orange juice
1 cup ice cubes
Peach or banana slices, opt. 2 teaspoons wheat germ, optional
In blender or food processor, combine yogurt, peaches, banana, wheat germ, 1/4 cups orange juice and ice cubes. Cover and blend about 1 minute, or until smooth. Serve immediately, poured into tall glasses and garnished with peach or banana slices and sprinkled with 2 teaspoons wheat germ.
FROZEN FRUIT SMOOTHIE
1/2 cups frozen bananas
1/2 cups frozen peaches
1/2 cups frozen strawberries
2 cups milk
1/4 cups orange juice
2 tablespoons honey
In a blender, combine all the above until smooth. Pour in tall glasses, pop a straw in and enjoy! Wonderful for those hot days in the summertime.
FRUIT COCKTAIL SMOOTHIE
8 ounces canned fruit cocktail, chilled
1 cup milk
1/4 cups nonfat dry milk powder
1/2 teaspoons vanilla
1/2 cups ice cubes
2 dashes ground cinnamon
In a blender container combine undrained fruit cocktail and remaining ingredients. Cover, blend till combined. Add ice cubes, cover and blend till smooth. Sprinkle with additional cinnamon (for garnish) if desired. Serve immediately.
FRUIT SALAD SMOOTHIE
1 medium ripe peach
3/4 cups fresh or frozen strawberries
1/2 banana ‐‐ peeled
2 cups skimmed evaporated milk ‐chilled
4 teaspoons frozen orange juice concentrate
1 teaspoon vanilla
4‐6 ice cubes
Cinnamon ‐‐ optional
Combine everything in blender except ice and cinnamon. With blender running, add ice cubes one at a time. Divide smoothie into 4 chilled glasses and sprinkle with cinnamon.
FRUITY SUNFLOWER SMOOTHIE
1/3 20ounces bag frozen strawberries
1 banana
1/2 15ounces can pineapple (including juice), or several slices of fresh pineapple
3 tablespoons low‐fat plain yogurt
2 tablespoons unsalted sunflower seeds
6 ounces orange juice
Blend for about 30 seconds, then serve.

Smoothies for Athletes Part 3

2009-05-21T09:33:00.000-07:00

CAPPUCCINO SMOOTHIE
2 cups brewed double strength coffee
1 pint coffee ice cream
6 cups ice
1 1/2 cups milk
Whipped cream, if desired
Cinnamon for garnish
Place coffee, ice cream, ice and milk in blender. Mix until smooth. Top with whipped cream and cinnamon.
CAROB SMOOTHIE
3‐4 dates, pitted and soaked 20 minutes
1 cup nut or grain milk
1 frozen banana, cut in chunks
3‐4 tablespoons carob powder
Dash vanilla (optional)
Place dates in a small bowl with just enough water to cover. Let them soak 20 minutes, drain. In blender, combine the dates, nut milk, banana, carob powder and vanilla. Blend until smooth. Drink immediately.
CHERRY BERRY SMOOTHIE
1 cup low‐fat cherry yogurt
1/4 cups cranberry juice
1 cup frozen, pitted cherries
3/4 cups frozen, unsweetened blueberries
Combine the yogurt and cranberry juice in a blender. Add the cherries and berries. Blend until smooth. Makes about 2‐1/2 cups, serves 2.
CHERRY CANTALOUPE SMOOTHIE
1/2 cantaloupe (peeled, seeded, and sliced)
1/2 cups apple or apricot juice
2‐3 pitted cherries
1/4 cups raspberries or blackberries
3‐4 ice cubes
Put all ingredients into blender. Blend until smoothie consistency is reached!
CHERRY VANILLA SMOOTHIE
1 cup frozen vanilla yogurt
1 cup apple juice
2 cups frozen cherries
Pour liquid ingredients into the blender first. Yogurt is a liquid ingredient. Add cherries. Put cover on and blend until smooth.
CHOCOLATE BANANA SMOOTHIE
1 frozen banana ‐‐ peeled
6 ounces light (reduced sugar) fat‐free vanilla or cherry frozen yogurt
2 tablespoons Hershey s chocolate syrup
1/2 cups non‐fat milk
Put all ingredients into blender. Blend until smoothie consistency is reached!
CHOCOLATE MINT SMOOTHIE
4 scoops peppermint ice cream
1 1/2 cups milk
2 drops peppermint extract
1 teaspoon vanilla extract
4 tablespoons bittersweet chocolate syrup
Combine in a blender container and blend until no white shows. Serve immediately.
CHOCOLATE PEANUT BUTTER BANANA SMOOTHIE
1/2 cups rice milk
1/2 cups silken tofu
1/3 cups creamy peanut butter
2 fresh bananas, frozen and sliced
2 tablespoons chocolate syrup
6 ice cubes
Combine the rice milk, tofu and peanut butter in a blender. Add the bananas, chocolate syrup and ice cubes. Blend until smooth, about 30 to 40 seconds. Makes 2 servings.
CITRUS COOLER
6 1/2 cups ruby red or pink grapefruit juice, divided
2 cups pineapple juice
1 (6 ounces) can frozen orange juice concentrate, thawed and undiluted
2 cups lime‐flavored sparkling mineral water, chilled
Garnish: lime slices
Pour 2 1/2 cups grapefruit juice into ice trays, filling 28 sections, freeze. Combine remaining 4 cups grapefruit juice, pineapple juice, and orange juice concentrate, stir well. Cover and chill at least 3 hours. Stir in mineral water just before serving. Place 3 frozen grapefruit juice cubes in each of 9 glasses, fill each fruit juice mixture. Garnish, if desired. Serve immediately.
CITRUS TEA SMOOTHIE
1 cup orange segments, chilled
1/2 cups grapefruit segments, chilled
1/2 cups strong‐brewed earl grey tea, chilled
3/4 cups orange sherbet
2 ice cubes, crushed
Combine the orange segments, grapefruit segments, and tea in a blender. Add the sherbet and ice. Blend until smooth.
COCOA BERRY SMOOTHIE
3/4 cups apple juice
1 cup vanilla yogurt
2 cups mixed frozen berries
2 to 3 tablespoons sweetened powdered cocoa
Pour liquid ingredients into the blender first. Yogurt is a liquid ingredient. Add berries and cocoa. Put cover on and blend until smooth.
COCONUT GINGER SMOOTHIE
1/4 cups apple juice
1 pinch coconut, grated or. . . 1 tablespoon coconut milk *
1/2 banana
1/4 teaspoons ginger root ‐‐ fresh, peeled, grated
1/2 cups crushed ice ‐‐ or 2 small ice cubes
* can be made from fresh or dried coconut or purchased bottled. Do not use the canned coconut mix for mixed drinks as it is very sweet and different. If using fresh coconut, cut coconut meat into 1ʺ pieces & place equal amounts of coconut & hot water in food processor or blender. Puree at high speed for a couple of minutes, let steep for 30 minutes. Then pour into a strainer set over a bowl. Press on the pulp and squeeze by the handful to extract as milk as possible. Pour the milk through a fine‐mesh strainer. For dried coconut: use 1 cup p unsweetened, dried coconut with 1 1/2 cups hot tap water. Allow to stand for 5 minutes. Puree one minute and proceed as above. Will keep up to three days refrigerated and indefinitely, if frozen. Blend all ingredients in a blender or food processor until smooth.
COFFEE SMOOTHIE
3 to 4 tablespoons instant coffee powder
1 cup milk (nonfat okay)
1 cup vanilla frozen yogurt
1 cup frozen bananas
Pour liquid ingredients into the blender first. Yogurt is a liquid ingredient. Add bananas. Put cover on and blend until smooth.
CUCUMBER MINT SMOOTHIE
1 cucumber, peeled, seeded and chopped
3 tablespoons mint leaves & mint sprigs ‐‐ finely chopped
1 1/2 cups apple juice or still cider
1 cup lemon sorbet
1 cup ice cubes
Place the cucumber, mint, apple juice or cider, sorbet and ice in a blender, and blend until smooth. Garnish with mint, and serve.

Smoothies for Athletes Part 2

2009-05-21T09:22:00.000-07:00

BANANA BLUEBERRY SMOOTHIE

2 bananas

1/2 cups blueberries

1 cup plain yogurt

Peel bananas, slice and place on a cookie sheet. Put in freezer and freeze until solid. Remove from freezer and place in blender. Slice berries and add to blender. Pour in yogurt. Blend until smooth. Pour into glass and serve.

BANANA HAZELNUT SMOOTHIE

4 medium bananas, peeled and sliced into 1/2 inch pieces

6 tablespoons light brown sugar

1/4 cups hazelnuts

1 cup ice cubes

1/4 cups milk

1/4 cups dark rum or hazelnut liqueur

2 tablespoons chopped hazelnuts, for garnish (optional)

Place the sliced bananas in a sealed plastic bag and put them in the freezer for 1 hour. Place the brown sugar and 1/4 cups hazelnuts in a blender and grind together until fine. Place the frozen bananas, ice cubes, milk, and rum in the blender with the sugar and nut mixture. Blend until smooth. Pour the smoothies into 4 goblets or tall glasses. Garnish with chopped nuts, if desired. Serve immediately.

BANANA NUTBREAD SMOOTHIE

1 ounce hazelnut liqueur

ounces banana liqueur

ounces vanilla syrup

2 ounces half and half

banana

2 cups of ice

1 teaspoon chopped walnuts

2 ounces whipped cream

Pour liqueurs, syrup, half and half, banana and half of the walnuts into blender. Add ice and blend until smooth. Pour into glass and top with whipped cream. Sprinkle chopped nuts on top.

BANANA OATMEAL SMOOTHIE

1 cup milk

1 packet instant oatmeal, regular flavor

1 whole banana, cut in chunks

1 cup orange juice

Combine all ingredients in a blender. Cover and blend on high speed for 1 minute.

BANANA ORANGE TWIST

3 ounces frozen orange juice concentrate

1/4 teaspoons vanilla

1/2 cups milk

1/2 cups water

1/2 small banana, sliced

5 ice cubes

Combine everything except ice and blend for 15 seconds. Add ice and blend for 2 minutes.

BANANA PEARBERRY SMOOTHIE

1 medium banana

1 cup pear nectar (Goya brand is very good)

1 tablespoon seedless raspberry jam (use Polaner all‐fruit if possible)

6 ice cubes or. . . 1 cup of ice

Place all ingredients into a blender. Blend on high speed until all of the ice has dissolved and the consistency is smooth, about 2 minutes.

BANANA SPLIT SMOOTHIE

1 cup nonfat milk

1 1/2 cups frozen banana slices

1/2 cups pineapple chunks

5 frozen strawberries

1 1/2 to 2 tablespoons sweetened cocoa powder (to taste)

Pour milk into the blender first. Add cocoa and then fruit. Put cover on and blend until smooth.

BASIC FRUIT SMOOTHIE

1 quarter strawberries, hulled

1 banana, broken into chunks

2 peaches

1 cup orange or peach or mango or apple juice

2 cups ice

In a blender, combine strawberries, banana and peaches. Blend until fruit is pureed. Blend in the juice. Add ice and blend to desired consistency. Pour into glasses and serve.

BERRY ALMOND BLAST

1/2 cups frozen whole berries (use blackberries, strawberries or raspberries)

1 cup nonfat soy milk

3/4 teaspoons almond extract

1/2 cups silken tofu (about 4 ounces)

2 tablespoons granulated sugar

Combine all ingredients in blender and blend until smooth. Makes 2 smoothies.

BERRY BANANA SMOOTHIE

1 large banana, peeled, sliced and frozen

3/4 cups frozen or fresh strawberries, raspberries or blueberries

3/4 cups low‐ or non‐fat vanilla frozen yogurt

1 12ounces can or bottle of regular or diet ginger ale, chilled

Place all the ingredients in a blender or food processor. Cover and blend at highest speed until smooth. Note: if you use fresh berries, try to use a frozen banana, and if you use a fresh banana, go for frozen berries. Otherwise your drink will be too thin. Both fruits being frozen will give you a satisfyingly thick drink.

BERRY BLISS SMOOTHIE

2 scoops raspberry sherbet

4 strawberries

15 blueberries

5 blackberries

16 ounces orange juice (or juice of your choice)

Put all ingredients in a blender, juice last, then blend until smooth. To add thickness try adding more sherbet or ice to the smoothie. Pour into a tall glass to serve.

BERRY BLUE SMOOTHIE

2 cups fresh or slightly thawed frozen blueberries

1 (8‐ounces) container low fat vanilla yogurt

1 (6‐ounces) cups milk

1 (12‐ounces) can pineapple juice

3 tablespoons honey

12 to 16 ice cubes

Place all ingredients, except the ice cubes, into container of electric blender and blend on high until smooth. With blender running, add 2 to 3 ice cubes at a time through the center opening in the lid until all ice cubes have been added. Blend until smooth. Serve immediately. Makes 4 servings.

BETA CAROTENE BLAST

3 small ice cubes

2 apricots (sliced and pitted)

1/2 papaya (frozen in chunks)

1/2 mango (frozen in chunks)

1/2 cups carrot juice

1 tablespoon honey

Add ingredients (except for honey) to blender in the order listed, then blend on high speed for 30 seconds. Add honey and blend a few seconds more. Serve in a frosted glass. Option: add orange juice for a thinner consistency.

BLACK AND BLUE BOMBER

1/4 cups blueberries

1/4 cups blackberries

1 banana

1/2 cups apple juice

1/3 cups raspberry sorbet

Put all ingredients into blender. Blend until smoothie consistency is reached!

BLACKBERRY SMOOTHIE

3/4 cups apple juice

1/2 cups plain yogurt

1 1/2 cups frozen blackberries

1 banana

Pour liquid ingredients into the blender first. Yogurt is a liquid ingredient. All fruit goes into blender at one time. Put cover on and blend until smooth.

BLUEBERRY SMOOTHIE

1/2 bag of frozen blueberries

2 tablespoons blueberry preserves

7 or 8 ice cubes

1 1/2 cups of soymilk

1 banana

This is super easy. Just toss everything into a blender, switch to the highest setting, and let fly until you stop hearing ice cubes crunching and everything is fairly smooth. There are an infinite number of variations on this using different combinations of fruit and jam. You might also consider adding protein powder, ground flax seed, or any other supplement that strikes your fancy. Itʹs best to wait until near the end, and just blend long enough to mix the protein powder of whatever in. You can also substitute apple juice for the soymilk to create a tangier concoction.

BLUEBERRY BANANA SMOOTHIE

1 banana, preferably frozen

a handful of blueberries, frozen or fresh

1 cup of milk reduced fat or skim milk (or soy milk)

Combine in a blender or with a hand blender. Enjoy!

BLUEBERRY MAPLE SMOOTHIE

1 cup low‐fat blueberry yogurt

3/4 cups low‐fat milk

1 tablespoon maple syrup

1/2 teaspoons cinnamon

2 cups fresh blueberries, frozen

Combine the yogurt, milk, syrup, and cinnamon in a blender. Add the blueberries and blend until smooth.

BLUEBERRY ORANGE SMOOTHIE

12 ounces frozen blueberries, unthawed. . . Or. . . 2 1/2 cups fresh blueberries

8 ounces vanilla low fat yogurt

1/2 cups orange juice

1/2 cups milk

1 teaspoon vanilla extract

Whirl all ingredients together in a blender until smooth. Serve immediately.

Smoothies for Athletes Part 1

2009-05-21T09:19:00.000-07:00

AMAZING APPLE SMOOTHIE

2 cups apple sauce

1 cup apple cider

1 cup orange juice

2 tablespoons Vermont maple syrup

1/2 teaspoons nutmeg

1/2 teaspoons cinnamon

Combine all ingredients in a blender and blend until smooth. Pour into glasses and serve.

APPLE CARROT QUENCHER

2 cups carrot juice

1/2 cups apple juice

6 ounces non‐fat vanilla or plain yogurt, frozen

1 banana

Put all ingredients into blender. Blend until smoothie consistency is reached!

APPLES AND CREAM SMOOTHIE

2 cups vanilla low‐fat ice cream

1 cup unsweetened applesauce

1/4 teaspoons ground cinnamon or apple pie spice

1 cup fat free skim or 1% low fat milk

Ground cinnamon (optional)

In a blender container combine low‐fat ice cream, applesauce, and the 1/4 teaspoons cinnamon or apple pie spice. Cover and blend until smooth. Add fat free skim or 1% low fat milk. Cover and blend until just mixed. Pour into glasses. If desired, sprinkle each serving with additional cinnamon. Serve immediately. Makes 4 (8‐ounces) servings.

APPLE PIE SMOOTHIE

1 frozen banana

1/2 peeled, chopped apple

1 cup apple juice

1/2 teaspoons cinnamon

Pinch of nutmeg

Blend. Great substitute for applesauce! Control the consistency by adding more or less chopped apple.

APRICOT APPLE SMOOTHIE

1 apple (golden delicious), peeled, cored & chopped

1 cup apple juice

4 apricots, fresh, pitted (skin optional)

1 banana, peeled

3/4 cups yogurt, plain

10 ‐ 12 ice cubes

1 tablespoon honey

Place all ingredients in a blender and puree until smooth.

ARTIC FOREST SMOOTHIE

1 peach, frozen

10 blueberries, frozen

1 cup light (reduced sugar) fat‐free vanilla yogurt, frozen

1/2 cups 1% milk

1/2 tablespoons crushed pecan

1/2 teaspoons salt

1/4 teaspoons vanilla extract

Put all ingredients into blender. Blend until smoothie consistency is reached!

AVOCADO AVALANCHE

1 large avocado

2 teaspoons condensed milk

1 cup ice

Scoop out avocado into blender. Add 2 teaspoons condensed milk or a little more, depending on how sweet you like it. Then add the ice and blend all of it together until itʹs a semi‐creamy texture.

AVOCADO BANANA BERRY SMOOTHIE

Half a ripe avocado

1 to 1 1/2 frozen bananas

4 to 5 frozen or fresh strawberries

Splash non‐fat soy or other nut milk

Pinch cardamom

Pinch allspice

Whatever else strikes your fancy. . . Nuts, fruits, spices, etc throw all ingredients into a blender and blend until desired texture is reached. I prefer it smooth, but some like a chewable drink. Very, very delicious! Serves: 1

2009-05-21T09:16:00.000-07:00

Discover How to Lose Stubborn Body Fat at Any Age,

Even If You’ve Tried Everything and

Nothing Has Ever Worked for You Before

Dear Friend,

If you want to lose fat permanently while maintaining your muscle, and you want to do it

naturally—without drugs, pills, gimmicks, or fad diets—then this will be the most important

message you will ever read. Here’s why:

A small health and fitness publishing company from New Jersey (Burn The Fat Enterprises),

has published a full length e-book about how to lose body fat using the little known methods

of natural bodybuilders and fitness models.

Here are some of the amazing facts you will learn when you read this exciting and revealing

new book:

• Why 95% of all diets fail... and the exact, detailed steps you must take to be in the

successful 5% (and stay there!).

• Why it’s physiologically impossible for conventional diets to ever work... unless you know

this one simple trick! It’s a metabolism-saver for chronic dieters, and it’s one of the first things

the author would teach you if he coached you in person.

• The twelve worst foods you should never eat.

• The twelve best foods you should eat all the time.

• Why dieting below your critical calorie level can wreck your metabolism and actually

make you fatter! (And how to know when you’re in the danger zone.) ...Also, the precise

calculations for your optimal calorie level.

• How to eat 50% more calories without storing an ounce as fat—it’s true—you can actually eat

more food while losing more fat if you use this simple, but often overlooked strategy!

• The #1 reason why most people can’t drop the last 10 lbs of ab flab and how you can lose

it with ease... and (if you want to), go even further and get “ripped” and rock-hard like a

bodybuilder or fitness model.

We have the best advices in this blog for your abs and other muscule exercise!

2009-05-21T09:03:00.000-07:00

Exercise 10 Plank on Elbows and Toes

The plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the abs and back, as well as stabilizer muscles. To do it right:
1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps

2009-05-20T08:17:00.000-07:00

Exercise 9 The Ab Rocker

The Ab Rocker (or roller) is another exercise that target the rectus abdominis. Here are some tips to make it correctly:

a) Sit on the Ab Rocker and grab the bars in each hand.

b) Contract the abdominals and rock forward, originating the movement from the abs rather than using momentum.

c) Repeat for 2-4 sets of 10-14 reps.

d) Go slowly to reduce momentum. Try to focus on the abdominals rather than pushing with your arms.

e)Please ask a profesionist 1st

Exercise 8 Full Vertical Crunch

2009-05-19T21:16:00.000-07:00

In a full verticul crunch, you really work the abdominals by involving both the upper and lower body. Here are some tips be careful and make them right:

1. Lie on your back and extend yourlegs up towards the ceiling.

2. Place hands behind your head (lightly cupping it) and contract the abdominals to lift the shoulder blades off the floor.

3. At the same time, press the heels towards the ceiling, creating a 'u' shape with the torso.

d) Lower down and repeat the exercise for 10-14 reps.

e)Please be careful with this exercise.

Exercise 6 Reverse Crunch

2009-05-18T12:32:00.000-07:00

Reverse Crunch

It may seem like the reverse crunch is for the lower abdominalls but, remember, the rectus abdominis is one long muscle, so you can't separate upper from lower. Here are some tips ^.^ :

a) Lie on the floor and place hands on the floor or behind the head.

b) Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.

c) Contract your abs to curl the hips off the floor, reaching the legs up towards the ceiling.

d) Repeat for 10-14 reps.

e) It's a very small movement, so try to use your abdominals to lift your hips rather than swinging your legs and creating momentum.

f)Be careful when you are making this exercise to have more efficience

Exercise 7 Crunch

2009-05-18T12:18:00.000-07:00

This exercise it's ranked 6th in the ACE study, emphasizes the upper part of the abs. Be careful and do it right!.Here are some tips:

a) Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.

b) Contract the abdominals and lift the shoulder blades off the floor.

c). Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.

d) Please be careful with your neck and maybe ask a proffesional.

e) Repeat for 10-14 reps.

Exercise 5 The Torso Track

2009-05-15T23:16:00.000-07:00

The Torso Track is a tough exercise because it can hurt your back if you're not careful follow our tips and all will be ok.

a) Grip the handles of the Torso Track and pull the abdominals in without holding your breath (as though bracing them).

b) Exhale and glide forward as far as you comfortably can. If you collapse in the middle and feel it in your back, you've gone too far.Please be careful when you are using it with out a professional.

c) Contract the abdominals to pull body back.

d) Add more tension by using more tension chords.

e)Repeat like 12-14 rps.

2009-05-15T05:46:00.000-07:00

Exercise 4 Vertical Leg Crunch

The vertical leg crunch is another effective exercise for your abdominis and the obliques. To do it right we will tell you some tipst:

a) Lie face up on the floor and extend the legs straight up with knees crossed.

b) Contract your abdominals to lift the shoulder blades off the floor, as though reaching your chest towards your feet.

c) Keep the legs in a fixed position.

d). Move the legs up and down slowly to feel your abdominals working

e) Lower and repeat for 10-14 reps.

2009-05-15T05:27:00.000-07:00

Exercise 3 Ball Crunch

The exercise ball is an excellent tool to have strong abdominals and comes out number three for working the rectus abdominis. To do it right and get more efficience here are some tips:

a). Lie face-up with the ball resting under your at the middle of you back.

b). Place your arms behind the head or put them on your chest.

c) Contract your abdominals to lift your torso off the ball, pulling the bottom of your ribcage down toward of your hips.

d) As you curl up, keep the ball stable if you make it correctly then you shouldn't roll.

e) Lower back down, getting a stretch in the abdominals, and repeat for 10-14 repetitions.

Exercise 2 Captain's Chair Leg Raise

2009-05-15T05:14:00.000-07:00

The captain's chair leg raise is the another efficient exercise for the rectus abdominal as well as the obliques. You can do a lot of exercises on the captain's chair, which is a rack with padded arms that allows your legs to hang free and can be found in most gyms and health clubs . The tip to keeping this move safe and effective is, first of all, to avoid swinging the legs or using momentum to bring the legs to move them up. Then,if you will keep the knees bent you will focus more on the abdominals and you ll make it correctly. To do it right we will present you some tips:

a)Stand on chair and grip handholds to stabilize your upper body.

b)Press your back against the pad and contract the abdominals to raise the legs up and lift knees towards at your chest.

c)Don't arch the back or swing the legs up.

d)Slowly lower back down and repeat for 2-4 sets of 10-14 reps.

This is a very effective move so try to make it everyday.

Exercise 1 Bicycle Exercise

2009-05-15T04:59:00.000-07:00

Want to know the most effective ab exercises? The following ab exercises are the results of the American Council on Exercise's study to determine the most effective ab exercises. While ab exercises won't spot reduce fat from the belly, strong abs are essential for safekeeping your body healthy and protecting your spine. For more about flat abs, visit other posts about Abs workouts.

The Bicycle exercise is the optimum move to target the rectus abdominis (i.e., the 'six pack') and the obliques (the waist), according to a study done by the American Council on Exercise. To do this exercise correctly:

1. Lie face up on the floor and put your fingers behind your head.

2. Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck.

3. Straighten the left leg out while synchronously turning the upper body to the right, bringing the left elbow towards the right knee.

4. Swap sides, bringing the right elbow towards the left knee.

5. Continue alternating sides in a 'pedaling' move for 12-16 repetitions.

Live healthy!

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Static Stretching

Exercise Descriptions – Advanced Workout B

Exercise Descriptions – Advanced Workout A

Exercise Descriptions – Intermediate Workout B

Exercise Descriptions – Intermediate Workout A

Exercise Descriptions – Advanced Interval Workout B

Exercise Descriptions – Advanced Interval Workout A

Exercise Descriptions – Intermediate Interval Workout B

Exercise Descriptions – Intermediate Interval Workout A (1)

Exercise Descriptions – Warm-up

Exercise Descriptions – Warm-up

Sample Workout Structure

Bodyweight Circuit/Interval Guidelines

Fusion Fat Loss Guidelines

Rulls

Smoothies for Athletes Part 10

Smoothies for Athletes Part 9

Smoothies for Athletes Part 8

Smoothies for Athletes Part 7

Smoothies for Athletes Part 6

Smoothies for Athletes Part 5

Smoothies for Athletes Part 4

Smoothies for Athletes Part 3

Smoothies for Athletes Part 2

Smoothies for Athletes Part 1

Exercise 8 Full Vertical Crunch

Exercise 6 Reverse Crunch

Exercise 7 Crunch

Exercise 5 The Torso Track

Exercise 2 Captain's Chair Leg Raise

Exercise 1 Bicycle Exercise

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