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Page 1: OWNER’S MANUAL AB Re vBy AB Rev., LLC AB Re v o lut io n iz re OWNER’S MANUAL Exercise and Nutritional Guide BONUS BURN AWAY THE FAT SYSTEM INSIDE REVOLUTIONIZE YOUR BODY! TABLE

ByAB Rev., LLC

A B R e vo l u t i on i z re

OWNER’S MANUAL

Exercise andNutritional Guide

BONUSBURN AWAY

THE FATSYSTEMINSIDE

REVOLUTIONIZEYOUR BODY!

Page 2: OWNER’S MANUAL AB Re vBy AB Rev., LLC AB Re v o lut io n iz re OWNER’S MANUAL Exercise and Nutritional Guide BONUS BURN AWAY THE FAT SYSTEM INSIDE REVOLUTIONIZE YOUR BODY! TABLE
Page 3: OWNER’S MANUAL AB Re vBy AB Rev., LLC AB Re v o lut io n iz re OWNER’S MANUAL Exercise and Nutritional Guide BONUS BURN AWAY THE FAT SYSTEM INSIDE REVOLUTIONIZE YOUR BODY! TABLE

TABLE OF CONTENTS.

• 3 •

WELCOME LETTER......................................................

PRODUCT OVERVIEW...................................................

ASSEMBLING YOUR AB REVOLUTIONIZER...........................

SAFETY GUIDELINES...................................................

8 REASONS WHY THE AB REVOLUTIONIZER IS THE BEST

ABDOMINAL EXERCISE TOOL.........................................

BEFORE YOU EXERCISE: STRETCHES.................................

GETTING INTO POSITION...............................................

PELVIC LIFT PAD POSITIONING........................................

ARM AND LEG POSITIONING...........................................

ASSISTING YOUR EXERCISE...........................................

BASIC CRUNCHES..... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

STRAIGHT LEG CRUNCHES...... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

45- DEGREE CRUNCH..................................................

DOUBLE CRUNCH.......................................................

USING OPTIONAL WEIGHT HOLDER..................................

ADDITIONAL ACCESSORIES... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

BONUS BURN AWAY THE FAT SYSTEM...............................

AB REV 30 DAY MEAL PLANNER......................................

TIPS FOR SUCCESS... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

DINING OUT...............................................................

QUICK TIP REFERENCE GUIDE.........................................

DO’S AND DON’TS.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

TO MAINTAIN YOUR WEIGHT LOSS..................................

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WELCOME

AB REVOLUTIONIZER OWNER’S MANUAL• 4 •

Dear AB Revolutionizer Customer,

Congratulations on becoming one of the millions who have decidedthere really is a simple and effective way to shape your abs.

With the AB Revolutionizer you’ll notice your abs becoming trim, toneand sculpted in just minutes a day in the privacy of your own home.

The AB Revolutionizer allows you to directly target the core abdominalmuscles. A stronger core means a stronger body.

Unlike other ab machines, the AB Revolutionizer effectively trains theabs while alleviating strain to the neck and lower back. This allows youto achieve the body you’ve always wanted.

Included with your AB Revolutionizer is a complete Exercise andNutritional Guide as well as our BONUS BURN AWAY THE FAT SYSTEMwhich gives you the freedom to choose the foods you like while helpingto jumpstart you on your way to fabulous abs and a leaner trim body.You’ll also receive the Rev It Up Burn It Off 30 minute video and muchmore……

We are so confident, with the AB Revolutionizer you will quickly seeimprovement in how you look and feel that we back this with our 30-day money back guarantee (less s&h)!

It’s time for you to Revolutionize Your Body!

Sincerely and in Health,The AB Revolutionizer Team

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PRODUCT OVERVIEW

• 5 •

Ankle Pad Thigh Bar Assist Grips

Weight Holder Pelvic Lift Pad Lifter Arms Optional Headrest

U.S. Patent # 5,941,806 U.S. Patent # 6,117,057 and other patents pending cover the ABREVOLUTIONIZER. The AB REVOLUTIONIZER U.S. trademark registration No. is 2,391,632.

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ASSEMBLING YOUR AB REVOLUTIONIZER

AB REVOLUTIONIZER OWNER’S MANUAL• 6 •

Kneel behind your AB Revolutionizer.Lift the Ankle Pad into position.

Pull your AB Revolutionizer out of the box and lay all the parts out so you can clearly see them.

1.

Place the pin in the hole as shown.

2.

Rest your Thigh Bar on the ground with the AssistGrip straight up and line up the white line with theappropriate hole.

3.

Place pin through the hole – you might need toslightly twist the Thigh Bar from side to side inorder to line up the holes. You are now ready forthe best ab workout of your life.

4.

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SAFETY GUIDELINES.

• 7 •

1) Wear proper clothing and footwear for exercise.

2) Always follow the correct exercising procedure as outlined in this guide when using AB Revolutionizer

3) The AB Revolutionizer should be kept away from children and pets when not in use. When using the machine, take extra precaution to insure that hands and pets do not get caught underthe Lifter Arms or pad as they move up and down.

4) The AB Revolutionizer is designed for home use only.

5) Do not stand on AB Revolutionizer product, or sit on Thigh Bar or Ankle Pads.Do not leave the AB Revolutionizer in the middle of a room where someone could trip over it.

6) Keep your fingers, hands, and arms away from the Pelvic Lift pad and Lifter Arms when you aredoing the exercise. There is plenty of space off to the side to keep your arms safely away fromthe unit.

7) Do not over-exert yourself. Gradually build up your strength and conditioning by using the AB Revolutionizer.

8) Always use the AB Revolutionizer on a soft mat or carpeted surface; it is not made to beused on hard surfaces.

9) Extra care should be taken when getting in and out of your AB Revolutionizer.

10) Do NOT operate this or any other piece of exercise equipment if it is damaged.

CONSULT WITH YOUR PHYSICIAN BEFORE STARTING THIS ORANY DIETARY OR EXERCISE PROGRAM ESPECIALLY IF YOU

ARE PREGNANT, NURSING OR HAVE A PRE-EXISTINGCONDITION. The information contained in this guide is intendedfor use by normally healthy adults and should not be used as a

substitute for consulting with your physician.

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8 REASONS WHY THE AB REVOLUTIONIZER

AB REVOLUTIONIZER OWNER’S MANUAL • 8 •

Assistance. You can assist yourself through theentire range of motion using the Assist Grips.You also choose just how much you assist.

1.

You can do your own negative repetitions. By using the Assist Grips to help lift the lower body (the positive part of the exercise) and then letting goof the Assist Grips to lower your lower body (negative portion), you have now become your ownprivate personal trainer.

2.

Oblique twist with assistance. You can begin towork your obliques using your own body to assistyou. Using the Assist Grips, you can help lift yourlower body, while focusing on the oblique twist.

3.

Total Contraction. You can actually fully contractthe abdominals for the most efficient ab workout.You will also feel almost nothing in your upper orlower body – all abs, all the time.

4.

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• 9 •

Pelvic Lift Technology. The AB Revolutionizer lifts your pelvis into proper position to allow you tokeep your lower back supported as you do theReverse Crunch.

5.

45-Degree Crunch. Say goodbye to hanging legraises, Roman chair raises and bench leg raises.Our 45-Degree Crunch allows a better abdominalmotion and without the strain to the lower or upperbody that these other exercises have. Plus, you canadd weight resistance if needed to intensify yourworkout even more.

6.

Work the lower and upper abs from the oppositedirection. Since the lower abs are generally weakerit is a big advantage to work them before you workthe upper abs.

7.

The Double Crunch. This just might be the mosteffective abdominal exercise there is.With the AB Revolutionizer’s Pelvic Lift Technologyyou can work both the upper and lower abdominalsat the same time with virtually no strain on the neck,back, shoulders, or hips.

8.

IS THE BEST ABDOMINAL EXERCISE TOOL

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BEFORE YOU EXERCISE: STRETCHES

AB REVOLUTIONIZER OWNER’S MANUAL • 10 •

Stand up andreach straight upwith both arms.You should feel astretch on thesides of your body.

Tips: Warm-up by jogging in place for a few minutes. Hold each of the following stretches for about10 to 20 seconds, and do each stretch 3 times. Relax all of your body other than the muscle that isbeing stretched.

1.Slowly start tobend backwardswhile your kneesstay slightly bent.

2.

Stand with bothhands on yourknees and archbackward.

3.Slowly start toround your backuntil you feel thestretch.

4.

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STRETCHES (CONT.).

• 11 •

Slowly lift your upper body off theground with your arms, while you keepyour hips pressed downward. Hold thecontraction for a few seconds.

1.

Pull your knee toward your chest. Holdyour knee close to your chest for a fewseconds. Repeat with the other leg.

2.

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GETTING INTO POSITION

AB REVOLUTIONIZER OWNER’S MANUAL • 12 •

Sit upright and place hands on Lifter Arms tosteady the unit. Place one leg on top of theAnkle Pad.

1.

Now place the other leg on top of the Ankle Pad.Slowly lay back down while you hold on to theLifter Arms.

2.

Place your backside partially on the Pelvic LiftPad, then grab the Thigh Bar and swing it infront of your thighs.

3.

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PELVIC LIFT PAD POSITIONING.

• 13 •

This is the proper position you should always bein when using your AB Revolutionizer. Your hips,backside, and pelvis are on no more than onethird of the Pelvic Lift Pad.

For proper placement: place your bottom up toand directly parallel to the white line on the pad.

Here, your body is too far off the Pelvic Lift Padand you will not get any benefit from the PelvicLift Technology.

Here, the lower body is covering too much ofthe pad. This will also prevent the Pelvic LiftPad from lifting your hips into the proper posi-tion.

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ARM AND LEG POSITIONING

AB REVOLUTIONIZER OWNER’S MANUAL • 14 •

Place your arms off to the side, angled awayfrom Lifter Arms. You can also place yourhands on your chest.

You can rest your arms behind your head andout of the way.

...or...

Arms:

Legs:

You can rest your legs on the Ankle Pad whichwill make the exercise more comfortable.

By placing the feet straight up in the air you can add an extra degree of difficulty.

...or...

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ASSISTING YOUR EXERCISE.

• 15 •

Grab the Assist Grips on both sides of the Thigh Bar.

Slowly pull toward your chestmaking sure you use enough effort toassist but not so much that your upperbody is doing all the work. After all,this is an abdominal workout.

Grab either Assist Grip (depending onwhich Oblique group, left or right sideyou want to exercise).Slowly pull the unit toward your chest.

Slightly twist the upper body toward the arm that is assisting. Holdthe contraction and return to the start.

ASSISTED-OBLIQUE CRUNCH

ASSISTED-REVERSE CRUNCH

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BASIC REVERSE CRUNCH

OBLIQUE CRUNCH.

AB REVOLUTIONIZER OWNER’S MANUAL • 16 •

With your body totally relaxed, start to imaginepulling from right around your belly button andlower abs. Focus on contracting your abs.

Pull the Thigh Bar as close to your chest aspossible. Move slowly and deliberately; this willmake the exercise more effective and keep theAB Revolutionizer securely in place. Hold thecontraction for one second and then return tothe starting position.

1.

2.

Start lifting from the lower body first and thenstart to slowly raise the upper body as you alsoslightly twist to one side. Keep your elbowsback and fingers lightly touching the side ofyour head.

The goal is for the upper body and lower bodyto move toward each other while you contractyour abdominals completely. Keep your shouldermoving toward the opposite knee. Hold thecontraction for one second. You can do a fullset of repetitions going in the same direction oralternate between each side.

1.

2.

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STRAIGHT LEG REVERSE CRUNCH

STRAIGHT LEG DOUBLE CRUNCH.

• 17 •

With your legs straight up in the air andknees slightly bent, start to pull your legstoward your chest.

At the end of the movement hold the contraction for one second, before returning to the starting position.

1.

2.

Lift your feet off the Ankle Pad and raise yourlegs straight up — keep a slight bend in theknees at all times. Slowly pull your legstoward your chest.

Continue to pull from your lower abs while you use your upper body to reach toward your toes.

1.

2.

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45-DEGREE CRUNCH

AB REVOLUTIONIZER OWNER’S MANUAL • 18 •

Lift your body up so you are resting on yourelbows (it’s more comfortable than you would think).

Start to pull your knees toward your chest, keepingyour lower back on the ground.

1.

2.

Continue to pull the thighs toward your chest.Hold contraction for one second and then slowlyrelease. Do not let the AB Revolutionizer touchthe ground before beginning your second repetition. There should be no twisting or upperbody movement in this exercise.

3.

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DOUBLE CRUNCH.

• 19 •

With your hands by the side of your head startto slowly lift the lower body and then start to liftup with your upper body. Keep looking straightup to the ceiling and always imagine a largegrapefruit between your chest and chin.

1.

Lift your shoulder blades off the ground if you can and hold the contraction for one secondat the top of the exercise before releasing.

2.

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After you build up your abdominal conditioning, you can add standardweights with a 1-inch diameter hole to your AB Revolutionizer for addition-al resistance. Slip the amount of weight you want onto the Weight Holderpeg. Just adding a couple pounds of weight can make a difference.

1.

When you are not using the Weight Holder you can flip it up out of the way.

2.

You should have the Weight Holder flipped up all the way when storingunder a bed.

3.

USING THE OPTIONAL WEIGHT HOLDER

AB REVOLUTIONIZER OWNER’S MANUAL • 20 •

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ADDITIONAL ACCESSORIES

• 21 •

The optional AB Bar allows stabilizing of the headand neck to be a little easier.These are the keys to a successful workout withthe optional AB Bar:

• Do not hold the AB Bar too tightly.• Never pull the AB Bar with your hands.

Use the AB Bar to support the weightof your head while working out.

• Keep looking upward and always imagine alarge grapefruit between your chest and neck.

1.

You can also use the optional AB Bar for working the Obliques.Slightly twist your body as you raise up makingsure you lead with the shoulder and follow thekeys for using the AB Bar as mentioned above.

2.

The AB Bar supports the head and neck to keep you in the proper alignment.For maximum results we recommend using the AB Bar.

USING THE OPTIONAL AB Bar

The AB Mat is the ideal addition to your AB Revolutionizer workout, to giveyou extra comfort and support.

USING THE OPTIONAL AB Mat

Simply place yourAB Revolutionizeron top of theoptional AB Matstraps.

1.

Pull the straps overthe frame andsnap them intoplace.

2.When you are done this is whatyour AB Mat should look like.

3.

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BURN AWAY THE FAT SYSTEM

AB REVOLUTIONIZER OWNER’S MANUAL • 22 •

BONUS

Welcome to the Burn Away the Fat System!

You’re on your way to trim, tone and sculpted abs.

To maximize your weightloss results we recommend:

1. Drink 8-10 (8 oz) glasses of water daily. (Diet drinks or tea maybe substituted for 1-2 glasses of water a day)

2. Follow the Rev It Up Burn It Off video workout 3-5 times a weekto get your heart rate up and burn off that unwanted fat

3. The Burn Away the Fat System Meal Plan has been prepared tomaximize energy performance by reducing your carbohydrateintake to 50-70 grams a day

4. Use the Ab Rev 3-5 minutes a day (If possible, increase repseach day)

5. NO ALCOHOL during the first 14 days

6. To continue with your excellent results make the Burn Away theFat System a part of your everyday life

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BURN AWAY THE FAT SYSTEM

• 23 •

BONUS

To Jumpstart You on Your Way to Success!Choose your foods as recommended in the Meal Plan

* The information presented in this plan is in no way intended as medical advice. The information should be usedin conjunction with the guidance and care of your physician. Always consult your physician before starting anyweight loss program. This plan should not be used by patients on dialysis or by pregnant or nursing women.

Example Meal Plan

Breakfast 1 Protein1 Fruit or 1 GrainChoice of any calorie free beverage

Snack 1 Protein

Lunch 1 Protein1 Vegetable1 Fruit2 cups lettuce w/ 1 Tbsp fat free dressingChoice of any calorie free beverage

Snack 1 Protein

Dinner 1 Protein1 Vegetable1 Fruit2 cups lettuce w/ 1 Tbsp fat free dressingChoice of any calorie free beverage

Snack 1 Protein

Water Intake 8-10 (8oz) glasses of water

Recommended Exercise 5-10 minutes stretching20 minutes of cardio (Rev It Up Burn It Off Video)(Gradually increase duration)3-5 minutes Ab Rev(If possible, increase reps each day)

RecommendedCalories Per Day 1200

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BURN AWAY THE FAT SYSTEM

AB REVOLUTIONIZER OWNER’S MANUAL • 24 •

FOOD SERVING SIZE

Apple 1 (2 1/2" dia.) 81 17Applesauce (unsweetened) 1/2 cup 52 14Apricots (fresh) 2 medium 32 9(dried) 4 halves 16 9Banana 1/2 small 60 13Blackberries 2/3 cup 50 12Blueberries 2/3 cup 53 14Boysenberries 2/3 cup 44 11Cantaloupe 1/4 (6" dia.) 40 11Cherries 10 50 11Dates (dried) 2 46 13Grapefruit (pink or red) 1/2 small 35 10Grapefruit Juice (pink) 4 oz 46 11Honeydew Melon 1/6 (6 1/2" dia.) 15 20Kiwi medium (3 oz) 54 11Mango 1/2 cup (sliced) 53 14Nectarine 1/2 cup (sliced) 34 8Orange 1 small 60 14Orange Juice (unsweetened) 4 oz 49 12Papaya 1/2 cup (cubed) 27 7Peach 1 small 49 10Pear (bartlett) 1/2 small 30 13Persimmon 1 117 8Pineapple 1/2 cup (cubed) 38 10Raisins 1/2 oz 43 11Raspberries 2/3 cup 40 10Rhubarb 1 cup 26 7Strawberries 1 cup 46 11Watermelon 1/2 cup (cubed) 25 6

FRUITSChoose from fresh, frozen (thawed), water packed

(without sugar or fruit juice).

FOOD SERVING SIZE

Asparagus 1 cup 31 8Bean Sprouts 1 cup 54 14Broccoli 1 cup 24 5Cabbage 1 cup 18 4Carrots 1/2 cup 24 8Celery (diced) 1 cup 20 6Chinese Pea Pods 1 cup 60 11Cauliflower 1 cup 24 5Collard Greens 1 cup 12 8Cucumbers 1 cup 14 3Jicama 1/2 cup 25 5Mushroom, raw 2 cups 40 7Okra 1 cup 32 8Onion 1/2 cup 30 6Pepper (red or green) 1 small 19 4Spinach (raw) 2 cups 40 4Spinach (cooked) 1 cup 40 7String Beans (boiled) 1 cup 34 8Sauerkraut 1 cup 50 10Tomato 1 small (3 oz) 20 5Zucchini (Cooked) 1 cup 18 4

VEGETABLESChoose from fresh, frozen (thawed), water packed

(without sugar or fruit juice).

ITEM SERVING SIZE

Creamer (powdered) 1 tsp 20 2Gelatin (diet, sugarfree) 1/2 cup 8 0Green Onion (tops) 1 tsp 3 0Horseradish (prepared) 1 tsp 2 1Jalapeno Pepper 2 small 6 2Margarine (fat-free) soft spread 1 Tbsp (5 cal max) 5 0Mustard 1 Tbsp 11 0Pimento (canned) 1 Tbsp 3 1Radishes 2 medium 2 1Vinegar, white (unseasoned) 2 Tbsp 4 2

MISCELLANEOUSChoose 1 serving twice per day, with your meals

ITEMWaterCoffee (regular or decaffeinated)Tea (hot or iced)Herbal TeaDiet SodaDiet SeltzerDiet Mineral Waterany other calorie free drink

BEVERAGES

MENU

CARBSCALORIES

CARBSCALORIES

CARBSCALORIES

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FOOD SERVING SIZE

Bread (whole wheat) 1 oz 70 15Cheerios 3/4 cup 83 12Chex Bran) 3/4 cup 150 30

(Corn) 3/4 cup 77 19(Rice) 3/4 cup 66 19(Wheat) 3/4 cup 135 28

Cream of Wheat (Regular) 1/2 cup 120 14(Quick) 1/2 cup 60 16(Instant) 1/2 cup 73 14

Cream of Rice (cooked) 1/2 cup 60 14Crispix 3/4 cup 83 19Grapenut Flakes 3/4 cup 165 17Kashi (puffed) 3/4 cup 53 12Kellogg's 40% (Bran Flakes) 3/4 cup 97 23Life 3/4 cup 120 24Malt-o-Meal (plain, cooked) 1/2 cup 61 13Nutri-Grain (Barley) 3/4 cup 114 26

(Corn) 3/4 cup 120 27(Rye) 3/4 cup 108 25(Wheat) 3/4 cup 123 28

Oatmeal (cooked) 1/2 cup 73 12Post Oat Flakes 3/4 cup 108 21Post Bran Flakes 3/4 cup 100 23Product 19 3/4 cup 93 21Rice Krispies 3/4 cup 72 18Shredded Wheat 'N Bran 3/4 cup 300 23Special K 3/4 cup 83 16Team Flakes 3/4 cup 123 27Total 3/4 cup 63 17Wheaties 3/4 cup 83 18

GRAINS

• 25 •

FOOD SERVING SIZE

Beef Flank 3 1/2 oz 235 0Beef Sirloin (ground) 7% max fat, extra lean 3 oz 199 0Beef Round (bottom roasted, lean only) 3 1/2 oz 191 0Chicken Breast (fresh or frozen) 3 1/2 oz 163 0Chicken Breast (canned white, water packed) 2 1/2 oz 0Cold Cuts (97-98% lean/fat free)

Turkey (sliced) 2 1/2 oz 77 0Roast Beef (sliced) 2 1/2 oz 125 4Ham (sliced) 11% fat 2 1/2 oz 130 2Pork Tenderloin (lean) 3 oz 140 0Turkey (white breast) 3 1/2 oz 156 0Turkey Breast (ground) 90% lean 4 oz 160 0Veal (roasted, lean) 3 1/2 oz 162 0DAIRYCHEESE (FAT FREE)Monterey Jack 1 oz 80 0.3Cheddar Cheese (reduced fat, light) 1 oz 80 0.5Swiss (reduced fat) 1 oz 90 1.2American (fat free, single) .75 oz 30 1Cottage Cheese (lowfat, plain) 4 oz 80 4Egg (large) 1(50g) 75 1Egg Whites (no yokes) 2 34 1Milk (nonfat) 1 cup 90 12Yogurt (nonfat, plain) 1/2 cup 72 9VEGETARIANTofu 6 oz 102 2Garden Burger 1 piece 121 12Veggie Cutlet or meat substitute 1/3 cup 77 3SEAFOOD Catfish 3 1/2 oz 150 0Cod 3 1/2 oz 103 0Crab 3 1/2 oz 108 1Halibut 3 1/2 oz 138 0Lobster 3 1/2 oz 89 1Orange Roughy 3 1/2 oz 88 0Perch 3 1/2 oz 116 0Salmon 3 1/2 oz 180 0Scallops 3 1/2 oz 97 2Sea Bass 3 1/2 oz 122 0Shark 3 1/2 oz 226 0Shrimp 3 1/2 oz 52 1Snapper 3 1/2 oz 127 0Sole 3 1/2 oz 116 0Swordfish 3 1/2 oz 153 0Tuna (white fresh or frozen) 3 1/2 oz 137 0Tuna (canned white albacore, water-packed) 2 1/2 oz 90 0

PROTEINRemove all visible fat on meat and poultry. When cooking,broil, boil, bbq, microwave, roast or fry in a non-stick pan.

BURN AWAY THE FAT SYSTEM

PLANCARBSCALORIES

CARBSCALORIES

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AB REV 30 DAY MEAL PLANNER

AB REVOLUTIONIZER OWNER’S MANUAL • 26 •

Monday

BREAKFAST

MID DAY SNACK

LUNCH

AFTERNOON SNACK**

DINNER

DESSERT

WATER INTAKE

* Vegetables include: cucumbers, tomatoes, celery, mushrooms, onions and peppers.** A low carbohydrate shake can be replaced for a snack.You are allowed to have 1/2 cup of sugar-free jello after each meal (lunch and dinner).We recommend taking a multi-vitamin and flax-seed oil daily with breakfast to help eliminate waste.

2 egg whites, scrambled

1 slice whole grain bread

1 Tbs fat free margarine

1/2 grapefruit

Choice of beverage fromMenu plan

1 oz fat free cheese

Chef salad (2 oz turkeybreast, ham, fat free cheese,1 egg white, 1/2 smalltomato, mixed greens)

2 Tbs balsamic vinaigrette orany fat free dressing

1 sm orange

choice of beverage fr. Menuplan

Low-carb protein bar

3 1/2 -6 oz grilled or poachedsalmon

1 cup steamed asparagus

Mixed greens and vegetables*w/ 2 Tbs fat free dressing

Choice of beverage fr. Menuplan

2/3 cup fresh blueberries

8-10 (8oz) glasses of water

Tuesday Wednesday

Protein Shake

Choice of beverage fr. Menuplan

2 egg whites

Tuna salad pita (3-6 oz water-packed tuna, diced celery, 1Tbs fat free mayo, 2 slicestomato, onion, 1/2 wholewheat pita)

2/3 cup raspberries

Choice of beverage fr. Menuplan

Low-carb protein bar

3 1/2 - 6 oz baked chickenbreast

1 sm roasted pepper (red orgreen)

Mixed greens and vegetables*w/ 2 Tbs fat free dressing

Choice of beverage fr. Menu plan

2/3 cup boysenberries

8-10 (8oz) glasses of water

2 egg white omelette1 oz fat free cheese

1/2 grapefruit

Choice of beverage fr. Menuplan

1/2 cup non-fat yogurt

3 1/2 - 4 oz turkey breast

3/4 cup low fat cottagecheese

1/4 cantaloupe, cut in chunks

4 whole wheat crackers

1/2 cup sugar-free jello

Choice of beverage fr. Menuplan

1/2 cup carrot sticks1/2 low-carb protein bar

3-6 oz grilled or broiledsirloin steak or filet

1/2 broiled tomato

Mixed greens and vegetables*w/ 2 Tbs fat free dressing

1 cup strawberries

Choice of beverage fr. Menuplan

1/2 cup sugar-free vanilla orchocolate pudding

8-10 (8oz) glasses of water

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Thursday Friday Saturday Sunday

Protein Shake

Choice of beverage fr. Menuplan

1 oz fat-free cheese

Turkey Pita (3-4 oz slicedturkey breast, 2 slices tomato,1/2 cup shredded lettuce, 1Tbs mustard, 1/2 whole wheatpita)

1 sm peach

Choice of beverage fr. Menuplan

Low-carb protein bar

3 1/2 - 6 oz grilled or poachedfish - choose from Menu plan

1 cup steamed spinach

Mixed greens and vegetables*w/ 2 Tbs fat free dressing

Choice of beverage fr. Menuplan

1 cup fresh strawberries w/sugar substitute

8-10 (8oz) glasses of water

3/4 cup whole grain cereal

1/2 cup non fat milk

1 cup fresh strawberries

Choice or beverage fr. Menuplan

2 egg whites

Chopped Chicken Salad (3-4 ozchopped chicken breast, 1/2chopped tomato, 1/2 cupchopped cucumber, 1 oz gratedfat free cheese mixed greens)

2 Tbs balsamic vinaigrettedressing or any fat freedressing

1/2 oz raisins

Choice of beverage fr. Menu plan

Low-carb protein bar

3 1/2 - 6 oz turkey breast

1 cup sauteed zucchini

Mixed greens and vegetables*w/ 2 Tbs fat free dressing

2/3 cup blueberries

Choice of beverage fr. Menu plan

1/2 cup sugar-free vanilla orchocolate pudding

8-10 (8oz) glasses of water

Egg White Scramble2 egg whites scrambled1oz fat free cheese1/4 cup chopped tomatoes1/4 cup cooked spinach

Choice or beverage fr. Menuplan

1 cup milk

3-6 oz hamburger (extra leanground sirloin)

1 oz fat free cheese

Mixed greens and vegetables*w/2 Tbs fat free dressing

1 cup strawberries

Choice of beverage fr. Menuplan

1/2 cup celery sticks1/2 low-carb protein bar

3 1/2 - 6 oz grilled chicken

1 cup boiled string beans

Mixed greens and vegetables*w/ 2 Tbs fat free dressing

Choice of beverage fr. Menuplan

1/2 sm grapefruit w/ sugarsubstitute

8-10 (8oz) glasses of water

Protein Shake

Choice of beverage fr. menuplan

1/2 cup non-fat yogurt

Roast Beef Sandwich (2 1/2 -4 oz lean roast beef, lettuce,2 tomato slices, onion slices,1 Tbs mustard, 1 slice wholegrain bread

1/2 cup pineapple

Choice of beverage fr. Menuplan

Low-carb protein bar

3 1/2 - 6 oz grilled or poachedfish - choose fr. Menu plan

1 cup steamed Chinese peapods

Mixed greens and vegetables*w/ 2 Tbs fat free dressing

Choice of beverage fr. Menu plan

1/2 cup applesauce

8-10 (8 oz) glasses of water

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TIPS FOR SUCCESS

AB REVOLUTIONIZER OWNER’S MANUAL • 28 •

There are several key habits for weight loss and maintenance. If you would liketo ease into your new lifestyle, start with the first six suggestions. You may besurprised just how big of an impact a few changes can make!

Plan to succeed with a balanced approach and remember your goal is to createa program that works for your lifetime!

1. Plan three meals a day plus 2-3 snacks – This is essential for your success! Do not skipmeals. If your energy dips between meals or you feel very hungry plan a very small snack.

2. Protein portion awareness - consider a serving size to be what fits into the palm of yourhand or the size of a deck of cards (4-6 oz). Read food labels when available and adhere to theserving size. Eat just one serving size of everything on your plate. Don’t feel compelled to eatevery last morsel.

3. Eat slowly and savor every bite.

4. Water – Drink 8-10 (8oz) glasses of purified water a day; more if you are overweight or active.Stay hydrated, it’s important for your overall health and you will be less likely to mistake thirst forhunger.

5. Move more – Take the stairs, walk instead of drive, take a short walk or stretch during breaktime, garden, etc; throughout the day work toward adding at least 30 minutes of additional move-ment in your day.

6. Keep a food journal – Enter everything you eat and drink and note how you feel before, dur-ing, and after. Keeping a food journal has been found to be very effective while losing as well asmaintaining weight loss. It is very important to note your emotions. Detecting and correcting emo-tional eating patterns can be a very effective tool in weight control.

7. Exercise regime- Commit to workout three to five times a week for 30 to 45 minutes, byusing our “Rev it Up, Burn it Off” Exercise Video and the AB Revolutionizer, or join a fitness class.

8. Take five - Take at least five minutes a day to relax and breathe.

9. Weigh in and take your measurements – Everyday weigh in and record your weight, andonce a week take measurements of your chest, waist, hip, thigh, and bicep (upper arm). Watchthose inches burn off!

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DINING OUT

What fun! Who doesn’t savor gathering with family or friends to share a deliciousmeal and be waited on! Believe it or not the health conscious enjoy dining out asmuch as anyone. Here’s where knowing portion size and having a general idea offat and calorie count will really ease your mind.

HERE ARE A FEW TIPS

1. If you are dining later then your regular mealtime, eat a light proteinsnack (ie protein bar, sugar free jello or hot-chocolate). Even if you arenot, a light snack will help to curb your appetite. Never go out to eat rav-enously hungry.

2. Many restaurants are publishing their menus on the internet and inlocal yellow pages, so try to get a sneak peak.

3. Remember the palm of your hand or a deck of cards (4-6 oz) as aserving size guide. If you are in a restaurant that serves large portions tryto share an order. If that’s not possible, as soon as your food is servedask the waiter for a “to go” container, separate your single serving andplace the rest in the container.

4. If you have labored over the menu and nothing suits your needs ask tomodify a dish so it will fit your requirements, most restaurants willaccommdate you.

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AB REVOLUTIONIZER OWNER’S MANUAL • 30 •

QUICK TIP REFERENCE GUIDE

1. Benefits of Weight LossA. You will look and feel better.

B. You will reduce your chances of getting Type 2 Diabetes, some kinds of Cancer, osteoarthritis, andheart disease.

C. You will sleep better by putting less stress on your digestive system.

D. You will be more active and involved in your daily life.

E. You will be setting an example for your kids and you will be inspirational to others also trying to lose weight.

2. Quick weight loss tipsA. Skip desserts or limit to no more than once a week. Desert alternatives: 1/2 grapefruit with sugar

substitute; sugar-free jello; chocolate or vanilla pudding; whole unsalted almonds

B. Stop eating refined sugar of any kind, especially sucrose and white sugar (read labels). Sugarspikes the blood sugar, which can make insulin levels out of control and create the binge cycle.

C. Eat more slowly and chew your food more. This will give your brain, which needs 20 minutes to register you are full, more time to regulate your eating.

D. Eat smaller meals; limit your portion size to no more than your palm.

E. Reduce all carbohydrates, except fruits and vegetables, especially simple ones like bread, cakes, cook-ies, candy, ice cream and pasta.

F. Eat a healthy breakfast. This will help prevent over eating later in the day.

G. Drink 8-10 (8oz) glasses of water daily.

3. Tips on Maintaining a Low Fat DietA. Buy a vegetable cooking spray canister and fill it up with olive oil. Spray your food instead of

dipping your food in butter and olive oil.

B. Buy lean cuts of beef. Look for the word “loin” when you purchase red meat.

C. Only buy luncheon meat that has less than 1 gram of fat per 1 ounce serving. Chicken breast,turkey breast and lean roast beef are fine. Stay away from bologna and salami. Buy tuna packed in water instead of oil.

D. Remove the skin from poultry and lightly spray olive oil before cooking.

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E. Stay clear of bottled salad dressing — experiment with your own healthy recipes and applywith a fork instead of a spoon.

F. Avoid granola, donuts, and croissants for breakfast.

4. Fighting CravingsA. Cravings come and go. Let time pass if possible.

B. Distinguish if this is true hunger, blood sugar related, or emotional. Eat something healthy like apiece of fruit and some nuts to take the edge off if it’s hunger. We are at our most vulnerablewhen we are hungry so have a small snack before you decide that you need to indulge. If it’semotional try to relax, take deep breaths and find a quiet space where you can be with yourthoughts. Phone a friend!

C. Make a commitment that having a good time doesn’t mean necessarily eating everything insight. Most unhealthy eating comes from habit, circumstances and reactive behavior. Take thetime to quiet yourself, center yourself and slow down.

D. Limit your intake of stimulants like alcohol, cigarettes, coffee and caffeinated drinks. Take awalk or do some sort of exercise like “Rev it Up, Burn it Off” VHS and the AB Revolutionizer.

E. Drink plenty of water throughout the day so that you don’t confuse hunger with thirst.

F. Brush your teeth or gargle with mouthwash. Taking a bad taste out of your mouth will alsoreduce the need to snack on those forbidden foods!

5. Keeping the Weight OffA. One out of twenty people will keep the weight off after going on a diet. Make this program a

lifestyle shift and a lifelong commitment instead of a temporary diet.

B. Remember that carbohydrates do matter. Be conscious of how many carbohydrate grams youeat everyday and maintain a number.

C. Gradual weight loss is better and healthier. You didn’t get heavy overnight, so why should youattempt to be thin overnight. Slow and steady wins the race.

D. You don’t have to join a diet program to lose weight but try to spend time with positive, sup-portive people who will encourage you to stay on course.

E. Keep it simple. Losing weight is the most elementary formula. Fewer carbs in increasesweigh loss. Follow our “Burn the Fat” eating plan.

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AB REVOLUTIONIZER OWNER’S MANUAL • 32 •

QUICK TIP REFERENCE GUIDE (continued)

6. Basics of NutritionA. Protein is essential for the growth and repair of body tissues and all vital functions. It is also

very effective in both satisfying our hunger and keeping our blood sugar stable. Protein is foundin all kinds of food but only complete protein can be found in meats, cheese, eggs, fish, chickenand some select grains.

B. Carbohydrates from fruits, vegetables, and grains should give you the bulk of your calories. Foroptimal health, get your grains intact from foods such as whole wheat bread, brown rice, wholegrain pasta, and other grains like quinoa, whole wheat, and bulgar.

C. Fats also serve many important functions in the body and are absolutely essential for our brains,nervous system and vital organs to function properly. Fats are also required for energy. Theywill stabilize your blood sugar and help control your appetite. There are basically two kinds offats, saturated and unsaturated. Meat, poultry, eggs, cheese and milk products are all high insaturated animal fats. Avocados, nuts, flaxseeds, soybean, sunflower and olive oils are sourcesof healthy unsaturated fat. Fish oils and flaxseeds are also unsaturated and provide the impor-tant omega 3’s and 6’s.

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DO’SDo: take the time to be silent for a moment before you eat. This will help bring you back in touch

with the experience and enjoyment of eating.

Do: stop eating when you are getting close to full. Remember it takes a good 20 minutes for the

brain to register you have had enough to eat.

Do: eat smaller meals and chew your food well.

Do: drink 8-10 (8oz) glasses of spring, filtered or bottled water.

Do: eat a little protein at every meal. Lean healthy choices like turkey and chicken.

Do: eat mostly unsaturated fats like olive oil, nuts, and avocado, flaxseeds and fish oils.

Do: eat your food as close to it’s natural state as possible. Try to eat at least a third of your diet

with raw fruits and veggies.

DON’TSDon’t: eat food when you are upset or rushed. The tendency will be to eat the wrong foods and to

eat too much and too quickly.

Don’t: eat out of obligation, make sure you truly have some hunger and that you are choosing to

eat for the right reasons.

Don’t: skip breakfast or allow more than 4 hours to pass without eating something.

Don’t: drink sodas or undiluted juices unless they are diet; both are loaded with sugar.

Don’t: eat a lot of simple carbohydrates like white bread and pasta; stick with complex carbohy-

drates like fruits and veggies.

Don’t: eat too much saturated fat that comes from cheese, red meat, pork and lamb.

DO’S & DON’TS

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TO MAINTAIN YOUR WEIGHT LOSS

AB REVOLUTIONIZER OWNER’S MANUAL • 34 •

1. Your level of motivation is an important contributor to your success; the moreenthused you are the more likely you are to achieve your goal.

2. Maintain a support system - stay connected with people who appreciate whatyou’ve accomplished.

3. Continue making exercise a part of your everyday life. Increase your level ofactivity gradually; exercise at least 10 minutes more a day.

4. Continue weighing yourself everyday.

5. Continue eating 3 meals a day plus 2-3 snacks, never skip meals. To avoid asnack attack, have a protein snack and large glass of water, keep protein snackshandy.

AFTER 8 weeks:• Increase quantities of protein, at each meal, to 6-8 oz for two weeks• Increase vegetables to 2 cups at each meal for 2 weeks• Increase fruit to 1 cup at each meal for 2 weeks

6. Continue drinking 8-10 (8oz) glasses of water everyday.

7. Continue taking vitamin and mineral supplements everyday so your body canoperate at its peak performance.

8. Continue to watch your caffeine and alcohol consumption - alcohol containsempty calories.

9. Avoid grocery shopping when you’re feeling stressed or hungry.

10.Choose fresh when buying fruits and vegetables.

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