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SEAT SWIVEL ACTION
The “Swivel Action Seat” is one of the many technological advances on your AB-DOer
®
Twist™ machine.
This seat allows you to swivel, or rotate, 180º from right to left to add diversity to your
list of exercises as well as a host of added benefits for toning muscle, developing
coordination and burning fat.
To unlock the seat simply pull down on the Spring Pin (#41) and give a
slight turn or twist to enable rotation of the seat.
To monitor your resistance levels rotate the Resistance Knob (#40)
toward the + sign or the darker color then to reduce the resistance
rotate in the opposite direction toward the – sign.
To lock the seat and prevent any rotation simply give the Spring
Pin (#41) a slight turn or twist in the opposite direction and it will lock
itself into the seat.
Spring Pin:
The Spring Pin (#41) is used to lock the Swivel-Action seat into place to prevent it from rotating then
with a simple tug the Spring Pin (#41) can be lowered to unlock the Swivel-Action seat for rotatability
and add more diversity to your AB-DOer
®
Twist™ workouts.
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Meat, Fish and poultry
• Skinless chicken breasts
• 99% fat-free ground turkey
• Lean beef filets
• Lean pork chops
• Chunk white low-sodium tuna in water
• Fresh fish (Salmon, snapper, halibut, flounder, albacore)
• Shellfish (Shrimp, scallops, crab)
• Low-sodium, low-fat deli sliced turkey, ham, roast beef
Dairy
• Laughing Cow cheese wedges
• Low- or no-fat cheese
• Skim milk
• Low- or no-fat string cheese
• Light yogurt, plain
• Low- or no-fat cottage cheese
• Eggs or packaged egg whites
Dry goods
• Wild or brown rice
• Beans (canned or dried)
• Whole wheat bread products
• Wasa whole grain crackers
• Dry oatmeal (plain)
• Kashi-Go-Lean cereal
• All natural bran cereal
• Whole wheat pasta
• Raw nuts
• Olive oil
• Fresh ground or reduced fat peanut butter
• Low sugar or sugar free jams and spreads
• Non-fat cooking spray
Fruits and vegetables
• Broccoli
• Asparagus
• Tomatoes
• Cucumbers
• Lettuce
• Peppers (red, green, yellow)
• Avocado
• Onion
• Sweet potatoes
• Green beans
• Apples
• Berries
• Spaghetti squash
• Carrots
• Zucchini
• Yams
• Spinach
• Mushrooms
• Lemons
Spices, dressing and condiments
• Balsamic vinegar
• Fat free or light salad dressing
• Extra virgin olive oil
• Garlic powder
• Tabasco sauce
• Mustard
• Non-fat or light mayonnaise
• Low-sodium soy sauce
• Ground pepper
• Mrs. Dash spice blends
• Mrs. Dash 10-minute marinades
The Plate Plan
Portion control can be a tricky thing to figure out, especially in
our society of super-sized everything. To determine proper
portions of protein, carbs, and fats, use the Plate Plan.
Imagine a plate. Then - Fill 1/4 of it with protein.
Your protein should be about the size of a deck of cards or the
palm of your hand.
Fill 1/4 of it with starchy carbs. This amounts to about 1 cup
of cooked oatmeal, 1 medium fruit, or one slice of whole wheat
bread.
Fill 1/2 of it with veggies. This amounts to about 1 cup of
broccoli or 2 cups of salad greens.
On the side of your plate, imagine a large spoon.
Then - Fill that with dietary fat. This is about 2 tbsp of reduced
fat peanut butter or a golf ball sized scoop of avocado.
Meal Planning
Break your daily food intake into three meals and two snacks
daily. It might sound like a lot, but think of your body as a
fireplace: you want to keep the fire (your metabolism) burning
all day long. In order to do that, you’ve got to keep throwing logs
(food) onto the fire. By spreading your meals out during the day,
you’ll keep this fire burning hot, elevating your metabolism and
burning tons of fat over the long term. You’ll also never ‘crash,
and feel like you’re starving. Prepare your food ahead of time
and pack it in a small cooler to carry with you to work, on a hike,
or to the kids’ soccer games to avoid the lure of the drive-thru
window.
This eating plan was created for an average
women’s body size. For men, the eating plan would
need to be adjusted accordingly for their body
type.
Suggested Shopping List
4-WEEK HEALTHY EATING PLAN
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