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Motivation & Fat Loss: A Nutrition Program For Summer Fun!

It is time to get back into shape and time to get serious about getting your body ready to wear those bathing suits this summer! Use these proven suggestions, meal plans and recipes to insure you have a sizzling physique for this summer!

It is that time of year! It is time to get back into shape and time to get serious about getting your body ready to wear those bathing suits this summer. I will walk you through all of the steps you will need to take in order to insure you have a sizzling physique by mid July. So let's get you started!

The first part of my program is the most crucial part to any program out there. It is about having a deeply rooted motivation that is clear-cut and personal to you. If there is not a predetermined motivation in your mind, you simply will not succeed. Here are some examples of specific motivations:

  1. You want to attract the opposite sex.
  2. You have your high school reunion coming up.
  3. You want to prove someone wrong.
  4. You are tired of disappointing yourself.

You get the idea. Without that type of specificity, you may slip into old eating habits that will only disappoint you. Pick an exact date for your goal and stick to that date. Write your chosen date down and place it on your refrigerator along with a "before" picture of yourself.

Enlarge Click Image To Enlarge.
It's Time To Get Your Body Ready To
Wear Those Bathing Suits This Summer.

Whenever you feel like devouring something from the "NO" list, take a look at your before picture. How does it feel to look at that picture? It is crucial to remember what that feel likes to look that way. You may then begin to associate a painful feeling with eating unhealthful foods.

Now that you are abundantly clear about what you do not want, let's focus on what you do want. I know you want a beach ready body by summer. There is no need to look back, because we are starting your journey today!

The first thing you need to do is get a large trash bag, go to your kitchen and throw away all foods from the "NO" list below. They do not serve you in reaching your summertime goal. So it is time to throw the junk food away.

Cardio Super Feature:
Get Ready For Summer!

Welcome to the "Get Ready For Summer!" Super Feature. Inside we will give you all the tools to get beach-ready in time for summer!

[ Check Out The Super Feature Here! ]

dot Your Complete "NO" List: dot

    • No Added Salt
    • No Sugar
    • No Fried Foods
    • No Cheese
    • No Dairy Products
    • No Pork
    • No Alcohol
    • No Butter
    • No Margerine
    • No Regular Or Diet Dressings
    • No Fruit Juices
    • All Junk Food

    Now that you have thrown away these foods, it is time to make a shopping list of what you can have.

dot Your Complete "YES" List: dot

dot Sample Menu For A Woman dot

Enlarge Click Image To Enlarge.
Author, Ava Cowan.

dot Sample Menu For A Man dot


[ Click here to learn more. ]
A Summer Six-Pack!
Training without attention to what food you eat will make it difficult to reveal your abs. Get some great details regarding nutrition, supplements and more!
Linda Cusmano

dot Dining Out dot

    I also understand that you will be going to restaurants and need to know what is the best way to order while out. Here are a few tips for staying on track.

    1. Always stick to foods that are on your nutritional program. These are basic foods that can almost always be ordered at any restaurant. You should always be able to order chicken, turkey, fish or egg whites. You may choose a complex carbohydrate such as a plain sweet potato or brown rice.
    2. You may also ask that your vegetables are steamed. If they do not offer that option, order a salad and ask for balsamic vinegar and 100% Extra Virgin Olive oil on the side.
    3. Your salad may consist of lettuce, cucumbers, alfalfa sprouts, tomatoes, green beans, mushrooms, and onions. You may add as much of the vinegar as you want, and you can easily measure your 1-2 Tbsp. of olive oil for your salad. And remember, no croutons, cheese, bacon or other toppings.
    4. Always ask that your food be prepared without the addition of butter, oil or salt. There will be times when your protein source will be preseasoned, but be sure to ask if the can prepare your meat fresh.
    5. If you have a choice of a sweet potato or rice, order the sweet potato. More often than not it is usually prepared with oil and salt added for flavor.
    6. And no alcohol. Order a diet drink or iced tea.

    I know that if you have read this far you are realizing that this takes quite a bit of commitment. And it really does. I do have a cheat meal as well as an alternate breakfast idea below that you are allowed to have once a week.

How Often Do You Dine Out?

A Few Times A Year
Once A Month
Twice A Month
Once A Week
Once A Day Or More

    I have to be honest though, I personally don't have a cheat meal until I have reached my goal weight. At that time I will have one meal that I indulge in. But I do want to make this a realistic program for you to adhere to. So if you feel that you are on track, a loss of 1-2 lbs of body fat per week, then you may try my Fitness Tacos.

dot Fitness Friendly Fish Tacos dot



      In a small bowl, combine sour cream, mayonnaise, cilantro, and 2 Tbsp seasoning mix. In medium bowl, combine white fish, olive oil, lemon juice, and remaining seasoning mix; pour into large skillet. Cook, stirring constantly, over medium-high heat for 4 to 5 minutes or until fish flakes easily when tested with a fork. Fill taco shells with fish mixture. Top with cabbage or lettuce, tomato, sour cream mixture, lime wedges, and fresh salsa.

Enlarge Click Image To Enlarge.
Author, Ava Cowan.

dot Protein Pancakes dot

    If you right on track with your weight loss, Protein Pancakes can give your Saturday morning a little extra flavor and fun!



      Mix the ingredients above and cook just like a regular pancake until golden brown. Top with fat free butter spray and sugar free syrup.


Absolute Ava - Perfecting Your Figure:
Episode 1: Protein Pancakes!

In this first episode, learn all about the appealing Ava Cowan and her offseason diet, nutrition, and supplementation! Learn how to cook protein pancakes, and what supplements Ava takes before hitting the gym.

Click The Play Button To Start The Video.
Or Download Here:
Windows Media (27.9 MB) - Video iPod (60.0 MB)
[ Absolute Ava: Video Show Main Page ]

dot Supplements dot

    I am a firm believer in supplementing the diet as you may remember from my supplementation article.

    In addition to these beneficial supplements, a good fat burner can really help you get through those lackluster workouts. Over the past two years, I have tried several different brands and really like Gaspari Cytolean and Palo Alto Labs Leviathan.


[ Click here to learn more. ]
Ava's Supplemental Plan!
In my quest to achieve optimal health, I have learned the distinct value of supplementing my diet. Here is a simple breakdown of what I am taking.
Ava Cowan

    Also, when dieting it is all too common to experience food cravings later in the evening. In order to subdue those cravings, a non-stimulant appetite suppressant can work wonders. I like the Natural Appetite Control by Life Extension. It works by stimulating the release of CCK (cholecystokinin) and GLP-1 (glucagon-like peptide-1) to suppress your appetite naturally.


Now that we have covered your motivation, nutrition and fat burning supplementation you are well on your way to heating things up this summer! I will be looking forward to hearing all about your results so please stop by and keep me posted on your progress at