@2004Beyond. 360Pilates. All Rights Reserved
@2004-‐Beyond. 360Pilates. All Rights Reserved
@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.
@2004-‐Beyond. 360Pilates. All Rights Reserved
On The Go Grocery List
By: Sylvia Favela
@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.
@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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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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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
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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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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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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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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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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