Beyond My 40 Day Mind-Body-Spirit Makeover

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07 July, 2011

Visible Body | 3D Human Anatomy

Visible Body | 3D Human Anatomy
Posted by Leslie Ann Marco Brewster at 7:19 PM
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Helpful Calculating Tools

  • Calorie Calculator - Macro Nutrients
  • CARBOHYDRATE Calculator
  • Conversions and Equivalent Measures
  • Full Diet Plate Fiber Calculator
  • Healthy Weightloss Calculator
  • Hormone Balance (TEST)
  • Low Carbon Diet Calculator
  • My Calorie counter.com
  • PERCENT Conversion Table
  • PROTEIN Calculator
  • Walking Distance Calculator
  • Web MD BMI Plus Calculator
  • Web MD Metabolism Calculator

12 Core Exercises: From "Biggest Loser"

  • Bicycle Maneuver
  • Captain's Chair
  • Crunch - Basic
  • Crunch - Oblique
  • Crunch - Reverse
  • Crunch - Vertical Leg
  • Extensions - Back
  • Extensions - Hip
  • Half Roll-Ups
  • Plank
  • Side Plank
  • Wood Chops

From Jillian Michael's "Making the Cut" (Modified)

Circuit 1
20 dumbbell press on stability ball
15 dumbbell flys on stability ball
15 crunches on stability ball
50 squats (fast)
Sprint 1 min on treadmill

Circuit 2
Plank 10 sec
5 close-grip pushups (Triangle)
10 side plank w/leg raise
5 close-grip pushups (Triangle)
10 side plank w/leg raise
10 burpees
50 sumo squats
Sprint 1 min on treadmill

Circuit 3
20 frog pushups
20 squat thrusts + 30 sec chair pose
10 leg extensions w/dumbell/military shoulder press
1 min jump rope

Circuit 4
20 bench dips
10 lat pull-down
1 min mountain climbers
30 sec boat pose

Circuit 5
1 min jump rope
50 bicycle crunches
30 sec extended plank hold
Every human has four endowments- self awareness, conscience, independent will and creative imagination. These give us the ultimate human freedom... The power to choose, to respond, to change. ~Stephen Covey

Weight Loss Hypnosis: Get In Control

Personal Schedule

5:00AM :::Yoga for Weight Loss/5 Tibetan Rites
-Take Roca Labs
-Exercise/Yoga

6:00AM:::Breakfast or Morning Walk/Treadmill
-1 8oz cup of St. John's Wort Tea
-1 1000mg Fish Oil 300 mg Omega-3
-1 Hair, Skin, Nails
-1 800 mcg Chromium Picolinate

9:00AM
-1 Mega-T Green Tea
-1 600 +D Caltrate

12:00PM:::Lunch & Stretch
-1 8oz cup of St. John's Wort Tea
-1000mg Fish Oil 300 mg Omega-3
-1 Hair, Skin, Nails

3:00PM:::Snack & Motivational Lecture or Music
-1 Mega-T Green Tea
-1 600 +D Caltrate

4:00 - 5:00PM:::30 Day Shred

6:00PM:::Dinner & Evening Walk/Meditation
-1 8oz cup of St. John's Wort Tea
-1000mg Fish Oil 300 mg Omega-3
-1 Hair, Skin, Nails
-1 Qunol Ultra CoQ10
-Stress B-Complex w/ Vitamin C & Zinc

9:00PM:::Bedtime:Take Prescribed Medications
-1 10mg Lisinopril
-1 40mg Omeprazole

Relaxation Hypnosis: Affirmations

Sleep Hypnosis: Go Deep

Eat This and Lose Belly Fat!

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Tips & Tricks


1. Pay attention to suggested serving size...

Shown: Pinto Beans, Quaker Oats, Cashew Halves & Pieces & Organic California Brown Jasmin Rice

2. SLOW DOWN eating w/Chop Sticks or smaller utensils...

Research supports that in men, slower eating rate = reduced food intake. Eating slowly + chewing each bite 20-30 times may increase fullness, resulting in 10 % decrease in calorie intake.

3. Smaller Plate = Smaller Stomach!

If you were smaller 20 years ago, it's probably because today, plate sizes and serving sizes have changed as a result of our cultural norms & economic value. The average plate size 20 years ago was 9". Today, it's 11 - 12" or wider!

4. Just Breathe



Relieve hypertension / tension...



Rejuvenate...



Lose weight ( lower cortisol, metabolize & burn fat)...



How to Lose 5 lbs in a Week



6. Exercise Willpower...


Recommended Channels & Sites

  • 3 BEST CLEANSES FOR SLIMMING DOWN
  • 5 Vegan Diets
  • Atkin's Menu
  • CHOLESTEROL LOWERING Foods
  • CIRCUIT TRAINING WORKOUT
  • Conversion Table
  • Cravings?: What Your food Says About Your Cravings
  • Dr. Oz's 14 Day YOU diet
  • FAT SECRET: All Things Food and Diet
  • FLAT BELLY DIET - 1 week menu
  • Folk Remedies
  • HIGHEST Protein Foods
  • Jucing Cafe.com
  • KIDNEY HEALTH TRACKER: DOWNLOAD & KEEP WITH YOU
  • Langer's Nutrition
  • List of LOW Carb Foods
  • MAJOR Nutrients: Carbohydrates, Proteins and Fats
  • New Evidence that Fatty Cells...
  • Nutrition Facts.Org
  • REAL AGE Videos
  • Team Beachbody Workout Sheets
  • THE VISUAL MD
  • Top 10 IRON RICH foods
  • USDA Dietary Guidelines for Americans
  • Whole Foods Market

Recipes (Food)

  • Low Sodium, Dr. Gourmet
  • 101 Cookbooks (Recipe Blog)
  • Accompaniments, Fresh Market
  • Appetizers, Fresh Market
  • Appetizers, Whole Foods
  • Closet Cooking - Blog
  • Desserts, Fresh Market
  • Desserts, Whole Foods
  • Dr. Gourmet- Main Course , Special Diets/Healthy
  • Entrees, Fresh Market
  • Everything Else (Main Page), Whole Foods
  • Everything Else, Fresh Market
  • Fresh Flavors, Fresh Market
  • Goya (Product) Recipes
  • Lactose Free, Dr. Gourmet (Also borderline/Cheese-Containing)
  • Main Dishes (Entrees), Whole Foods
  • Ordinary Recipes Made Gourmet****
  • Salads, Fresh Market
  • Salads, Whole Foods
  • Soups and Stews, Whole Foods
  • Soups, Fresh Market
  • Vegan Fitness Recipes
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