TABLE OF CONTENTS. A Letter from Daniel Silva Insider Tips to Lose Your Resolution Best Body Tips to Cutting Calories..

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2 TABLE OF CONTENTS A Letter from Daniel Silva 3 10 Insider Tips to Lose Your Resolution 4 20 Best Body Tips to Cutting Calories..6 Top 5 Best Body Drink Recipes...8 Top 5 Best Body Fast Food Lunch Sandwiches Top 3 Best Body At-Home Workouts 14 Closing Remarks.16 2

3 Hi there, Thank you for reading our Your Best Body for 2012 Guide which is jam-packed with healthy recipes, fitness tips, motivational practices, at-home and gym workouts all designed to help you successfully transform your body in If you're looking for accountability, motivation, and most importantly RESULTS... I encourage you to learn more about our NEW YEARS FAT LOSS REVOLUTION 6 Week Body Transformation Program. It is a perfect way to "recover from the holidays" and jump-start your body transformation for Just go to for more details and we'll get you started right away! Let us help YOU make your New Year s Resolution of Getting in Shape this year a reality! Best of wishes for your health and fitness in 2012 and I am looking forward to hearing from you very soon! Dedicated to your health and fitness success, Daniel O. Silva, CPT finallyfitbowie@gmail.com

4 10 Insider Tips to LOSE Your Resolution & START Your REVOLUTION Number 1: Make Realistic and Specific Goals ~ Before you even try to make a change in your life, make sure the goals you are setting is actually attainable. Remember ALL goals are attainable if you actually have a system put into place, rather than just winging it. Be as specific as possible because life is all about the details. Number 2: Make a Measureable Goal That Can Be Broken Up Into Smaller Goals ~ How do you eat an elephant? You eat it one bite at a time just as you would mouse okay, I know that s a bad analogy, but that is the way you have to look at all big goals is that you need to break them down into smaller goals that are easier to envision yourself attaining. Number 3: Tell Other People About Your Goals, Peer Pressure Still Works ~ Whenever you attempt to accomplish something big, don t keep it a secret. Make sure you tell those that are close to you and that you can entrust with the duties of holding you accountable to your goals. Use all the Facebook, Twitter, Four Square, and etc. to keep those around you aware of your accomplishments as well as your setbacks. Number 4: Hang Out With People Who Have Similar Goals, Iron Sharpens Iron ~ You MUST surround yourself with like-minded individuals that are going through the same internal revolution that you are going through. Its like you have checked yourself into your own little Rehab Center. Number 5: Make a Pros and Cons List of Your Goal ~ This will actually help you make your goals as specific as possible, as well as it will help you realize what you have been missing in your life by failing to achieve this goal earlier (which will be even more motivation for you to succeed) 4

5 10 Insider Tips to LOSE Your Resolution & Start Your REVOLUTION (cont d) Number 6: Ask Yourself the "Five Why" Questions ~Whenever you make a goal ask yourself why do you want that goal? Then after you answer the 1 st why, then ask yourself why do you want whatever it was you answered the first why with. Repeat this exercise with 5 Whys. This is a very powerful exercise to reveal your true motivations and beliefs about all of your goals in life. Number 7: Stay Motivated ~Whenever you are doing something good, there are always going to be minor setbacks. This is a given in life, and you always have to remember that they are exactly just that a minor setbacks, which will make reaching your goals even more sweeter. Number 8: Enjoy the Journey, and Check Your Rear View Mirror Often ~In a world in which everything is measured only by the end results, I challenge to periodically and systemically to analyze your journey towards your goals appreciate the effort and time that it took to get you to where you are (no matter how far you are from your goal). When you focus on the evolution process, rather than just the end product you will start to enjoy the journey and learn so much more about yourself. Number 9: Educate Yourself and/or Get Professional Help ~Sounds to simple, but so many people set a goal knowing that they lack knowledge to be successful and just hoping to get there somehow. Nothing good ever comes from guessing, wishing, hoping, and any other of those weak-minded words that have become the standard in the average Americans vocabulary. Number 10: Don't Be Afraid to Push the Restart Button ~The best part of life is that ability to start over again. If you are trying to accomplish great things, you might have to push restart button a few times. If fact, some of the best plans for achieving success incorporate thorough analysis and checkpoints tailored towards being able to refocus and regroup at any point of the process. 5

6 20 Best Body Tips to Cutting Calories in Every Meal Breakfast 1. Switch from 2% or 1% Milk to Skim Milk or Use Protein Drink as a replacement 2. Exchange bagels and pastries for English muffins or diet bread 3. Fill your omelets with onions, peppers, mushrooms, or spinach instead of cheese and meat 4. Remove the yolks from your eggs OR use an egg substitute (i.e. Egg Beaters) Lunch and Dinner 1. Avoid putting cheese on your sandwich, fries, or in fact anywhere else 2. Use lettuce leaves instead of bread when making sandwiches 3. Use light salad dressings instead of creamy ones, and get it on the side instead of on the salad 4. Limit meat servings to 3-4 ounces, the size of a deck of cards Desserts 1. Eat a piece of cake from the center of the cake rather than on the outsides edge less icing toward the middle 2. Exchange candies and cookies for fruits 3. Never finish the entire serving of dessert 4. Use low-calorie sherbet or yogurt instead of ice cream 6

7 Snacks 1. Dip Apples in low-fat caramel 2. Hummus with veggies 3. Avoid keeping candy/snacks at your desk at work 4. Never get a snack directly out of the bag; us a separate dish to serve it in first Drinks 1. Avoid liquid calories, stick with water as much as possible 2. Sport-drinks are packed with sugars and a lot of preservatives 3. Try shots of Espresso OR Café Americanos with sugar free flavoring instead of those calorie packed specialty drinks 4. Sparkling water and lime juice make a great in-between shots drink while out partying with friends 7

8 TOP 5 BEST BODY DRINK RECIPES This section is dedicated to my favorite 5 protein drink recipes that are guaranteed to "jump start" your metabolism first thing in the morning OR it would make a great post workout recovery drink immediately after an intense workout. Hopefully you already know that breakfast is the most important meal of the day, and if you didn't you do know now... A few things important things about this protein shakes... *Not all protein powders are created the same, there are so many different ways to alter the quality of your protein powder. *Adjusting the amount of water, ice, and the duration of time you blend your smoothie will determine its consistency but does NOT change its nutritional content. *Do not substitute more than 1 meal a day with a protein smoothie, because even though these smoothies have enough calories to consider a small meal... they will not provide as much satisfaction and nutrient value as a healthy meal with solid foods. STRAWBERRY VANILLA SMOOTHIE Ingredients: 1.5 scoops Vanilla Protein Powder 10 Big Frozen Strawberries 1 Cup Fat-Free Milk 250ml of Water! **Blend and Enjoy!! Calories: 312 calories Protein: 45g! Carbs: 33g! Fat: 0g 8

9 CREAMY PEACH SMOOTHIE Ingredients: 1.5 scoops of Vanilla Protein 1/2 Cup of Fat-Free Plain Yogurt 1 Peach 2 Tbsp Honey 250ml of Water 5 Ice Cubes! **Blend and Enjoy!! Calories: 308 calories Protein: 37g Carbs: 40g! Fat: 0g BANANA SPLIT SMOOTHIE Ingredients: 1.5 scoops Vanilla Protein 1 Cup Fat-Free Milk 1 Frozen Banana 1/2 cup Frozen Pineapple Chunks 5 Frozen Strawberries 1 Teaspoon Pure Cocoa Powder **Blend and Enjoy!! Calories: 345 calories Protein: 41g Carbs: 43g! Fat: 1g 9

10 Ingredients: BLUE BOMBER SMOOTHIE 1.5 scoops Vanilla Protein 1/2 Cup of Fat-Free Plain Yogurt 2 Cups Frozen Blueberries 1/2 Teaspoon Stevia 250ml of Water 5 Ice Cubes **Blend and Enjoy!! Calories: 336 calories Protein: 36g! Carbs: 48g Fat: 0g ORANGE CREAMSICLE SMOOTHIE Ingredients 1.5 scoops Vanilla Protein 1/2 Cup of Fat-Free Plain Yogurt 2 Frozen Oranges 250ml of Water 5 Ice Cubes **Blend and Enjoy!! Calories: 296 calories Protein: 38g Carbs: 36g Fat: 0g 10

11 TOP 5 BEST BODY FAST FOOD LUNCH SANDWICHES So, of course there are a lot of recipe books out there but the problem is not necessarily cooking the right foods but actually finding the time to go to the grocery store, cook the food, pack the food for work, and actually sitting at your desk and eating while everyone else is eating out. As eating breakfast is the most important meal, I have found that in this crazy "hustle and bustle" world, it is very possible to get some really great fat loss and fitness results by focusing on trying to go as healthy and fat-loss friendly as possible with your lunch. So below are the 5 top lunch sandwiches at fast food restaurants, now remember that you actually shouldn t be eating any fast food but if you HAVE to the 5 listed below are my top choices. Panera Bread Smoked Turkey Breast on Country Bread (Half Sandwich) Calories: 210 Fat: 1.5g (Sat. Fat: 0; Trans Fat: 0) Carbs: 33g Sugars: 2g Fiber: 1g Protein: 16g Extra Tips: Exchange the Country Bread for the Whole Grain and you will gain an additional 2g of fiber in this meal. Do not add any cheese to this sandwich. 11

12 Quiznos Cantina Chicken "Sammie" Calories: 270 Total Fat: 6g (Sat. Fat: 1g, Trans: 0g) Carbs: 36g Sugars: 12g Fiber: 1g Protein: 11g Extra Tips: Again, avoid adding cheese to this sandwich! Chick-Fil-A Chargrilled Chicken Sandwich Calories: 290 Fat: 4g (Sat. Fat: 1g; Trans: 0g) Carbs: 36g Sugars: 9g Fiber: 3g Protein: 29g Extra Tips: Chick-Fil-A is the only restaurant that would let you order sandwiches, "Protein Style", which is without bread and wrapped in a leaf of lettuce...this cuts the Carbs down to ONLY 3g and basically eliminates the sugars. 12

13 Subway Oven-Roasted Chicken Breast on Flatbread 6 Calories: 290 Fat: 6g (Sat. Fat: 1.5g, Trans: 0g) Carbs: 44g Sugars: 4g Fiber: 0g Protein: 17g Extra Tips: When you order a sandwich from Subway, ask them to "crave" out the bread. Basically, they can scrape out the inside lining of the bread, which reduces the amount of carbs by up to 40% as well as makin it easier to contain the ingredients inside the sandwich. McDonald's Classic Hamburger Calories: 250 Fat: 9g (Sat. Fat: 3.5g, Trans: 0.5g) Carbs: 31g Sugars: 6g Fiber: 0g Protein: 12g Extra Tips: This sandwich is small, so order a side salad or something from their fruit. 13

14 3 Best Body At-Home Workouts Welcome the 12 Workout Warm Up: (5 10 mins) Workout: Repeat 6 Times in Best Time 12 Squats 12 Push Ups 12 Lunges 12 Crunches 12 Bicep Curls (each arm) 12 Tricep Dips (on chair or bench) 2-3 Mins Rest Core Focus: Repeat 1-3 times 30 sec Plank 30 sec Side Plank (each side) 30 Crunches Cool Down: 5-10 mins Stretch 14

15 Best of Both Worlds Workout Video Included: Click HERE for the Video of this workout Warm Up: 5-10 mins Strength Segment: (Each exercise for 30 seconds) Windmill Pushups Plyo Squats w/ Wall Sits Plank into Pushup Position Reverse Lunge w/ Hop Rest for 1-2mins Repeat 2 more times Cardio Segment: (Each exercise for 30 seconds) Burpees 3 Step Lateral Hurdles Jumping Jacks Mountain Climbers Cross Hops Rest for 30 seconds Repeat 2 more times Grand Finale: (Combine both strength and cardio segments together for one long, crazy circuit) Cool Down: 5-10 mins Stretch 15

16 New Years Revolution Ladder Workout Warm Up: 5-10 mins Workout: Complete the ladder as efficiently as possible 4 MINS of Jump Rope 3 MINS of Burpees 2 MINS of Squats 1 MINS of Push Ups 30 SECS of Mountain Climbers Rest 2 mins Cool Down: 5-10 mins Stretch: Closing Remarks Well, there you have it! Now, send me an at finallyfitbowie@gmail.com and let me know your thoughts. I will be releasing supplemental additions and updates to this manual throughout the year so you want to make sure you are on my mailing list. Happy New Year! Wishing you the BEST body you have ever had!! Daniel O. Silva

I ll be brutally honest with you. This meal play is the KEY to your success in burning fat and unwanted weight off your body.

Introduction I ll be brutally honest with you. This meal play is the KEY to your success in burning fat and unwanted weight off your body. You can do the most intense workouts ever created, but if you