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Self Sculptor Guide by Self Sculptor Team - HTML preview

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Self Sculptor – Fat loss:


Reasons why you are putting on weight (2-4)

Foods that help you lose weight (4-7)

Supplements that help you lose weight (7-8)

Easy to make smoothies that help you lose weight(9-17)

Samples of diet plans (17-19)

Grouping your foods (19-20)

Let’s not waste any time and get straight into how the Self Sculptor guide wil

empower you to achieve your health and fitness goals.

Many people don’t know why their fat percentage is increasing; or why they cannot burn fat or build muscle.

Reasons why you are putting on weight:

Vitamin B12 Deficiency: Vitamin B12 helps to make up your

DNA and red blood cel s. The amount you need is dependent on

your age. You gain vitamin B12 by eating meat (like liver), so

many vegan consumers suffer from this condition. Symptoms

include feeling weak, tired, lightheaded, having a rapid heartbeat

or breathing, pale skin, sore tongue, easy bruising or bleeding,

including bleeding gums.

Hypothyroidism: If you have a thyroid disorder, you are likely to

experience excessive weight gain. Your thyroid plays an important

role in regulating numerous metabolic processes throughout the

body. Symptoms include fatigue, dry skin, constipation/fluid

retention, feeling cold, muscle and joint aches, and depression.

This can easily be treated through medication. Speak to your local

GP; have a thyroid test to see if your levels are normal.

Candida Overgrowth: Candida is a fungus, which is a form of

yeast, and a very smal amount of it lives in your mouth and

intestines. Its job is to aid with digestion and nutrient absorption but, when overproduced, candida breaks down the wal of the

intestine and penetrates the bloodstream, releasing toxic by-

products into your body and causing leaky gut. Symptoms include

fatigue, digestive issues, difficulty concentrating/poor memory,

al ergies/itching, depression, strong sugar and refined

carbohydrate cravings. You can test your candida levels by going

for a blood test through almost any lab. Check your levels for IgG,

IgA, and IgM candida anti-bodies. High levels indicate a candida

overgrowth. Cut ALL sugars out of your diet to beat candida.

Stress: This may sound like a no brainer, but here’s a quick test

for you. Research suggests that if a women gains weight around

her stomach; then it is indeed stress related. However, if she gains

most weight on her thighs/butt then she is just leading an

unhealthy lifestyle/being lazy. Obviously this test cannot be 100%

one sided. Everyone experiences stress in their lives. Whoever said

that hard work never kil ed anybody had better reassess that

statement. Stress is a vicious cycle. It causes weight gain and in

turn that weight gain can lead to cardiovascular problems

(amongst others). Take some time during the week for YOU.

Age: when you get older your metabolism slows down. Also;

women may be affected by menopause. Speak to your GP about

the possibility of hormone replacement medication. As you age

you may also have to cut back on your physical activity due to re-

occurring joint problems or other health diagnosis. Rather do mild

exercises (swimming) that wil not put stress on the

injured/affected areas.

Medicine: certain medications can cause you to gain weight. For

some people this may be a catch 22 situation; as some medication

is chronic and needed. Common medications that cause weight

gain are steroids, oral contraceptives, antidepressants,

antipsychotics, anti-seizure medication, diabetes medication, high

blood pressure medication and heartburn medications. Do not mix

and match medication/supplements to avoid weight gain. This is

cal ed polypharmacy and can be dangerous. E.g. my mother

suffers from epilepsy. The epileptic brain prefers more acidic PH

levels. My mother took alkali powder to reduce the pain of her

arthritis, and this upset her PH balance and caused her to have a

seizure. Rather consult with your GP for the best

solution/combination of medication to avoid weight gain creep and

other problems.

Lack of sleep: if you don’t get enough sleep you experience

psychological stress, and biochemical y you store fat more

efficiently. Also, people who stay up late at night tend to binge eat

for comfort. It is proven that regular exercise leads to improved

sleeping patterns.

Cushing’s Syndrome: relax; this is a VERY rare condition, but

you should be aware of it. This is a cortisol-producing tumor on

one of your adrenal glands. Your body is therefore not producing

nutrients the way it should. Your cortisol levels can be determined

through a blood test.

Other more extreme conditions of weight gain include:

kidney failure, polycystic ovarian syndrome, congestive heart

failure, postpartum depression, ovarian cancer, and pituitary


Foods that help you lose weight:

For those of you who want a natural solution to fat loss; the list below

has you in mind.

Water: Let’s begin with the obvious. Women should drink about

2.2l per day; and men should drink about 3l. Drinking water boots

your metabolism. Research suggests that drinking 2 cups of cold

water on an empty stomach (upon waking in the morning) can

boost your metabolism by 30%!

Avoid alcohol: sorry friends; I know this one is difficult, but al

things in moderation ok. Alcohol reduces your body’s ability to

burn fat by up to 30%. That figure is too significant to be ignored.

Tea & coffee: again, don’t hate the messenger, but consider

this… The caffeine in tea & coffee increases your cortisol, which

produces fat. Make simple smart food changes; like drinking decaf

tea & coffee, or having less cups per day.

Green Tea: Green tea is loaded with antioxidants cal ed

catechins. The most important of these is EGCG, which is a

substance that helps boost your metabolism. Try to aim at having

about 5 cups of green tea a day. Added benefit: green tea

polyphenols are likely to slow down the development of some

signs of aging (skin sag, wrinkles etc.).

Almonds: Almonds do not contribute to belly fat at al . Their high

fibre content stops you feeling hungry, so you wil stop binge

eating if you snack on these. Pistachios are equal y as good for


Leafy Greens: at every meal you should try to have a helping of

spinach, kale or lettuce. They are al low in calories and high in

fibre. They also contain minerals which reduce water retention and


Oats: oats are fil ing, and provide a slow release of energy

throughout the day, reducing your appetite. It can also help to

lower your cholesterol.

Olive Oil: Poly unsaturated fats like those found in olive oil can

stave off hunger pains, while olive oil itself contains a natural y-

occurring chemical cal ed oleic acid, which aids the breakdown of

excess fats in the body.

Beans: Beans are high in protein and fibre and low in calories.

They provide slow release energy, and can help to tighten and

tone your muscles.

Peppermint: this aids with the digestive system. Put organic mint

leaves in your tea; and try to have 3 cups a day.

Kelp/Seaweed: contains iodine which produces thyroid

hormones in your body. This helps to regulate your metabolic rate;

so it aids in the breakdown of bel y fat & reduces water retention.

Apple Cider Vinegar: add a few capfuls of this to your meals, as

a salad dressing etc. It flushes out toxins and bacteria in your

stomach and reduces water retention. Added benefit: use cotton

wool to dab apple cider vinegar or mouthwash on your skin to

reduce acne – it dries out your pores.

Cranberry Juice: this is a natural diuretic, so it flushed fluids out of your body by making you use the bathroom regularly.

Tomatoes: tomatoes reverse leptin resistance. Leptin is a protein

that regulates our metabolic rate and appetite, so our bodies need

it to burn fat.

Berries: berries are high in antioxidants and fibre. Raspberries

also contain antibacterial and anticancer properties.

Cinnamon: this spice regulates blood sugar levels by stimulating

insulin production. There is some evidence to suggest that

cinnamon extract also makes fat cel s more responsive to insulin,

which means they’re much less likely to hold on to excess energy,

and far more likely to burn existing fat stores instead.

Ginger: Ginger contains an enzyme cal ed zingibain, which aids

digestive proteins.

Brown Rice: Brown rice helps you to burn calories quicker that

white rice. It is a complex carbohydrate that is rich in muscle

strengthening protein and vitamins.

Avocado: Avocado contains potassium which regulates your

fluids, and its magnesium properties prevent constipation.

Avocado oils are also beneficial for healthy skin and hair.

Quinoa: Eat this instead of cereal for breakfast. It is a complete

grain; combining protein, fibre, B vitamins and complex

carbohydrates al in one. This means it boosts your metabolism

and burns bel y fat fast! Kate Moss uses it to get into shape quickly

for her model ing shoots.

Sunflower seeds: Sunflower seeds contain a large supply of

dietary fibre, which could fil you up for longer. They also contain

vitamin E, which is essential for healthy skin.

Mackerel, Salmon and sardines: Eating oily fish is a good idea

if you want to tone up your tummy, because it is high in protein

and low in saturated animal fats. It is also a rich source of omega

3 and 6 fatty acids, which are crucial to proper brain function.

Papaya: Papaya contains an enzyme cal ed papain, which assists

in protein digestion. It also helps to break food down faster, and

eases bloating. Similar to this is pineapple.

Lentils: Eating a couple of portions of lentils a week could help

you to flatten your tummy, because they’re a cost-effective way to

pack in a lot of different stomach-strengthening nutrients at once,

including fibre, complex carbohydrates and proteins.

Artichokes: These edible buds are particularly high in a natural

compound cal ed cynarin, which helps the body’s natural

detoxification process by encouraging the regeneration and

stimulation of bile in the liver.

Steak: Steak contains iron, zinc and B vitamins. Try to keep your

serving to 3 ounces per meal.

Chicken, eggs, and Turkey: These proteins prevent bone

density loss as they are rich in phosphorus. They suppress and

control homocysteine levels – which could lead to cardiovascular

disease. These proteins also contain selenium, an essential mineral

involved in metabolic performance. Their vitamin B6 encourages

Methylation; keeping your blood vessels healthy, energy levels

high and metabolism burning calories.

Goji Berries: This is a wonder food. These berries contain 18

amino acids, making them an excel ent source of protein. It is low

GI. High in fibre. These berries are considered as an adaptogen.

Adaptogens are natural ingredients that are capable of improving

your body’s resistance levels in undesirable conditions. When

exercising, consuming goji berries can improve your endurance,

circulation and oxygen utilization; meaning you can exercise longer

and burn more fat! One tablespoon of these is only equivalent to

35 calories.

Pomegranate: pomegranate blocks triglycerides; the fat that’s

bad for your blood. This means the fruit attacks the fat before it

can even be stored in your body.

Supplements that help you lose weight:

The supplement isles at pharmacy’s & other shops are like a wonderland

for al of us looking for a boost to achieve our health and fitness goals

quicker. This is a tried and tested list of supplements that work.

Green Tea Extract: The EGCG compound found in green tea can

increase your fat oxidation by 33%! It also inhibits fat cel

development and increases fat excretion.

Thermogenic supplememnts: increases your heart rate, and a

resultant rise in systolic blood pressure occurs, among a variety of

other physiological effects that result in a rise in core body

temperature. This occurs as the body works harder to keep up

with the increased workload created by a higher volume of blood

moving through the circulatory system. This increased workload

causes more calories to be burned than the body would burn at

rest. Please avoid these supplements if you have a heart problem.

Raspberry Ketones: Raspberry ketone is the primary aroma

compound of red raspberries. This compound regulates

adiponectin, a protein used by the body to regulate metabolism.

Raspberry ketone causes the fat within your cel s to get broken up

more effectively, helping your body burn fat faster. The

recommended dose is 100mg per day.

CLA: Conjugated linoleic acid (CLA) is an omega-6

polyunsaturated essential fatty acid (EFA) which is formed from

linoleic acid in bacterium via a specific isomerase (a type of

enzyme). This EFA is a mixture of positional and geometric isomers of linoleic acid. It is natural y occurring

in meat and dairy products. In addition to reducing fat in the body, CLA has also been studied for its anticarcinogenic (anti-cancer)

properties. Approximately 3.4 grams of CLA per day is the level

needed to obtain the beneficial effects of CLA on body fat.

Garcinia Cambogia: Garcinia cambogia is a plant, also known

as Garcinia gummi-gutta. The fruit of the plant looks like a smal , green pumpkin and is used in many traditional Asian dishes for its

sour flavor. In the skin of the fruit, there is a large amount of a

natural substance cal ed Hydroxycitric Acid (HCA). This is the active ingredient in Garcinia Cambogia extract… that is, the

substance that produces the weight loss effects.

Supplements that mimic Insulin effects: supplements that

mimic the effects of insulin at the muscle cel s include: alpha lipoic

acid and cinnulin-PF.

Green coffee bean extract: Green Coffee Bean Extract is a

concentrated source of dietary Chlorogenic Acid. Chlorogenic acid

has been found to inhibit the release of glucose into the blood,

which may motivate the body to obtain its energy from fat cel s.

L-Carnitine: L-carnitine transfers long-chain fatty acids, such as

triglycerides into mitochondria, where they may be oxidized to

produce energy. Carnitine has also been shown to reduce fatigue

and serve as an appetite suppressant as wel .

Chromium Picolinate: Chromium picolinate is a nutritional

supplement that works to increase the efficiency of insulin to

optimal levels, thus significantly aiding the body’s glucose and fat

metabolism, managing the breakdown of glucose and fat. 130mcg

should be consumed daily.

Easy to make Smoothies that help you lose weight:

Smoothies that aid in weight loss offer a delicious, nutritious way to lose

weight. Al of the foods listed above are great, but most of us fal short

because of our sweet tooth. Smoothies are a great way to satisfy your

sweet cravings and stil lose weight. Here’s the list:

Peanut Butter & Banana Smoothie: This smoothie is ideal as a

replacement meal. Thanks to the peanut butter, you get plenty of

protein. Recipe:

Half of one banana

1/2 cup smooth or crunchy low-fat peanut butter

1/2 cup of non-fat milk

6 ice cubes

1 tablespoon of chocolate whey protein powder

Place al of the ingredients into the blender and blend until


Mocha Smoothie: This is a healthier alternative than pursuing

your sweet cravings in other forms. Recipe:

4 smal ice cubes

1/2 cup of low-fat vanil a frozen yogurt

1 shot of espresso

2 teaspoons of cocoa powder

Add ingredients to blender in this order, then blend at a high

speed until smooth.

Watermelon Smoothie: Watermelon is so low in both calories

and fat that you can’t go wrong with this one. Its also great for

those hot summer days. Recipe:

6 cups of seedless watermelon, chopped

1 cup of lemon sherbet, non-fat milk, or low-fat vanil a yogurt

12 ice cubes

Put half the watermelon in the blender and blend until smooth,

then add half of the ice and sherbet; blend until smooth. Repeat

the process with the rest of the ingredients.

Blueberry Smoothie: Many smoothies that aid in weight loss are

comprised of blueberries, because they’re so high in antioxidants.

This one is particularly great as a breakfast smoothie, and it only

comes out to about 136 calories. Recipe:

1/2 of a large banana

1/3 cup of soy protein

1/2 tablespoon of flaxseed oil

1/4 cup of frozen blueberries

1/2 tablespoon of apple juice concentrate or honey

1 teaspoon of psyl ium seed husks

8 ounces of water

Break the banana into pieces, place al the ingredients into your

blender, and blend until mostly smooth.

Strawberry & Banana Smoothie: Strawberries are packed with

antioxidants and anti-inflammatory enzymes, and have enough

fibre to boost your digestion. The potassium content in bananas is

beneficial too. Recipe:

1 cup of strawberries

1 banana

1/2 cup of low-fat yogurt or milk

5 ice cubes

1/2 of a sliced orange

Place al the ingredients in the blender and blend until smooth.

Mixed Berry Smoothie: There are several powerful antioxidants

that appear in berries, including anthocyanins, quercetin, and

vitamin C. Anthocyanins give berries their vibrant color, reduce

inflammation, and may help prevent and manage arthritis.

Anthocyanins work together with quercetin to help slow age-

related memory-loss. Quercetin can also decrease the

inflammatory effects of chemicals in the synovial fluid of the joints

for people with inflammatory conditions like rheumatoid arthritis.


1 cup of frozen berries

1/2 cup of non-fat vanil a or plain yogurt or 1/2 cup of low-fat milk

Ice (optional)

Blend until smooth.

Kiwi & Honeydew Smoothie: Kiwi fruit provide fibre and

vitamins C and K. They're also low in calories and energy density,

making them a nutritious fruit choice for people trying to lose

weight. Recipe:

2 cups of honeydew, cubed

1 Granny Smith apple, chopped

1 kiwi fruit, peeled and chopped

2 tablespoons of sugar

1 tablespoon of lemon juice

1 cup of ice cubes

Place the honeydew, kiwi, apple, sugar, and lemon juice into the

blender and blend until it's smooth, then add the ice cubes and

blend until the mixture is slushy.

Vanilla Yogurt & Blueberry Smoothie: Again, the importance

of berries cannot be ignored. Recipe:

1 cup of skim milk or soy milk

6 ounces of low-fat or non-fat vanil a yogurt

1 cup of fresh blueberries

1 tablespoon of flaxseed oil

1 cup of frozen blueberries or ice

Place milk, yogurt, and the fresh blueberries into the blender with

the ice or frozen blueberries, blend until mostly smooth for 1

minute or so, then add flaxseed oil.

Mango Smoothie: Mangos are packed with nutrients. Mangoes

are also famous for their fleshy, stringy fruit, which is ful of fibre

and is a snack guaranteed to keep your raging appetite satiated

until dinnertime. Recipe:

1/4 cup of cubed mangoes

1/4 cup of ripe avocado, mashed

1/2 cup of mango juice

1/4 cup of fat-free vanil a yogurt

1 tablespoon of lime juice

1 tablespoon of sugar

6 ice cubes

Add al the ingredients into the blender and blend until smooth.

Chocolate Raspberry Smoothie: Above we have mentioned al

the wonderful benefits of raspberries. I bet you’re wondering how

chocolate can benefit you. Wel , chocolate milk is one of the best

workout recovery drinks. It has double the carbohydrate and

protein content compared to plain milk, perfect for replenishing

tired muscles. Recipe:

1/2 cup of skim milk or soy milk

6 ounces of vanil a yogurt

1/4 cup of chocolate chips

1 cup of fresh raspberries

1 cup of frozen raspberries or ice

Combine everything and blend until smooth; best eaten with a

spoon, yum!

Peach Smoothie: Peaches are nutritious sources of vitamins A

and C. A fresh large 6-ounce peach contains 68 calories; peaches

can easily fit into a calorie-control ed diet for weight loss. Recipe:

1 cup of skim milk

1 cup of frozen, unsweetened peaches

2 teaspoons of flaxseed oil

Blend milk and peaches until smooth, then add flaxseed oil.

Lemon & Orange Smoothie: Tangy and sweet, this is a great

way to get your vitamin C… from a smoothie that aids in weight

loss! Recipe:

1 cup of skim milk or soy milk

6 ounces of lemon yogurt

1 medium-sized orange in sections

1 tablespoon of flaxseed oil

6 ice cubes

Place milk, orange, yogurt, and the ice into the blender and mix

for about a minute, then add the flaxseed oil.

Apple Smoothie: Apples are low in calories and fat, low in

sodium, and contain vitamins and minerals as wel as fibre. These

can al help you to lose weight in different ways. The fibre helps

you feel ful longer because it expands in your stomach so it takes

less food to satisfy your hunger. Apples are a low-sodium food

that can be a good addition to a healthy diet. Keeping your sodium

low wil help prevent excess water weight, or retention. Recipe:

1/2 cup of skim milk or soy milk

6 ounces of vanil a yogurt

1 teaspoon of apple pie spice

1 medium-sized, chopped apple

2 tablespoons of cashew butter

6 ice cubes

Place al the ingredients in the blender and then blend until

smooth; best eaten with a spoon!

Pineapple Smoothie: Pineapple’s fibre wil fil you up and might

help keep you regular. Pineapple is also a sweet way to get your

manganese, which is one of many bone-strengthening minerals

and a star player when it comes to protecting you against free

radical damages via its role in the antioxidant enzyme superoxide

dismutase. Recipe:

1 of cup skim milk

4 ounces canned pineapple chunks, with the juice

1 tablespoon of flaxseed oil

6 ice cubes

Put the milk, pineapple, and ice into the blender and blend until

smooth, then add the flaxseed oil.

Raspberry & Avocado Smoothie: Avocados contain

monounsaturated fats. Increasing your intake of monounsaturated

fats, versus both polyunsaturated fats and carbohydrates, has

been shown to provide a marked improvement in insulin sensitivity

and glycemic control – a major factor in weight loss. Recipe:

1 peeled and pitted avocado

3/4 cup of orange juice

3/4 cup of raspberry juice

1/2 cup of frozen raspberries

Place everything in the blender and blend until smooth.

Banana-cocoa Soy Smoothie: The benefits of these ingredients

have been listed above. Recipe:

1 banana

1/2 cup of silken tofu

1/2 cup of soy milk

2 tablespoons of unsweetened cocoa powder

1 tablespoon of honey

Slice the banana and then stick it in the freezer until it gets firm;

begin by blending the tofu, soy milk, honey, and cocoa in the

blender, then add the banana pieces through the top, blending

everything until the mixture is smooth.

Spinach Raspberry Flaxseed oil Smoothie: Vegetables such

as spinach are low in calories and rich in nutrients, making them

ideal replacements for high-calorie foods. Spinach is especial y low

in calories. 1 cup of fresh spinach is only 7 calories. Flaxseed oil

contains high levels of the omega-3 fatty acid cal ed alpha-linolenic

acid. Omega-3 is a good heart-healthy fat that has the reverse

effects of saturated fats, which are known to contribute to obesity,

cardiovascular diseases, stroke and other degenerative diseases.

This recipe makes 4 servings:

1 banana

1 cup of frozen raspberries

1 cup of orange juice

1 container of non-fat strawberry yogurt

8 baby carrots

Handful fresh spinach

2 teaspoons of flaxseed oil

2 scoops of vanil a protein powder

1/4 cup of dry oatmeal

12 ice cubes

Place everything in the blender and blend until smooth.

Banana & Almond Smoothie: Almonds are low in calories and

high in fibre! They also contain the good (monounsaturated) fats.


1 banana, sliced and frozen

1 tablespoon of almond butter

2 teaspoons of flaxseed

1/2 cup of almond milk or non-fat yogurt

A drizzle of honey

Half a teaspoon of almond or vanil a extract

Place everything in the blender and blend until smooth.

Cantaloupe Smoothie: Cantaloupes are low in calories. 34% of

with are Omega. Cantaloupe is actual y high in protein for fruit:

8.3% of calories, 7 grams per cantaloupe, or the equivalent of one

egg without the cholesterol. That one melon has double your daily

value for Vitamin A, quadruple the required Vitamin C, and over

30% each for Copper, Magnesium, Potassium, B1, B3, B6, and

Folate. Not to mention being a good source of Vitamin K and Zinc

(23% and 18%). Recipe:

10 large romaine lettuce leaves

2 cups of chopped cantaloupe slices

1 cup of frozen strawberries

6 ice cubes

Place everything in the blender and blend until smooth.

Mixed up fruit smoothie: If you don’t have specific ingredients

on hand; then chances are you have some fruit lying around. Get

creative. Here’s a recipe for common fruits on hand:

1/4 cup of apple slices

1/4 cup of banana slices

1 orange, peeled

1 tablespoon of honey

6 ice cubes

Place al the ingredients in the blender and blend until smooth.

Tomato Smoothie: along with vitamin C; tomatoes contain beta-

carotene and several other carotenoids that may have their own

disease-preventing properties, particularly against heart disease

and cancer. One carotenoid, lycopene, may help reduce the risk of

prostate cancer. Tomatoes also offer a good dose of that possible

stroke preventer, potassium. Recipe:

2 cups of tomatoes, chopped

1/2 cup of tomato juice

1/4 cup of apple juice

1/2 cup of carrots, chopped

1/4 cup of celery, chopped

1/2 a teaspoon to a teaspoon of hot sauce

8-10 ice cubes

Place everything in the blender and mix until smooth.

Lime Smoothie: Limes contain high levels of vitamin C. People

who consume appropriate amounts of vitamin C tended to burn 30

percent more fat when doing moderate exercises. Recipe:

1/2 cup of lime, sliced

2/3 cup of skim milk

1 cup of low-fat lime sherbet

1/2 cup of raspberries

8-10 ice cubes

Put everything in the blender and blend until smooth.

Samples of Diet Plans:

Below are three different diet plans based on your activity levels:




Grouping Your Foods:

Not al foods work wel together; whether from a taste or nutrient

perspective. Below is an indication of which types of foods should be

grouped together:




Your blood group also plays a vital role in your diet, whether

your goal is to lose weight or gain muscle.

If you found this eBook insightful; please click on the hyperlink

here to visit the Self Sculptor website for another FREE

eBook on how your blood group affects your weight.

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