EAT SMART Nutritional Guide
with 6 Week Step By Step Training Program
22
6 WEEK TRAINING PROGRAM
GET FIT FAST AND HEALTHFULLY.
Before you begin we recommend taking a photo of yourself in a bikini or your bra and
panties. Put this photo somewhere that you can see it every morning to remind yourself why
you have made the decision to get in shape!
Eat Right
Follow the twelve day "Super Slim Nutritional Diet Plan" for six weeks. You can substitute
one “lunch” for another “lunch” or one “dinner” for another “dinner”. Allow yourself to cheat
just a little (up to 400 additional calories) once a week. This will help
avoid overindulging or binging on a favorite food.
Water
Helps flush fat. You MUST DRINK at least 64 ounces of pure water (not coffee, tea
or cola) every day.
Exercise
Alternate the TrimFlex™ “Body Sculpting” workout and the “Pilates Body” workout every
other day for best results. Do this at least five times per week for the first four weeks.
During the last two weeks of your program, pick two days to do both workouts and then
do the "Body Sculpting" workout alone for the other three days.
Mental Attitude
Stay positive; stay focused on your goal. After six weeks take a photo of yourself in the same
bikini or bra and panties that you wore at the beginning of your training. You will be amazed.
If you are comfortable sharing your photos and your success story, please contact us at
www.thanefitness.com
EAT SMART Nutritional Guide
with 6 Week Step By Step Training Program
21
Twisting Squat
Lie on the glide board and place both feet on the foot grip bar approximately 3 inches apart. Exhale
and slowly push back. Slightly drop your knees to one side as you extend them outward. This will
create a slight twist to your legs. Keep your buttocks flat on the glide board and keep your upper
body straight. Exhale and slowly return to the starting position. Alternate twisting to each side.
Great for toning and firming your thighs, calves, hips, buttocks, and quadriceps.
Start
Finish
Gluteus Kickbacks
Facing the headrest, kneel midway on the glide board. Hold onto the side of the rail for support and
place one foot on the foot grip bar. Inhale and slowly push against the foot grip bar until your leg is
fully extended, do not lock your knee. Use your gluteus muscle as you push. Exhale and slowly return
to the starting position. Alternate legs.
This is a great exercise for tightening and toning the buttocks.
Start
Finish
Lunges
Place one foot firmly on the floor near the foot grip bar and the other foot in the center of the glide
rail. Keeping both feet flat, inhale, and slowly push the glide board forward. Bend the knee, on the
glide board, to 90 degrees. Take care not to lock your knee. Switch legs.
Great for toning and strengthening your legs while focusing on the quadriceps, hips,
buttocks, and hamstrings.
Start
Finish
