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• If you must have a dessert (and sometimes you just do!) get one for the whole table to share. If possible, go for the lower
calorie options such as sorbet or fruit.
• If your food does not come out prepared as requested, send it back – politely – and have it made to your specifications.
You’re paying for it, both with your health and your credit card!
Sweets and Desserts
Remember that talk we had about sugar and trans- and saturated fats? Unfortunately most desserts worth a darn contain all
those bad boys. Here are some tips on that front:
• Go for homemade treats. Processed packaged cookies, cakes and other treats contain tons of bad fats and preservatives.
• Stop eating it if it’s not great. Why waste calories on a so-so treat?
• Eat it slowly, savor the flavor and make the most of every bite.
• Give up the guilt. Eat your treat happily and relish the enjoyment you get from it.
• Stop when you should. One cookie and a few bites of cake is all you need to satisfy a craving.
• If you can’t stop, pop a piece of strong peppermint gum in your mouth after a few bites. That flavor kills just about every
urge you have to nosh on more treats.
• Remember that treats are treats - not food staples. Eat them only occasionally, not every day.
If you’re reading this section – congratulations! You’ve completed your AB-DOer
®
Twist™ 4-Week
Accelerated Results Program and 4-Week Healthy Eating Plan! How do you feel? We hope you’re inspired
by your results and are motivated to continue losing fat and getting healthy.
Keeping it up!
You might be thinking – what now? The short answer is – keep it up! Reevaluate your progress and set new goals. What was the
goal you set for yourself at the inception of this program? Did you reach it? If you did, congratulations! If you didn’t, was it realistic?
If it wasn’t, reformulate it and set another goal for yourself to attain. Refer to page (32) to remind yourself how to set and
achievable and realistic goal.
Rewards
Every goal achieved deserves a reward! But make sure your rewards are not food-related. Instead, give yourself nice treats that
inspire and encourage you in your new, healthy lifestyle. For your short term goals, reward yourself with things like a new music
download purchase, or a half-hour bubble bath. When you’ve achieved your long term goal, go crazy with yourself! Have a day at
the spa, buy a new pair of shoes or purchase a new bikini to show off your new bod!
Managing or Overcoming Set-Backs
Let’s Face, it – life happens. Whether your kids get sick, you have to work late or your car breaks down, things happen that keep
you from working out. Don’t think you’re the only person faced with setbacks or obstacles, even Olympic Champions have plenty
of their own fair share of hurdles to jump over. The trick is to get right back on track into it as soon as you can without giving up or
getting discouraged. Remember to make fitness a priority and schedule time to work out every day. Remind yourself of your
intentions, and get back into the swing of things immediately to minimize progress setbacks.
The same goes for food: everyone at one time or another falls off the diet bandwagon. It’s actually pretty easy to do, especially
around the holidays or big get-togethers like birthdays or anniversaries. The key here is to plan ahead for predictable wobbles in
your eating. Do a little extra exercise the week before a holiday, or eat a full meal before going to a party so you’re not starving
when you get there. And remember: if you do overindulge, it’s not the end of the world. One overboard meal is not going to ruin
all your hard work. You have control over your destiny! Get right back onto your program the next day and move forward.
PERSONAL MAINTENANCE & MOTIVATION
SET YOURSELF UP FOR SUCCESS
www.ABDOER.com
DVD Routines
• Inventor and Award-Winning Fitness Expert, John Abdo, guides you through
several challenging and highly-productive routines. Take your pick and "do the
Doer" and you'll be like millions of other people from around the world who lost
fat and inches on John's revolutionary invention!
Easy Assembly
• Within minutes of opening the box you'll
be enjoying your new AB-DOer
®
Twist
TM
machine!
AB-DOER
®
TWIST
TM
FEATURES
Massage Roller
• Get a massage while
you're toning your
abdominals and burning
fat, all at the same time!
Contouring Arm Bars
• Eliminates stress to hands, wrists,
elbows, shoulders, neck and upper back
• Rotates upward and downward for
muscle-toning benefits to your
shoulders, biceps, triceps, upper
back and chest
• Increases exercising options
OPTIONAL ITEMS Listed on Page 12
Swivel Action Seat with
Multiple Resistance Dial
• Increases fat-burning muscle-
toning benefits to your entire
abdominal region with target
emphasis to all sides of your
legs, hamstrings, hips,
buttocks and obliques
(see Swivel Action Seat section
for more information)
Core Support Column
(Center Post Spring)
• Offers additional resistance
that challenges your muscles
to progress to higher levels of
muscle shaping and fat-burning.
Contouring Hand-Grips
• Easy gripping for comfortable
and effective upper body and
arm action
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