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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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  •   @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  

  •   @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  

     

     

  •   @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  

     

     

     

  •   @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  

  •   @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  

  •   @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  

  •   @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  

  •   @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  

     

     

     

       

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