Congratulation! You're well on your way to achieve your goal.

Give yourself a pat on the back! Seriously, I'm proud of you. And I'm sure the people around you are proud of you as well. As you can clearly see, your body is transform, you are losing fat, bulding strength and gaining lean muscles. I know you can feel the momentum and positive energy building. You are on your way to win the Core Challenge!

Here's another important point: make sure you track your daily success using the Core Challenge LogBook. To win the 100-Day Challenge you need to complete your logbook and send us copy of your Goals for the challenge. For more information, read page 17 of your Core Challenge LogBook

Sincerely,

Oswaldo Koch

Exercise Schedule

Day	Morning	Noon /Evening
1	Morning Exercises	Body Toning
2	Morning Exercises	Body Toning
3	Morning Exercises	Body Toning
4	Morning Exercises	Body Toning
5	Morning Exercises	Body Toning
6	Morning Exercises	Body Toning
7	Morning Exercises	Body Toning

 

Meal Schedule

Day	7:00 am	10:00 am	12:00 am	4:00 pm	6:00 pm
1	Master Juice	Core Hydration	Fresh Salad	Core Hydration	Cleansing Juice
2	Master Juice	Core Hydration	Tuna Sandwich	Core Hydration	Master Recipes
3	Master Juice	Core Hydration	Fresh Salad	Core Hydration	Anti-Fat Juice
4	Master Juice	Core Hydration	Chicken Sandwich	Core Hydration	Master Recipes
5	Master Juice	Core Hydration	Fresh Salad	Core Hydration	Energy Juice
6	Master Juice	Core Hydration	Tuna Sandwich	Core Hydration	Master Recipes
7	Master Juice	Core Hydration	FREE DAY	Core Hydration	FREE DAY

Master Juice (See Appendix C - Mastermoves Introductory Training Manual)

Master Recipes (See Appendix D - Mastermoves Introductory Training Manual)

Cleansing Juices (See Appendix E - Mastermoves Introductory Training Manual)

Core Hydration (Add pomegranate, orange or lime juice to your water)
Important: You must hydrate your body slowly and constantly 2 hours before your meals.

Free Day (Now that you achieve your "Halfway Mark" you can enjoy a FREE DAY)
Important: You can eat anything you want in moderation.

Fresh Salads

Are your jeans feeling a bit tight? Browse through our nutritious and scrumptious salad recipes for a step in the right direction! Salads can be healthy, satisfying meals on their own or perfect accompaniments to main dishes.

Tabbouli Salad (Recipe for 1 servings) Ingredient: Wheat, bulgur (parched, cracked wheat), cooked 1/4 cup Tomatoes, red, ripe, raw, June through October, chopped 1 1/2 cups Parsley, raw, chopped 2 cups Onions, raw, chopped 1/2 cup Peppermint, fresh 6 tsps Juice, lemon, raw 2 tbsps Salt, table 1/2 tsp Oil, olive 1 tbsp Cucumbers, raw, sliced, 3.7 oz per cup 1/2 cup Directions: Follow package directions, or just wash the bulgur, drain excess water, and leave for 1 hour. Chop tomatoes, onions, parsley, cucumber, mint, and toss together. Mix in the bulgur. Mix the lemon juice with the olive oil and fold through the salad. Add salt to taste.

Cucumber Tuna Salad (Recipe for 2 servings) Ingredient: English cucumber, thinly sliced - 1 cup Tuna chunk - 1 can Red onion, diced and wash - 1/4 cup Nonfat plain yogurt - 2 tablespoon Garlic powder - to taste Grated Parmesan cheese - 1 tablespoons Directions: Arrange cucumber slices in a single layer in the bottom of a bowl. Sprinkle with salt and pepper. Add a layer of onions with tuna, and top with a layer of yogurt. Continue layering all the remaining cucumbers, onions, and yogurt this order. Top off with a final layer of yogurt. Sprinkle with garlic powder, and parmesan cheese. Cover and refrigerate for 1 hour before serving.

Nonita Salad (Recipe for 6 servings) Ingredient: Tomatoes, red, ripe, raw, chopped 1 cup Parsley, raw, chopped 1 cup Beetroots, boiled, chopped 1 cup Lettuce, fresh, chopped 2 cups Juice, lemon, raw 2 tbsps Salt & pepper To taste Oil, olive 1 tbsp Cucumbers, raw, sliced 1 cup Directions Chop tomatoes, beetroots, parsley, lettuce, and toss together. Mix the lemon juice with the olive oil and fold through the salad. Add salt to taste.

Ozzie Salad (Recipe for 4 servings) Ingredient: Spinach, raw, chopped 2 cups Celery, raw, chopped 1 cup Tuna, canned 1 can Olives, bottled, chopped 6 pieces Garlic, powder To taste Yogurt, 3% plain nature 4 tbsp Mayonnaise, light 1 tbsp Mustard, yellow 1 tsp Oregano, ground 1/2 tsp Cheese, feta, crumbled 1 cup Directions: Chopped the spinach and divide it in 4 servings. Mix the rest of ingredients thoroughly serve them on top of spinach.

Chicken-Apple Salad (Recipe for 6 servings) Ingredient: Chicken, cooked, cubed 2 cups Celery, chopped 2 cups Apples, Granny Smith, unpeeled, cored and diced 2 cups Raisins 1/4 cup Mayonnaise, light 2 Tbsp. Yogurt, plain, low-fat 2 Tbsp. Cinnamon 1/4 tsp. Sal & Pepper To taste Cheddar cheese (optional) 6 Tbsp. Directions: In a large bowl, combine chicken, celery, apples and raisins. In a small bowl, combine the rest of ingredients and fold into chicken mix. Serve on crispy lettuce leaves and garnish lightly with grated low-fat Cheddar cheese.

Pecan Salad (Recipe for 6 servings) Ingredients: Chicken, cooked, cubed 2 cups Pecan, no-salt ½ cup Apples, Granny Smith, unpeeled, cored and diced 2 cups Onion, white, grated 2 Tbsp Mayonnaise, light 1/2 cup Yogurt, plain, low-fat 1/2 cup Mustard, yellow 2 Tbsp. Sal & Pepper To taste Parsley, chopped fresh 1/3 cup Directions: In a large bowl, combine chicken, apples and pecans. In a small bowl, combine the rest of ingredients and fold into chicken mix.

Chili Bean Salad (Recipe for 3 servings) Ingredients: Kidney beans, cooked, drained 1 cup Celery, chopped 3 Tbsp. Mayonnaise, light 2 tsp. Cider vinegar 1 tsp Chili powder 1/4 tsp Onion powder Dash Black Pepper To taste Directions: Combine all ingredients in small bowl, mix well. Great for lunch-time!

Tuna & Pot ato Salad (Recipe for 4 servings) Ingredients: Tuna, drained 1 (6 ounce) can Mayonnaise 2 tablespoon Plain Yogurt 4 tablespoon Finely chopped red onion 1/4 cup Chopped dill pickle 1/4 cup Chopped boiled potatoes 2 cup Chopped fresh parsley 1/4 cup Finely chopped celery 1/4 cup Salt / pepper / oregano To your taste Directions Mix together the tuna, mayonnaise, red onion, celery, dill pickle, potatoes, and parsley; chill in refrigerator at least 1 hour before serving. Add salt, pepper and oregano to your taste.

Ozzie Salad (Recipe for 4 servings) Ingredients: Spinach, raw, chopped 2 cups Celery, raw, chopped 1 cup Tuna, canned 1 can Olives, bottled, chopped 6 pieces Garlic, powder To taste Yogurt, 3% plain nature 4 tbsp Mayonnaise, light 1 tbsp Mustard, yellow 1 tsp Oregano, ground 1/2 tsp Cheese, feta, crumbled 1 cup Directions: Chopped the spinach and divide it in 4 servings. Mix the rest of ingredients thoroughly serve them on top of spinach.

 

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