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@2004%Beyond.-360Pilates.-All-Rights-Reserved-!@2004%Beyond.-360Pilates.-All-Rights-Reserved-! Congratulations! Congratulations on taking the next step of being in the greatest shape

May 26, 2020

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Page 1: @2004%Beyond.-360Pilates.-All-Rights-Reserved-!@2004%Beyond.-360Pilates.-All-Rights-Reserved-! Congratulations! Congratulations on taking the next step of being in the greatest shape

  @2004-­‐Beyond.  360Pilates.  All  Rights  Reserved    

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Page 2: @2004%Beyond.-360Pilates.-All-Rights-Reserved-!@2004%Beyond.-360Pilates.-All-Rights-Reserved-! Congratulations! Congratulations on taking the next step of being in the greatest shape

  @2004-­‐Beyond.  360Pilates.  All  Rights  Reserved    

Copyright Notice

No  part  of  this  information  may  be  reproduced  or  utilized  in  any  form  or  by  any  means,  electronic  or  mechanical,  including  photocopying,  recording,  distributing,  or  by  any  information  storage  or  retrieval  system,  without  permission  in  writing  from  the  author.  The  author  and  publisher  disclaim  any  responsibility  for  any  adverse  effects  or  consequences  from  the  misapplication  or  injudicious  use  of  the  information  presented  in  this  text.  

 

Disclaimer and/or Legal Notices    Fitness  training  in  any  form  involves  a  potential  risk  for  serious  injury,  health  complications,  or  death.  The  dietary  and  exercise  techniques  discussed  and  utilized  in  this  manual  are  planned  and  demonstrated  by  highly  trained  professions,  and  should  not  be  attempted  by  anyone,  regardless  of  age  or  physical  condition,  without  help  from  a  fitness  professional,  medical  doctor  or  registered  dietician/licensed  dietician.  Anyone  who  attempts  any  of  these  techniques,  whether  under  supervision  or  not,  assumes  all  risks.  Neither  360Pilates  or  360pilatesworkout.com,  nor  any  business  affiliates  of  360Pilates  Workout  shall  be  held  liable  to  anyone  for  use  of  any  of  these  exercises,  diet  plans,  or  any  advice  whatsoever  contained  within  this  book.    

If  you  have  any  health  issues  or  pre-­‐existing  conditions,  please  consult  with  your  physician  before  implementing  any  of  the  information  provided  in  this  course.  This  product  is  for  informational  purposes  only  and  the  author  does  not  accept  any  responsibilities  for  any  liabilities  or  damages,  real  or  perceived,  resulting  from  the  use  of  this  information  

The  data  and  information  contained  herein  are  based  upon  information  from  the  author’s  own  personal  experience  and  practice  gained  by  various  sources,  some  peer-­‐reviewed,  and  some  not.  The  author  and  publisher  of  this  manual  makes  no  warranties,  expressed  or  implied,  regarding  the  currency,  completeness  or  scientific  accuracy  of  this  information,  nor  does  it  warrant  the  fitness  of  the  information  for  any  particular  purpose.  This  summary  of  information  from  anecdotal  experience,  books,  research  journals  and  articles  not  intended  to  replace  the  advice  or  guidance  from  health  care  professional,  personal  trainers,  corrective  exercise  specialist,  or  registered  and  licensed  dietitians.  Consult  your  physician  before  beginning  this  program  as  you  would  with  any  exercise/nutrition  program.  If  you  choose  not  to  obtain  the  consent  of  your  physician  and/or  work  with  your  physician  throughout  the  duration  of  your  time  using  the  recommendations  in  the  program,  you  are  agreeing  to  accept  full  responsibility  for  your  actions.  

By  accepting  your  comprehensive  Pilates,  nutrition,  exercise  program,  you  recognize  that  despite  all  precautions  on  the  part  of  360Pilates  there  are  risks  of  injury  or  illness  which  can  occur  because  of  your  use  of  aforementioned  information  and  you  expressly  assume  such  risks  and  waive,  relinquish  and  release  any  claim  which  you  may  have  against  360Pilates,  it’s  directors,  employees,  volunteers,  agents,  affiliates,  or  assigns,  as  a  result  of  any  future  physical  injury  or  illness  incurred  in  connection  with,  or  as  a  result  of,  the  use  or  misuse  of  the  programs.  

 

 

 

 

 

 

Page 3: @2004%Beyond.-360Pilates.-All-Rights-Reserved-!@2004%Beyond.-360Pilates.-All-Rights-Reserved-! Congratulations! Congratulations on taking the next step of being in the greatest shape

  @2004-­‐Beyond.  360Pilates.  All  Rights  Reserved    

 

 

On The Go Grocery List

By:  Sylvia  Favela  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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  @2004-­‐Beyond.  360Pilates.  All  Rights  Reserved    

Congratulations!

Congratulations on taking the next step of being in the greatest shape of your life. In over a decade I’ve been fortunate enough to help hundreds of people, trainers and professional athletes improve their health and transform their physique to getting a stronger core and tone fit physique with Pilates.

This grocery list is a quick reference for you to use on a weekly basis as you do your regular grocery shopping.

In addition to a Body Weight Pilates program it is important to keep a healthy lifestyle by eating well-balanced meals.

Having a busy schedule and trying to balance between work, life, and kids it can become a challenge to stay healthy and eat clean.

Below you will find a done for you grocery shopping list, I’ve taken away all the guesswork that goes into figuring out what to buy when you are the grocery store.

Enjoy! Sylvia Favela Body Weight Pilates Expert

How To Use The On-The-Go Grocery List

The On-The-Go grocery list is your quick “go to” reference. I’ve erased all of the guesswork from one the most tedious tasks of all, the dreaded grocery list. You’ll find the list is divided into separate categories, which will make it easier for shopping. Simply print out the list and off you go to the store.

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  @2004-­‐Beyond.  360Pilates.  All  Rights  Reserved    

The  Shopping  List….  

Below  is  a  complete  shopping  list  to  make  going  to  the  market  easy  for  you.  You  can  easily  find  the  following  items  at  any  healthy  food  store  and  chain  grocery  stores.  

 

             

NUTS  &  SEEDS  

Raw  Brazilian  Nuts  

Raw  Walnuts  

Raw  Peanuts  

Raw  Sunflower  Seeds  

Raw  Cashews  

Raw  Almonds  

Flax  Seeds  

 

OILS  

Flax  Seed  Oil  –  (Barlens  Brand)  

Fish  Oil  –  (Carlson  Brand)  

Extra  Virgin  Olive  Oil  

DAIRY  

Liquid  Egg  Whites  

Shredded  Cheese  

Sliced  Cheese  

Cottage  Cheese  –  Lowfat  2%  

String  Cheese  

Yogurt  –  Lowfat  2%  

HERBS  &  SPICES  

Stevia  

Cinnamon  

Black  Pepper  

Cayenne  Pepper  

Spike  Seasoning  

Mrs.  Dash  

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  @2004-­‐Beyond.  360Pilates.  All  Rights  Reserved    

 

 

 

GRAINS  &  BREAD  

Rolled  Oats  

Brown  Long  Grain  Basmati  Rice  

Ezekiel  Bread  (refrigerate  immediately)  

Ezekiel  Cinnamon  Raisin  Bread  (refrigerate  immediately)  

Whole  Wheat  Bread  (Orowheat  100%  Whole  Wheat  Light,  Milton’s  Whole  Grain  Plus)  

 

 

VEGETABLES     Jicama  

Avocado   Red  Potato  

Green  Lettuce   Cucumber  

Spinach   Carrots  

Celery   Shredded  Carrots  

Brussels  Sprouts   Broccoli  

Yam   Sweet  Potato  

Asparagus   Kale  

Frozen  Mixed  Vegetables   Mixed  Green  Salad  

 

 

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  @2004-­‐Beyond.  360Pilates.  All  Rights  Reserved    

         

         

           

   

CONDIMENTS  &  DRESSING    

Salsa   Mustard  

Hot  Sauce   Caesar  Dressing  

Balsamic  Vinegar   Raw  No  Salt  Peanut  Butter  

Vegannaise   Raw  No  Salt  Almond  Butter  

Organic  Mayonnaise   Smart  Balance  Butter  

     

FRUITS    

Apple   Cherries  –fresh  unsweetened  

Blueberries   Grapefruit  

Pear   Apricots  

Orange   Plums  

Peach   Grapes  

Organic  Frozen  Berries   Mango  

 

 

 

Page 8: @2004%Beyond.-360Pilates.-All-Rights-Reserved-!@2004%Beyond.-360Pilates.-All-Rights-Reserved-! Congratulations! Congratulations on taking the next step of being in the greatest shape

  @2004-­‐Beyond.  360Pilates.  All  Rights  Reserved    

 

 

 

MEATS  

Chicken  Breast  

98%  Lean  Ground  Beef  

93%  Lean  Ground  Turkey  

Sirloin  Steak  

Round  Tip  Steak  

 

 

         

 

     

 

 

 

 

 

 

 

 

SEAFOOD  

Ahi  (ocean  caught  not  farm  raised)  

Mahi  Mahi  (ocean  caught  not  farm  raised)  

Halibut  (ocean  caught  not  farm  raised)  

Orange  Roughy  (ocean  caught  not  farm  raised)  

Tilapia  (ocean  caught  not  farm  raised)  

Salmon  (ocean  caught  not  farm  raised)  

Tuna  

Canned  Tuna  in  water  

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  @2004-­‐Beyond.  360Pilates.  All  Rights  Reserved    

 

 

 

MISCELLANEOUS    

Extra  Firm  Tofu  

Dried  Shredded  Coconut  –  No  Sugar  Added  

Raw  Coco  Nibs  

Corn  Tortillas  

Tortillas  (La  Tortillas  Factory  Low  Carb)  

Corn  Tortillas  Chips  (Baked  Blue  Corn  Chips)  

Organic  Chicken  Broth  (low  sodium)  

Organic  Beef  Broth  (low  sodium)  

Unsweetened  Vanilla  Almond  Milk  

 

 

 

 

 

 

 

 

 

 

TEA  

Yogi  –  Mayan  Coco  Spice  

Green  Tea  Mint  Garden  

Green  Tea  Super  Antioxidant  

Green  Tea  Energy  

Echinacea  Immune  Support  

Dandelion  Root  Tea  

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  @2004-­‐Beyond.  360Pilates.  All  Rights  Reserved    

 

 

SNACK  LIST  –  Fat  Burning  Fruits  (recommended  with  a  handful  of  nuts  for  synergistic,  fat  burning  results    

Apples  

Oranges  

Cherries  2  cups  

Grapefruit  

Apricots  

Pears  

Peaches  

Plums  

Grapes  1  cup  

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  @2004-­‐Beyond.  360Pilates.  All  Rights  Reserved    

 

 

 

NUTS  

Raw  Almonds  

Raw  Almonds  

Raw  Sunflower  Seeds  

Raw  Walnuts  

Raw  Brazilian  Nuts  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Veggie  Snacks  

Celery  (all  you  can  eat)  

Celery  with  1  Tbsp.  Raw,  no  salt  added  almond  butter  

Cucumber  (all  you  can  eat)  

Cucumber  with  3  tbsp.  Hummus  

Carrots  with  1  Tbsp.  Organic  Caesar  dressing  

Steamed  Broccoli  with  1  Tbsp.  Organic  Caesar  dressing  

Jicama  (all  you  can  eat)  

Jicama  with  squeezed  lemon  or  lime  and  cayenne  pepper  

Baked  Blue  Corn  Chips  (a  handful  –  not  the  whole  bag!)  with  salsa  and/or  1  Tbsp.  guacamole  

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  @2004-­‐Beyond.  360Pilates.  All  Rights  Reserved    

 

SNACK  IDEAS  

Cottage  Cheese  –  1  cup  low  fat  2%  

Cottage  Cheese  with  sliced  apples  –  ½  cup  low  fat  cottage  cheese,  1  small  apple  

Cottage  Cheese  with  Peaches  –  ½  cup  cottage  cheese,  1  small  peach  (fresh  not  canned)  

String  Cheese  –  1  stick  

Yogurt  –  Plain  low  fat  –  8oz.  

Yogurt  with  blueberries  –  8oz.  plain  low  fat  yogurt,  ½  cup  blueberries  

Yogurt  with  peaches  –  8oz.  plain  low  fat  yogurt,  1  small  sliced  peach  

Yogurt  with  nuts  –  8oz.  fat  free  plain  yogurt,  hand  full  of  nuts  (about  10)  

Low  Carb  Tortilla  with  hummus  –  1  La  Tortilla  Factory  Low  Carb  Tortilla,  1  Tbsp.  hummus  

Low  Carb  Tortilla  with  Peanut  Butter  –  1  La  Tortilla  Factory  Low  Carb  Tortilla,  1  Tbsp.  peanut  butter  

Low  Carb  Tortilla  with  Almond  Butter  –  1  La  Tortilla  Factory  Low  Carb  Tortilla,  1  Tbsp.  almond  butter  

Low  Carb  Tortilla  with  butter  –  1  La  Tortilla  Factory  Low  Carb  Tortilla,  1  Tbsp.  smart  balance  butter  

Low  Carb  Tortilla  with  salsa  and  avocado  –  1  La  Tortilla  Factory  Low  Carb  Tortilla,  with  salsa,  1/3  avocado  

Corn  Tortilla  with  salsa  and  avocado  –  1  corn  tortilla  with  salsa,  1/3  avocado  

Cucumber  Tuna  Boat  –  Peel  cucumber,  cut  in  half  lengthwise.  Scoop  out  seeds.  Fill  with  canned  white  tuna  fish  that  has  been  mixed  with  vegannaise.  

Protein  Shake  –  1  scoop  UX3  protein  powder,  16  oz.  unsweetened  vanilla  almond  milk  

Sweet  Tooth  Chai  Tea  –  2  Teabags  of  Yogi  Mayan  Cocoa  Spice  Tea,  12-­‐16oz.  Unsweetened  Vanilla  Almond  Milk,  dash  of  stevia  

Cucumber  &  Jicama  Snack  –  Peel  and  chop  cucumber,  peel  and  chop  jicama.  Chop  up  and  enjoy