DREAM BODY WORKOUTS GUIDE- GET FIT IN 2012

DREAM BODY WORKOUTS GUIDE
1. Workout at least 3 days a week and up to 6 days a week for quicker results.
2. Do a Total Body workout at least 2 days a week, Tabata workout at least 1 day a week. Add any one of the following workouts with your Total Body and Tabata workout: Upper body workout, lower body workout, butt & thigh workout and abs workout.
Example: Beginner level
Monday: Total Body circuit
Wednesday: Tabata with Butt & Thigh workout or Lower Body workout Friday: Upper Body & Core and Abs workout
Example: Intermediate level
Monday: Total Body circuit
Tuesday: Upper Body with Butt & Thigh workout
Wednesday: Tabata workout
Thursday: Total Body circuit
Friday: Lower Body with Core & Abs workout
Example: Advanced level
Monday: Total Body circuit (repeat twice) Tuesday: Tabata & Upper body workout Wednesday: Total Body circuit (repeat twice)
Thursday: Tabata & Lower Body workout Friday: Butt & Thigh workout with Core & Abs workout
3. Always give a full 100% when doing each workout. If after the workout you feel you can go through it once more, do it again! You will get maximum results when you push yourself out of your comfort zone. Remember NO PAIN, NO GAIN!!!
4. Each Month you will receive a new workout, replace it with one of the old workouts and incorporate it into your already existing workout regiment.
For example: If the new workout is a new Tabata workout, replace the existing Tabata routine with it. If it’s a new Butt & Thigh routine, substitute it for the existing Butt & Thigh.
We’ll keep your exercises fresh, your mind engaged, and your muscles tricked!

Taste good and good for you, too! Dream Body Recipes!

You asked for it and we delivered! More great Dream Body Recipes to help get you feeling and looking great!

Almond Chicken Salad
1 1⁄2 cups diced, cooked chicken breast (about 1 1⁄2 5 – ounce chicken breasts) 1 cup halved, seedless red grapes 1⁄4 cup celery 1⁄4 cup low-­‐‑fat mayo
1 Tbsp. Slivered almonds 1⁄2 tsp. Freshly ground pepper
Directions:
Combine the chicken, grapes, celery, mayo, almonds,
and pepper together in a medium bowl and mix well.

Turkey Chili
1 white onion, diced 2 garlic cloves, chopped 2 turkey breasts, cubed 1 tsp dried oregano 1 tsp ground cumin 2 Tbsp chipotle powder 2 Tbsp paprika 1 3⁄4 cups crushed tomatoes 1⁄2 lb sun-­‐‑dried tomatoes rehydrated and sliced 4 Tbsp balsamic vinegar 2 cups rinsed, uncooked brown rice 4 cups chicken stock 2lb pumpkin peeled, seeded and cubed Sea salt and pepper to taste 1 Tbsp unsweetened cocoa powder 1 cup chopped cilantro
Directions:
Coat the bottom of a large stockpot with 3 Tbsp olive oil and heat it on medium-­‐‑high. Add the onion and garlic and cook until translucent. Add the turkey, oregano, cumin, chipotle powder, and paprika. Cook until the turkey browns. Add the tomatoes, sun-­‐‑dried tomatoes, balsamic vinegar, rice and chicken stock. Bring to a boil. Then simmer for 40 minutes.
In a separate bowl, toss the pumpkin cubes with 2 Tbsp olive oil, sea salt and pepper, cocoa powder, and half of the chopped cilantro. Spread the cubes on a baking pan and bake them at 350 degrees F for about 20 minutes. Add the cooked pumpkin mixture to the
chili pot with some sea salt and pepper and the remaining cilantro.

Turkey Burger
1 1⁄4 lb. turkey burger 1⁄4 c. jarred roasted red peppers, chopped and drained (blotted dry) 2 scallions, chopped 2 Tbsp. plain dried bread crumbs
2 Tbsp. chopped fresh parsley 1 Tbsp. Dijon mustard 1⁄2 tsp. coarsely ground black pepper
Directions:
Preheat grill to medium and oil grate with cooking spray. In large bowl, combine turkey, roasted peppers, scallions, bread crumbs, parsley, mustard, and black pepper. Mix gently but thoroughly until blended. Shape into four 1 inch thick patties. Grill 10-­‐‑ 12 minutes, turning once, or until thermometer reads 165 degrees and meat is no longer pink.

2 of my favorite Dream Body recipes!

Eating healthy means having a plan! Check out 2 of my favorite Dream Body recipes. Enjoy!

DREAM BODY RECIPES
Grilled Salmon
4 – 8 ounce salmon fillets 1 tbsp. Kosher sea salt 1⁄4 tsp. Freshly ground pepper Slivered basil leaves
Directions:
Brush both sides of salmon with olive oil; season with sea salt and pepper. Place on grill, skin side down, and grill until golden brown and slightly charred, 3 to 4 minutes. Turn over fillets; grill 2 to 3 minutes more, or until slightly firm in center and 140 degrees on an instant-­‐‑read thermometer.
Guacamole
2 ripe avocados, peeled and pitted 2 Tbsp. Lime juice 1/8 tsp. Sea salt 1⁄4 cup chopped fresh cilantro
1⁄2 cup onions 1 cup cored chopped tomatoes 1⁄4 tsp. Minced garlic 1⁄4 tsp. Hot pepper sauce (optional)
Directions:
In a medium bowl, mash the avocados with the lime juice and sea salt. Stir in the cilantro, onions, tomatoes, garlic, and hot-­‐‑pepper sauce. Cover with plastic wrap and refrigerate for 1 hour before serving.
Pita chips: Cut a whole wheat pita open and cut into triangular wedges. Bake at 350 degrees for about 7 minutes or until crisp.

DREAM BODY NUTRITION FACTS

DREAM BODY NUTRITION FACTS

In terms of building lean muscle and turning your body into a “fat burning machine”, your diet is crucial on how hard you hit your workouts. How hard you hit your workouts will be the key aspect in how successful you are in gaining your definition of a dream body. While working out, your diet should consist of 40% healthy carbohydrates, 40% protein and 20% good fats. Carbohydrates are what give you energy and protein is what helps build and “feed” muscles.
The Guidelines for Gaining Lean Muscle are as Follows:
•Eat nutrient dense, muscle transformation foods! Keep junk food and processed food at an absolute minimum! These contain “empty” calories that the body does not use optimally because of their low vitamin and mineral content. Fresh is best! A general rule when going to the grocery store is stay on the “outside” of the store. That is where the deli (protein rich meats), bakery (for healthy grains & wheats), and the produce (veggies and fruit) sections are located. Processed food with enriched flour and artificial ingredients line the inside aisles. Enter the middle and your middle will grow!
•Eat approximately every 2-­‐‑3 hours to maintain insulin levels and aid in physical and neural recovery. When doing the Dream Body Workout Regiment, you’ll be introduced to routines formulated to help your body become a “fat burning furnace.” So, like any fire, you’ll need to feed it to keep it burning! Only foods that will sustain the fire should be introduced. Some of our fat burning/lean muscle food recommendations are including in this eBooklet. You want food that acts like coal for your furnace. Those are the foods that will help sustain energy, build lean muscle, and stop cravings. Junk and processed foods are like throwing some newspaper in the flames. They disintegrate quickly, have the “crash” effect on energy, and train the body to go into “storage” mode because your body panics and decides to conserve fat since it isn’t getting the proper nutrition it needs.
•Eat complex carbohydrates (starches). Starchy foods such as whole grain pasta, wheat bread, whole grain cereals, brown rice, potatoes, yams, sweet potatoes, and vegetables provide a major energy source to fuel your activities. These foods are also a source of fiber, vitamins, minerals and phytonutrients -­‐‑ the health protective substances in plant foods.
•Always use 100% whole wheat when eating bread, crackers, pasta and tortillas. Make sure to read the label. 100% whole wheat doesn’t mean anything if the ingredients also has enriched flour. Never buy anything with enriched flour. All the nutrients are gone!
•Choose protein sources from turkey, chicken, eggs, fish, lean cuts of beef, tofu, & low-­‐‑fat cottage cheese.
•Choose healthy fat sources from nuts, avocadoes and cold-­‐‑water fish. Eat 40-­‐‑100g of fat per day. If you do not get enough of these, take an essential fatty acid supplement or fish oil supplement (1-­‐‑2 tablespoons/day).
•There is NO substitute for water! Water, water, water. Soda is a major contributor to the decay our society’s health and well being. The most important change to your diet is eliminate soda and drink lots of water. 1% milk is also great for many reasons, most importantly it is a great snack as well as a calcium and protein source.
Rice milk, Almond milk, and Soy milk are all great substitutes if you have an allergy to milk. Keep drinking water to maintain hydration while engaged in your Dream Body Workout routines. Avoid water-­‐‑like substances such as Kool-­‐‑Aid, sodas, artificial juices or lemonade. Although these may contain water and some carbohydrates, they also contain a greater amount of the wrong type of carbohydrate source (sucrose and/or fructose), which can ultimately lead to decreased performance, insufficient hydration, and unwanted “extras.” An effective guideline to follow is to consume about 40% of your body weight in ounces of water daily. Example: If you weigh 180 pounds/75-­‐‑85 ounces of water per day.
•Eat a diet that consists of a wide variety of healthy foods by keeping in mind the basic food groups. It is the best insurance for getting needed nutrients.
•Consume 25 to 35 grams of fiber per day among the foods that you eat. High fiber foods include whole grains, vegetables, fruits, and nutritious cereals. Read labels and be aware of fiber content in everything you eat.
•Avoid high-­‐‑fructose corn syrup and table sugar! These include candy, juices, desserts, baked goods, soda, etc.
•Use meal replacement shakes, fruit smoothies or bars whenever necessary. Always keep a protein bar available such as in a book bag, purse, glove compartment, locker, or wherever poor nutrition might be the alternative. If you are prepared, you’re far less likely to give into a moment of weakness.
•Really start to read labels, the fewer ingredients the better! Never buy anything with enriched flour. Lara bars are a great example of a great snack with the most basic ingredients you can find. If you have never heard of an ingredient listed on a label then you probably shouldn’t eat it.
•Protein is extremely important, muscle burns fat and protein builds muscle! You need 1 gram of protein per pound of body weight just to maintain your current lean muscle. You need 1.5 grams of protein per pound of body weight to gain muscle weight. So if you’re looking to maintain, remain consistent with 1 gram and if you’re looking to gain weight then 1.5 grams is the route to go.

DREAM BOD SQUAD Kick-Start Meal Plan

DREAM BOD SQUAD
Kick-Start Meal Plan

For many people… Breakfast, Lunch and Dinner are the typical meals throughout the day. However breaking away from this typical “3 a day” meal approach and instead eating smaller, more frequent meals is the way to get your metabolism to run full speed ahead! By eating healthy throughout the day, your body never fears going without food. It never enters “starvation mode” and blood sugar levels remain consistent.
It is a very common misconception that if you skip a meal, you will lose weight. However, skipping meals will cause your body to go into starvation mode… holding onto fat, not losing it! For this reason, you need to get your metabolism boosted and running throughout the day to continually burn fat. Your body, if treated correctly, can literally turn into a fat burning machine. As unusual as this may sound…eating more often will actually result in eating fewer calories.
Question: How many people get into poor habits formed by hectic schedules and lack of preparedness? Who do you know who routinely skips breakfast, eats a fast-food type lunch packed with empty calories with little sustainable nutrition, and then gets home only to partake of disproportionately large dinner before they go to bed? Answer: Most everyone! It is a legitimate and growing problem in our society.
Thankfully, knowing is half the battle and Dream Body Workouts offers an effective solution with our workouts and our “kick-start” meal plan. Countless studies have indicated the methods to flipping the “fat burning” switch of your body.
The Dream Body Workouts meal plan is carefully designed to kick your metabolism into high gear. If you are willing to take the necessary steps, you can increase your metabolism and ensure your body remains hard at work burning calories…all day and night. Try this meal plan for 2 to 3 weeks to kick-start your metabolism and then you can begin to implement different variations. As long as you follow the “5-6 small meals a day” method and pick healthy choices, you’ll be well on your way! The meal plan is just a guide; you can always substitute one healthy option for another. Nutrition is a key component in making your Dream Body a reality. Good luck!
SUNDAY:
Breakfast: 1 scoops of whey protein with 8 oz. water, 1/2 cup oatmeal. Xyng from Xyngular contains a green tea extract that helps boost metabolism. Great way to kick off your day and kick start your metabolism. (Get it at our “Get The Edge” section on Dream Body Workouts.)
Mid-Morning snack: 6 oz. low-fat cottage cheese, 1 banana
Lunch: 4oz chicken breast, 1-cup spinach, 1 medium whole-wheat bagel, 1 apple
Mid-afternoon snack: 6 oz. low-fat greek yogurt w/ fresh fruit
Dinner: 4 oz. white fish tilapia, ½ cup whole-wheat pasta, 1 cup mixed vegetables
Late night snack: 2 egg whites, 1 whole egg omelet and 2 tbsp. salsa
MONDAY:
Breakfast: 2 egg whites, 2 whole eggs omelet with 2 tbsp. salsa: 1 slice of 100% whole-wheat toast. Xyng from Xyngular contains a green tea extract that helps boost metabolism. Great way to kick off your day and kick start your metabolism. (Get it at our “Get The Edge” section on Dream Body Workouts.)
Mid-Morning Snack: 1 Scoop of whey protein w/ 8 oz. water. 1 apple
Lunch: 4 oz. of Tuna packaged/4 oz. of chicken packaged with 2 cups shredded lettuce, 1 slice whole wheat bread, 2 medium tomatoes
Afternoon- snack: 6 oz. low fat greek yogurt with fresh fruit
Dinner: 4 oz. chicken breast, ¾ cup sweet potato baked, 1 cup cauliflower
Late Night Snack: 6 oz. low fat greek yogurt
TUESDAY:
Breakfast: 4 egg white omelet w/ 2 tbsp. salsa and 1 oz. cheddar cheese. Xyng from Xyngular contains a green tea extract that helps boost metabolism. Great way to kick off your day and kick start your metabolism. (Get it at our “Get The Edge” section on Dream Body Workouts.)
Mid-Morning snack: 1 scoop whey protein w/ 8 oz. water and 1 banana.
Lunch: Turkey sandwich w/ 2 slices of lean turkey breast, 2 leafs of lettuce, 1 slice tomato, ½ avocado smashed for spread on 2 slices of whole wheat bread.
Afternoon snack: 1 scoop of whey protein w/ 8 oz. water 1 cup of raw or steamed vegetables
Dinner: 2 oz. of tuna packaged or chicken packaged, 1 cup mixed vegetables, ¾ cup brown rice and 5 almonds.
Late Night Snack: ½ scoop whey protein w/ 8 oz. water, 5 almonds
WEDNESDAY:
Breakfast: Protein shake blended with 1 banana 1 scoop of protein, 8 oz. 1% milk, and ¼ cup berries optional. Xyng from Xyngular contains a green tea extract that helps boost metabolism. Great way to kick off your day and kick start your metabolism. (Get it at our “Get The Edge” section on Dream Body Workouts.)
Mid-Morning snack: 1-cup high fiber cereal with 1 cup of 1% milk
Lunch: Turkey wrap, 1 whole wheat flour tortilla, 2 slices of lean turkey breast, 2 leafs of lettuce, 1 slice tomato, 2 slices of avocado, 1 tsp. of mustard.
Mid-afternoon snack: 1 scoop of protein w/ 8 oz. water and 1 granola bar (Lara Bar or Kashi granola bars recommended)
Dinner: 4 oz. chicken breast, 1 cup black beans, 1 cup steamed broccoli
Late Night snack: 1 scoop whey protein w/ 8 oz. water, 8 oz. peppermint tea
THURSDAY:
Breakfast: 4 egg whites and 1 whole egg omelet w/ 2 tbsp. salsa, ½ pink grapefruit Xyng from Xyngular contains a green tea extract that helps boost metabolism. Great way to kick off your day and kick start your metabolism. (Get it at our “Get The Edge” section on Dream Body Workouts.)
Mid –Morning snack: 1 scoop of whey protein w/ 8 oz. water, ½ cup oatmeal
Lunch: 4 oz. chicken breast, 1-cup broccoli, 1-cup yams
Mid- afternoon snack: Tuna or Chicken salad, 3 oz. of tuna/chicken packaged, 1 cup raw spinach, ¼ cup radishes, 1 tbsp. chopped onion, 1 tsp. light vinaigrette dressing.
Dinner: Chicken sandwich, 1 slice whole wheat bread, 2 slices lean chicken breast, 1 slice tomato, 1 slice onion ½ smashed avocado for spread.
Late night snack: ½ cup low-fat cottage cheese, 1-cup pineapple or fresh fruit, 7 almonds
FRIDAY:
Breakfast: 1-cup high fiber cereal, 1 cup 1% milk, 1 scoop of whey protein w/ 8 oz. water, 10 almonds. Xyng from Xyngular contains a green tea extract that helps boost metabolism. Great way to kick off your day and kick start your metabolism. (Get it at our “Get The Edge” section on Dream Body Workouts.)
Mid- Morning snack: 1 apple w/ 2 tbsp. of peanut butter and 5 baby carrots
Lunch: Turkey Pita, 1 small pita pocket, 2 tsp. mustard, 4 slices of lean turkey breast, lettuce, tomato and onion, 10 almonds.
Mid-afternoon snack: 1 scoop of whey protein w/ 8 oz. water and 1 apple
Dinner: 6 oz. chicken breast, 1-cup peas, 1 ½ cups yellow corn
Late night snack: 1 scoop of protein w/ 8 oz. water and 1 string cheese.
SATURDAY:
Breakfast: Protein shake 1 scoop of whey protein, 8 oz. 1%milk and 1 cup mixed berries. Xyng from Xyngular contains a green tea extract that helps boost metabolism. Great way to kick off your day and kick start your metabolism. (Get it at our “Get The Edge” section on Dream Body Workouts.)
Mid-morning snack: 4 oz. low-fat cottage cheese and 1 apple
Lunch: ½ chicken breast, 1-cup spinach, 2 small red potatoes
Mid-afternoon snack: 3 oz. boneless skinless chicken breast, 1 cup raw spinach, 2 red small potatoes
Dinner: 4 oz. top sirloin beef, 1 cup spinach, 1 ear white sweet corn
Late night snack: ½ scoop protein with 8 oz. water

​GET FIT, GET THAT DREAM BODY!

​

GET FIT, GET THAT DREAM BODY!

Home workouts are an effective approach and efficient solution for realizing your fitness goals. With the growing issue of obesity in the world, much of the fitness industry now serves as just another way of cashing in on the public's fears and ignorance.

Many so-called “experts” are promoting ineffective products or supplements, which only repudiate the idea of reaching one's goals. The truth is, at its core, working out is very simple and straightforward and it serves as a tremendous method for self-improvement.

Despite popular belief, a large investment of time and money is not required to develop an incredible physique. Within the comfort of your own home, you can be on your way to creating a leaner, more defined body in only a few hours a week.

It is important to first develop the proper fitness philosophy in your mind before you can realize your goals for your body. At Dream Body Workouts we believe physical fitness is really a simple concept, which has been overly complicated in our society.

At Dream Body Workouts we strive to follow an efficient exercise plan that focuses on muscle confusion and workouts designed to build lean muscle and burn fat simultaneously. You've probably witnessed the people at the gym or around your neighborhood that spend hours running outside, straining on a treadmill, bike, or elliptical. Maybe you’ve also noticed that much of the time, their efforts don’t seem to show any noticeable improvement? Doing nothing but cardio is the biggest misconception out there in improving how you look and shedding unwanted weight.

Now while true that you might lose some weight you really will only achieve a "thinner" look. Reason being, running does not build any lean muscle, and lean muscle is what you need for a healthy, strong, sexy looking body.

Our Dream Body fitness routines will progressively challenge your body so you can get the optimal results. Plus we keep your busy schedule in mind, too. In what it takes you to warm up and actually get to an effective state with traditional cardio programs, you'll already be done with a fat shedding, muscle building workout with our program!

There is a reason why circuit based, interval focused workouts are all the rage. Proper and effective systems and routines are based on another very key component. Your body is a "smart machine"and it will get use to the same old workout and your gains will stop. It is important to switch up your routines every month so that your muscles never get use to the movements in the workout. Here at Dream Body Workouts we have technically crafted, precision designed workouts that will get your cardio and muscle work simultaneously… all packed into 20 minute routines! So, fit “getting fit” into your schedule!

We have workouts that range body part specific to the total body regiment that is sure to achieve those elusive results you really want. The key is to go at your own pace and either do one workout daily or combine 2-3 based on your fitness level and goals.


Join Our Dream Bod Squad

DREAM BOD SQUAD
BUY YOUR FIRST VIDEO SERIES TODAY!
​What is the going rate for a fitness instructor or a personal trainer these days? $60 a session, $25 an hour...pricey to say the least and for what?! In many cases, the old adage of "do what I say and not as I do" seems to be part of the bargain. Many trainers on the market don't practice some of the things that they so adamantly preach. Well, we at Dream Body Workouts think hiring one of "those" trainers is kind of like buying an expensive steak on the recommendation of a vegetarian!
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It's about time for a wake up call to the industry! To our Dream Body Instructors, being fit and fabulous is a lifestyle, passionate pursuit, a mission to share with others! You are who you surround yourself with and so if you want to be the best, isn't it time that you learn from the best?
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​Join the "Dream Bod Squad" exclusive member area for special features, exclusive videos, and a full spectrum of tools to help your dream body to become a reality!

The best part... the only thing we'll work over is your body, not your wallet! For the low cost of just $19.99 (less than an hour or 1/3 of a session with the "other guys"), with a Dream Bod Squad video series, you'll have instant access to:

eFitness Booklet “Guide to a Dream Body” (instant downloadable link)
6 Dream Body Workout Video Series
Dream Body Nutrition Guide​
Healthy Recipes
Monthly Incentive Prizes and Giveaways
Community Support Forum
Dream Bod Squad/Shared Success Stories
... and much more!

Need another reason? For just one payment of $19.99, less than what most people pay for ONE month of gym membership, we'll bring the workouts to you! No long term contracts! No more having 10 people huddled around waiting for their turn on the same piece of sweaty equipment. No more gas wasted to and from the gym! No more wasted time in taking 90 minutes of your day to get a mediocre workout. We'll give you a more beneficial Dream Body Workout in just 20 minutes! Plus we'll continually be adding additional series of 6 new videos! Get started with one of our two packages below:
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1.) GET CONNECTED PACKAGE
Instant Online Access
eFitness Booklet “Guide to a Dream Body” (instant downloadable link)
6 Dream Body Workout Video Series
Dream Body Nutrition Guide
Healthy Recipes
Entry into Monthly Incentive Prizes and Giveaways
Community Support Forum
Dream Bod Squad/Shared Success Stories
... and much more!
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2.) +DVD PACKAGE
For just $5.00 more, you'll get everything included in our "GET CONNECTED" Package plus we'll mail you a hard copy of the workout series on DVD.

“Commit to be Fit” and join our Dream Bod Squad today! What are you waiting for?! Purchase now and get started today!

Dream Body Workouts... A Dream Body for Everybody!