CUCUMBER MINT: ice water, cucumber slices, mint leaves
SPARKLING CITRUS COOLER:
sparkling water, lemon wedge, lime wedge, 2 orange slices
“LEMONADE”: ice water, lemon wedge, stevia
LEMON GINGER:
ice water or sparkling water, lemon wedge (squeeze the lemon into the
water), ½ tsp. ginger
RASPBERRY LIME ICE: fill an ice cube tray with water, muddled fresh raspberries, and a splash of lime juice, then freeze!

2

Water Bar

NEWS ALERT!

Tea and coffee aren’t bad for you, provided you’re caffeine tolerant.
•  They’re both filled with antioxidants, which reduce symptoms of stress.
  They’re thermogenic, meaning they promote fat burning.
  They have no calories as long as you don’t load them with cream and sugar!
  See Coffee and Tea Bar below!




Cinnamon
Lemon
Pumpkin spice
Nutmeg

Alcohol

Coffee And Tea

Nutrition

LIST C

UNLIMITED

What you drink can be as important as what you eat.
Don’t be fooled and think that liquids don’t have calories.
Making poor beverage decisions can sabotage the perfect
plan. Sodas, juices, and alcoholic beverages are filled
with calories and sugar, but even the ones that claim to
be healthy often are not!

If you give in to temptation and really
want a drink, consider that 1 beer or
glass of wine is 2 Carbs (YELLOW) portions, then ask yourself if you really want to waste all of that hard work on a drink.

1-2 TIMES A DAY!

1tablespoon low-/nonfat milk
1 teaspoon rawsugar,    honey, molasses, maple syrup, agave
syrup, stevia

RESULTS FAVORITES:

STEP 1

Ideally, you’d drink your coffee black as midnight on a moonless night.  If not, here are some guidelines.

If you’re looking for a little energy to
get you through your workout that won’t
interfere with your results, check out
some our BCAA'S—be sure to take it before or during your workout. And if you’re feeling a little sore and need a little help with recovery, check out some Protein Shakes, which can be consumed immediately following your workout.

Check out the Water Bar

Cream
Half-and-half
Nondairy creamer
Lots o’ sugar
Artificial sweeteners
Flavored syrups
(such as caramel, vanilla, hazelnut)
Chocolate syrup
Anything else you wonder about. If you think it might be bad, it
probably is.

Flat water
Sparkling water (make sure it has no calories or artificial sweeteners)

Try and drink your body weight, divided by two, in ounces. So if you weigh 150 pounds—that’s 150 divided by 2 = 75. 75 ounces might sound like a lot but, once you get used to it, it’s easy. A glass is 8 oz (size of a small coffee cup), so aim to the max or at least 64 ounces a day!

LIST B

Coffee And Tea Bar

Our rule of thumb is that if you find it in
a can or bottle in your localconvenience
store, it’s typically not good for you.
They are loaded with sugar and chemicals, caffeine, and who knows what else.

KICK IT UP!

PICK YOUR WATER

However. . .

LIST A

DON’T DO IT! Given you’re on a
high-intensity exercise program with
great results on your mind, why would
you want to sabotage your results?
The first and easiest thing to abstain
from would be alcohol; they are empty
calories and simply not good for you

Steer clear of fruit juices and sodas.
They are loaded with sugar, chemicals,
and empty calories. And just because
it says diet or has no calories doesn’t
mean it’s good for you. The truth
is—you simply don’t need it

Sports Drinks

3

Drink 2 glasses of water every morning and keep on going throughout the day. You’ll be amazed how much better you feel and function.

STEP 2

1

AVOID IT!

Beverages

We can’t say enough about pure, simple water.
It’s essential to your health and wellness, helps
keep your organs functioning, helps digestion and
weight loss, it keeps you full, it even gives you
great skin. And it’s especially critical you drink
enough with a program like RESULTS FITNESS.

Water

FRUITS/VEGGIES
Lemon wedges
Lime wedges
Orange slices
Strawberry slices
Kiwi slices
Cucumber slices
Frozen grapes
Watermelon cubes
HERBS
Mint leaves
Basil
Grated ginger
Rosemary
EXTRAS
Crushed ice
Ice cubes


Soda And Juice

Coffee And Tea