Body Transformation is NOT an Accident.  YOU can GET RESULTS in the real world! 

To keep doing what we're doing, even if we know that it's not the best thing for us, is the choice most of us make, most of the time.  But we can make a different choice.  We can choose what Robert Frost called "The Road Less Traveled."  When we face our fear of the unknown -- even in ourselves -- we take an important step to discovering who we are and what we can become.  Isn't that exciting?!

We ALL struggle with the same situations and I've heard and seen it all before...there are no exceptions, even YOU can do it!  You've just gotta want it.  Then do it.

Everyone has their own challenges (kids, work, relationships), but truthfully (and think about this) we all make time for things we know are important, right?  The health of your body and your mind is SO much more important than anything else...or you're no good to anyone. 

Remember, if nothing changes, nothing changes.

If you haven't heard that phrase before it means that if you keep doing pretty much the same thing you've always done, you're going to keep getting the same results you've always gotten. 

Said another way, do what you did, get what you got.

Nutrition is Number One, you've heard it a million times -- 80% nutrition, 20% exercise.  You CANNOT exercise off a bad diet - TRUTH!

It's easy to avoid ALL of the junk by following 1 simple rule of eating healthy... 

>> Eat only foods that are 1 ingredient.  So simple, yet so effective!

This means sticking almost completely to these: 
eggs, fruits, veggies, nuts, seeds, berries, and meats (only meats raised in a healthy manner)

An example of a day's menu with 1 ingredient foods, although perhaps mixed together:

(whey protein is an exception and the one rule that can be bent, as long as you use an "isolate" whey protein, which is lactose free)

*eggs with veggies for breakfast
*Plain Greek yogurt with fruit and nuts in afternoon
*light tuna on baby spinach (tuna with chopped apple, herbs and a little Greek yogurt)
*home-made guacamole (all fresh single ingredients), veggie sticks and protein shake
*large salad, and grass-fed Buffalo burgers or wild Salmon for dinner
*high-protein frozen (ice cream-like) dessert made with frozen banana, Greek yogurt,
  whey protein (flavor of choice). Berries and/or a bit of honey or stevia for sweetness.

Fat-burning nutrition made really easy.

Eating a diet like this will increase your metabolism.
I dare you to try this diet for one month. Your energy levels will soar, guaranteed. No more crashes and highs and lows that you get from eating high-carb meals. The intitial period will take some getting used to (hang in there) and it will take about three weeks for your body to get rid of the sugars, starches and yeast levels that have built up in your body, but after this any sugar cravings will be history.

Eat none of the following:

· Grains- including bread, pasta, noodles
· Potatoes- sweet potatoes okay
· Processed foods (including any food with any kind of flour, even whole wheat!)
· Sugar

Eat the following:

· Lean meat, chicken and wild fish
· Eggs
· Fruit
· Vegetables (especially root vegetables, but definitely not including potatoes)
· Nuts, eg. walnuts, brazil nuts, macadamia, almond.
· Berries: strawberries, blueberries, raspberries etc.

Pretty simple, and all made from single ingredients instead of processed food
packages with 30 ingredients or more.

Do I eat like this 100% of the time... ahhhh, no... BUT, if you can stick to this 1-ingredient
rule at least 80 to 90% of the time, it is actually VERY simple to get as lean as you want! 
Very, very simple.  I dare you to prove me wrong.

Don't diet, ever!  Don't skip meals, ever!  You'll lower your metabolism fast if you skip meals
or drop your calories too low for too long...that's a guarantee. And guess what, the weight
will be back (plus a little extra)...a double guarantee.

Can you transform your body through nutrition alone?  Well almost, but not exactly. 

You will lose weight that way, but unless you USE your muscles, you'll end up losing lean muscle tone and looking soft as a twinkie and flabby as a jellyfish. Our goal is not weight
loss, per se (but a great by-product of being lean and healthy!) but to look smokin' hot 
under those clothes, feel energetic and young and filled with a lust for life! 

Body transformation is based on science.  It's no accident or genetic luck that some people
are in fantastic shape while others are constantly struggling with the latest fad diet or long
and boring cardio workouts.


Forget Repetitive Cardio Exercises

Short, high-intensity training workouts produce 10x better results in half the time.
(e.g. 15-20 min hill sprints, circuit training intervals with short rest periods)

You burn more calories during the exercise, plus more 24-48 hours afterwards while
your body recovers.


Crunches & Sit-ups = Least Effective for Fat Burning!

Spend your time working on large muscle groups which burn more calories, such as 
Squats or Lunges and Full-Body Weight-Bearing Combination Exercises. 

Exercises like Renegade Dumbbell Rows or Knee Plank Lateral Arm Raises will strip
off fat fast and work your abs at the same time.


Disguised 'Health Foods'

Be careful.  Most 'health foods' on the market are disguised products which actually
increase your belly fat.  Forget what they say about a 'health product' - just read the 
ingredients and/or ask questions to discover what's really inside. 

Better yet, stick to the 1 ingredient rule.

E.g.: Slim Fast, Fat-Free Rice Cakes, Crackers, Granolas and most Cereals, Jamba Juice
Smoothies, all packaged meals, especially packaged kids' meals (Lunchables), and sugar-
laden Frappucino's and Flavored Coffee Drinks.


Weight Loss Pills CAN'T Help You...

Weight loss pills are a complete waste of time.

You're so much better off off drinking green tea and eating fat-burning foods.

Foods that are high in fiber and protein require much more energy (translation: calories) for
your body to break them down, such as:



Olive Oil

Lean cuts of meat

Low-fat dairy products etc.


If you can't prioritize your day or wake up early enough to exercise, you simply have not
made up your mind yet that you truly want to transform your body.

When you accept what must be done, THEN you're 90% there...

Is this easy?  No, but seeing the end result is well worth the few days you'd rather be
sleeping in or sitting on the couch watching TV.  

Play by the rules and take back the body you deserve.

  I GUARANTEE that you and everyone you know will notice your results!
Water, fruit & weights
Have a Happy, Healthy Day!
Suzanne Stringfellow
Adventure Boot Camp for Women


» 3-5% reduction in body fat
» 5-12 pounds of weight loss
» 1-3" decrease in the midsection
» 25% increase in strength
» 25% improvement in endurance
» Better relaxation
» Greatly improved posture
» 100% gain in self-confidence
Register now

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