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I WAS INSPRIED BY HER LOVE OF FITNESS

I met Sandra at a fitness convention in Boston and was inspired by her nutritional knowledge and love for fitness! I attended her Horizontal Conditioning classes and nutrition seminars. I left the convention re-inspired to meet my own personal fitness and nutrition goals. I just completed my post convention MANIA consult with Sandra and lost 10 pounds. More importantly, I feel the best I have in a long time, GREAT! Sandra guided me through months of eating right by reviewing my nutrition journal, helped me with my fitness goals and always kept me motivated and optimistic. I learned how to eat for fuel and overall wellness. Sandra is so supportive, knowledgeable and empowering that without her guiding me I do not feel I would have achieved my goal.

- Mary Beth Neils, 44 year old, teacher, fitness instructor, New York

THIS IS PRETTY HUGE FOR ME!!

Sandra! Today was a big day, that was a disaster last year. Every year our basketball team makes it to the playoffs and we go to Jacksonville. We travel up there as a school for the whole day, and the only food options are the concession stand (chic-fil-a or papa john's). Last year I thought I would survive with just a Special K bar, and of course ended up crashing and having some chic-fil-a too. This year I was completely prepared and did not have to pack a ton of food like a maniac. My breakfast held me the whole bus ride and first game and then I had an easy snack and lunch and never once felt a crash coming on. This was pretty huge for me!! I can't thank you enough!!!!!!

- Louise, 17 year old, high school student

THANKS SO MUCH SANDRA

When my last child graduated high school in 2009 I got the opportunity to start traveling with my husband on business trips. We also started going out to dinner more often and going on long week-end getaways. As fun as it was, I began to gain weight. I would loss three pounds and gain five. Eventually, I was five pounds heavier than I wanted to be and just could not get it off. My clothes still fit, they just didn't feel good any more. At 59 years old and 5'3", five pounds makes a big difference. If I continued this lifestyle I was afraid not only would the pounds pile on, but my health would suffer as well. Plus, I got to where I didn't look forward to trips because I knew I would gain weight. Finally I decided to meet with Sandra and see if she could give me any advise. I needed to be able to go out to dinner and go out of town and enjoy myself, my husband, food, wine. Sandra taught me how easy it is to plan meals and snacks and the importance of knowing how to make them nutritionally balanced. She also helped me plan an exercise routine that I enjoy - for both in and out of town.

My hope was to successfully lose and keep off five pounds - as of June I have lost seven pounds and feel great. Travel and dinners out are so much fun when you know what to do. Thanks so much Sandra, I couldn't have done it without you!!!

- Robin, 59, pilates instructor

SANDRA HELPED ME FIND THE MISSING PIECE

I am 58 years old; I am a certified instructor, personal trainer and owner of a fitness facility. I have been in the fitness industry for over 25 years. I have always been fit and lean and 2 years ago I started to see changes in my body that I did not like.

In 2011 I attended the SCW Mania in California and met Sandra. I attended her lecture Girls 30+… Staying Healthy and Lean. I took her Horizontal Conditioning classes at the conference. I was very impressed with Sandra’s knowledge and professionalism. Her lecture on eating clean really made an impression on me. I bought her book, joined her DVD club, and started to teach Horizontal Conditioning classes at my facility.

It wasn’t until last year, when I attend the SCW Mania in California again and took Sandra’s lecture class and her Horizontal class again, that I decided I was missing something and needed some help and started her f + f eating program. Sandra was so good in zoning in to just what I need to change in my diet. I was two feet in, I took her suggestions and guidance and things started to change and I started to see results.

In 5 months I have lost 16 lbs. My “Muffin Top” is gone! I am leaner at 58 years old than I have ever been. Her eating program of eating clean was easy to follow, and for the first time I stopped craving sweets! Huge for me!!! I feel satisfied and my energy level has really kicked up. I no longer have the high-lows in my blood sugar and the need to eat sweets for energy. The best compliment I have received was from my daughter who is 30 years old, she said “ Mom you look like you did when I was in high school”. I was always a size 4 but they were starting to get tight and now for the first time I bought my first size 2. I am thrilled.

Sandra’s Horizontal Classes were introduced at my facility over a year ago and the members just love the classes. I have seen their bodies get so strong and their core toned. Each class they are challenged like no other class we offer. We started offering it once a week and now we offer it twice a week. We have men taking the classes as well and are so amazed that the ladies can do the class.

Sandra’s eating program has become a way of a lifestyle for me. I am so excited to finally find the missing piece that I was looking for. Sandra told me at our first meeting “this is the best money you will ever spend” she was so RIGHT!!!! Thanks Sandra for helping me find the missing piece.

- Marlene, age 58, California

I think the difference between my past attempts and F+F is the fact that F+F is not a diet, it’s a lifestyle.

I’ve tried to get in shape many times before, but I never stuck with it until I started Fuel+Fitness and Horizontal Conditioning. I think the difference between my past attempts and F+F is the fact that F+F is not a diet, it’s a lifestyle. I do not feel at all deprived of yummy food, and I actually like the healthy food more than my old indulgences! Journaling has helped me a lot because it makes me look at EVERYTHING that I am putting in my body, and it helps me to modify my eating habits. I no longer feel the need to dive into a bag of chocolate in order to satisfy my cravings. I also don’t feel peer pressure to eat the same as my friends anymore, instead I just look on as they gorge on junk food! Most teenagers feel that they can eat whatever and not have consequences, but that is not the case. I’m glad that I’ve learned valuable eating habits from Fuel +Fitness that I will keep forever.

As far as exercise goes, I have always hated it. But I believe that Horizontal Conditioning is worth the struggle! My body has become so much more toned and muscular just from doing HC workouts. I feel more energized and balanced because of these workouts. For the first time in my life I am proud of my body and I feel great!

- Jackie, 17 years old, soon to be college freshman

I am a 46 year old male, played SEC football and have tried many different workout programs but your class is my favorite and the most challenging.

I am a 46 year old male, played SEC football and have tried many different workout programs but your class is my favorite and the most challenging. The low impact aspect is valuable because I can't afford an injury. I couldn't believe how much my arms were shaking after just 5 min of your class...and I'm supposed to be in great shape. Your classes uncover weaknesses in my body and then strengthen them. I wasn't trying to lose wgt but love how this class makes you lean. Only issue is I've had to take in my pants. It's without a doubt the toughest most challenging hour I've ever had with the exception of running gassers in August in college. Anyone who thinks they are in great shape should try just one of your classes and then decide.

- Brian, 46 years old, Sales

I have known for years that our way of eating wasn't healthy and I always thought "one day" change my eating habits for the better.

Being the wife of a Southern Baptist minister, food has always been the center of our entertainment . Whether it is a birthday, church or family function, holiday gathering...food is the main event! Not just any food, it is the standard southern cuisine of deep fried meats & veggies, cheese covered casseroles, mayo slathered sandwiches, starchy sugar coated desserts and syrupy sweet tea. This has pretty much been my diet from age 2 to my current age...which is not important. Foodd really has been our family's entertainment for decades, in fact, my co-workers have often teased that lunch has to be an EVENT for me and I have never disagreed!

I have known for years that our way of eating wasn't healthy and I always thought "one day" change my eating habits for the better. The birth of my children, my weight gain after the children nor my husband being prescribed blood pressure and cholesterol medicine because of weight were enough to get me on board... came the grandchildren! Suddenly, I became conscious of what they were eating and began to think about preservatives and all of their adverse effects on our health. It bothered me that I had raised my children on unhealthy foods and they would raise their children the same way. I wanted to make a difference but I didn't how to start how to start.

I hesitantly signed up for the fuel + fitness meeting that was introduced to the Birmingham Truckworx employees in the middle of January 2012. My thinking was, I am in HR and Bob has asked our department to coordinate this meeting so I would attend out of obligation and listen but I was convinced I would only hear the same old story of healthy eating and didn't think I would ever be able to be one of those "health nuts" because after all, for so many years, we lived to eat! I thought at the very least, I might get some pointers to help my family start eating a little better and be able to slip it in without them noticing.

- Katrina, Truckworx, Human Resources/Training Coordinator

I was a little jealous of my sister’s results!

Okay, I have to admit… I was a little jealous of my sister’s results!

After I watched my sister transform her body with Sandra’s help, I can’t tell you how excited I was when I was given a nutritional consultation with Sandra as a gift! I have been a lifelong exerciser, always reading/cutting out articles on how and what to eat, and never quite achieving my goal: building muscle. First let me say that Sandra not only ‘fine tunes’ your eating patterns…but, she does so by suggesting many different healthy ‘alternatives’ that you can substitute for your current foods and tells you WHY those are better choices. By doing this – it makes it easier to stick with what she recommends AND you find yourself hearing her voice telling you to stay away from certain things and choosing others when you’re in the midst of deciding what to eat! I continue to eat how she has taught me, and it has not only changed me physically…but, I find myself much more secure/confident and emotionally stable knowing how to control my weight and feed my body with the right stuff!!!

- jill, 54 years old

From the time I read the book and met with her for the first time, I had already lost 4 pounds.

I am a mother of two and have always done some form of exercise and eaten relatively healthy. My second child was 15 months and I still had at least 10 pounds to lose. My weight came right off with my first child, but I had struggled the entire time the second go around. After Christmas I decided that I had to do something. I was sitting in Sandra's spin class and decided that I had to go meet with her. I knew what I was doing wrong, but I just needed someone to map out what I should be eating and to reinforce that those goldfish and potato chips were not the answer!

Sandra met with me a month later. In the meantime I read her book and started practicing some of the things she said to do. From the time I read the book and met with her for the first time, I had already lost 4 pounds. It then just started peeling off of me and before I knew it I had lost 22 pounds in 4 months. I am lighter then I was when I got married and I NEVER thought that would happen!

I love what she told me to eat for breakfast, lunch, snacks and dinner. It has really not been very hard to make these changes. All of the food is delicious! She also increased my work out routine to 6 days which included 2 days of strength training and 4 days of cardio. Sandra encouraged me to try running. I have never been a runner and never planned to be one. She challenged me to run for 40 minutes. I really did not think that I would be able to do it, but I did! It felt amazing and I love adding that to my work out regimen.

I have most recently started visiting her Horrizontal Conditioning classes and absolutely love the way I feel when I finish. It is the hardest class I have ever done, but can tell that it is going to change the shape of my body. I am so grateful to Sandra. She has changed my life!!

- Taylor, 32 year old, mother of 2

So now after having two small children I had almost given up hope.

I'll go ahead and say it, you won't find a bigger skeptic than me. Over the past 8 years I have tried almost everything to lose weight. I tried almost every diet out there with very little success. What little success I saw disappeared after a couple months. It has always been two steps forward and three steps back. So now after having two small children I had almost given up hope. I was always being pulled in multiple directions with very little time to exercise and no time to create “special” meals that would help me lose weight.

The president of our company cared enough about his employees and believed in this process so much that he brought Sandra to us. It was the best thing I could have ever asked for. This fuel and fitness program was the first thing that actually made sense. After eating healthy over the past several years and wondering why I still couldn't lose weight, I found out that my issue wasn't what I was eating or even the portion size. The reason I wasn't losing weight was because of the things that I wasn't eating. The main thing that I was missing was fat, ironic right? Just discovering the combination of protein, fat, and carbohydrate along with keeping my body hydrated was the key to my success. In just over 2 months I lost 18 pounds and 2 months later it is still gone. I still have a little ways to go before I reach my weight loss goal, but it is an incredible feeling to know that I can get there.

Thank you so much Sandra! You have changed my life!

- Aliesha, Truckworx, Accountant

I rarely exercised, did not eat anything good or green, and had very little energy to play with my rambunctious boys.

When I met Sandra at an In-Service Staff day at work, I was an unhealthy, slightly overweight, tired full- time librarian, wife and mother of two young children. I rarely exercised, did not eat anything good or green, and had very little energy to play with my rambunctious boys. At our staff day, Sandra talked to us about eating healthy, cleanly and explained nutrition in a way that made me think ?“wow, that actually makes sense.?” Carbs are fuel, eat them in the morning and evening, protein helps restore and maintain your muscles, don?’t count calories, etc. After hearing her speak, I was inspired to make a big change and told my husband that what I wanted for Christmas were one-on-one sessions with Sandra so that I could change the way I see food and how I put it in my body. I no longer wanted to diet just for the sake of losing weight. I wanted to eat better and exercise more so that I would feel better mentally and physically.

During my sessions with Sandra, we talked about my physical history, my eating habits, foods that I do and don?’t like, and my exercising routine. We talked about the kinds of food I need to eat (always pairing a carb and a protein), the need for snacking twice a day, and the critical importance of planning. We devised sample menus and reviewed the food log that I would fill out daily. She also gave me exercising homework: 3 cardio workouts per week and three 10-minute horizontal conditioning sessions a week. Also, I was to drink a ton of water, at least 64 oz./day.

My goal was to learn how to eat better so that I can lose weight, maintain a healthy weight and get more energy so that I can exercise more and have more energy to keep up with my 5 and 3-year-olds. By the end of my final session with Sandra, I had reached all of my goals: I have lost 14 pounds to date to reach my goal weight, am eating healthier and smarter to maintain that weight, and exercise on a regular basis to keep my energy level up. I am so thankful for Sandra and the Fuel+ Fitness Program?…it has changed my life!

- Carrie, 35 years old, mother of 2, Hoover Public Library

How right she was!

After a long battle with 8 knee surgeries in 5 years I had put on 25lbs and was in the worst shape of my life.I finally was cleared to go back to the gym and decided it was time for me to take action to regain my health. When I first met with Sandra I had been dieting and working out for several months and had lost around 20 lbs but was struggling to go any further. I met with Sandra and began Journaling everything I ate as instructed and she pointed out some major flaws in my diet. I was actually not eating enough good fat! Everything I was eating was fat free which made sense to me since I wanted to lose fat. Sandra explained to me how the absence of good fat in my diet which was causing me to hit a wall at the Gym and in turn was preventing me from losing any additional weight. She also explained to me how you need good fat to build muscle. I was working extremely hard at the gym but wasn't receiving the benefit from it because I wasn't fueling my body correctly. How right she was! With a few minor changes in my diet I noticed a dramatic difference in my energy level and progress in the gym actually came quite easily. I could not believe what a dramatic difference a handful of walnuts could make! I have now surpassed my initial goal on weight loss and have lost a total of 41 lbs. I am in better shape than I have been in in over 20 years and feel great! Sandra's style of eating is not a diet! She taught me how to eat properly while still being able to enjoy the things that I like. I still frequently go out to dinner and enjoy a good dessert every now and then but the difference is I now understand how it fits in my overall health plan. I have finally regained the freedom to do the things that I enjoy and have began mountain biking with friends on the weekend. I am truly grateful for all the good advice Sandra gave me and am proud to say that I am finally healthy enough to do what ever I want to and enjoy living life to the fullest every day.

- Walt, 43 years old, Sales

I am so thankful for Sandra and her great class.

My family and I moved to Birmingham about three years ago. At the top of my "to-do" list during the transition to a new city was to find a great gym. I have always exercised and was anxious about finding a gym with hard classes. I had heard about Horizontal Conditioning and went to try it out. I joined the gym right after the class. Sandra's class and a lot of hard work changed my body over the course of a year. I was lean and strong.

Little did I know that a new challenge was about to begin. I had been having strange symptoms for several months and finally an MRI of my brain was ordered. I was diagnosed with a rare malignant brain tumor. I had two brain surgeries in the fall of 2010. My second surgery was performed at MD Anderson Cancer Center in TX. It was an eight hour surgery that was followed by a six day semi-coma, weeks of therapy and six weeks of radiation. All my hair fell out and my taste buds were unresponsive for about nine months. I dropped down to 92 lbs (I weighed 110 before surgery). Through all of this, I just wanted to get strong again. I couldn't even hold my cell phone for long, but I became obsessed about getting stronger. I even had dreams while in my coma that Sandra came to TX to help me get stronger. Coming back to Birmingham in a wheelchair, I was able to meet with Sandra to get her to help me gain weight and get my strength back. She had a wonderful food plan laid out for me that helped me gradually get up to 105 lbs. Ecstatic doesn't begin to describe how happy I was to come back to Horizontal Conditioning two weeks ago. I hadn't been there for almost two years. Sandra's class is amazing! It is so challenging and it will change your body one class at a time. As I write this, I am sore from her class yesterday. I am so thankful for Sandra and her great class. She inspires me to keep getting in better shape the older I getdespite the society's stereotype of throwing your hands up after 40 and just giving up. She is an amazing example of what we should all aspire to be....healthy and strong.

- Julie Estep

I am wearing jeans that I have not been able to wear in several years.

I am a 34 year old mother of 3 boys who, quite honestly, never had to think twice about what I ate. I have been an athlete all of my life, playing basketball in college and have worked out from a young age. I met Sandra at Dallas Mania in August of 2010 and was totally inspired by her. After attending one of her horizontal classes, I changed my schedule to attend all the classes she offered over the weekend. I was immediately drawn to her passion and hard core attitude about working hard and seeing results. In May of 2011 I decided to do a post mania consult after realizing my clothes were not quite fitting right and to educate myself on nutrition. It was one of the best decisions I have ever made. Sandra helped me completely clean up my diet and gave me the knowledge I needed to make good, healthy choices with food. Before I always thought that eating clean meant you had to eat things that don't taste good...not the case at all. I LOVE the food I am eating now. I simultaneously joined the horizontal dvd club and incorporated the horizontal training into my workouts. The workouts challenge my entire body and I feel so good after doing horizontal. Sandra is so creative and you never get bored because you get new dvd's with new choreography each month. Since May I have lost 10 lbs and feel so healthy and energized and have never felt better in my entire life. The horizontal training has totally changed my body.

My shoulders, back and core are more toned than they have ever been. I am wearing jeans that I have not been able to wear in several years. Sandra's fuel plus fitness program completely changed my life and my families life. This program is amazing if you are ready to make life long changes. You only live once...make it a healthy, happy one! Thank you so much, Sandra!!

-Kendal, 34 year old, mother of three

I no longer tell myself that I can eat what ever I want and just run it off the next day!

I have been working with Sandra for the past 7 months and I have lost more than 20 pounds. I have always been more into exercising than eating clean however when I got injured and could not work out I had to make some changes to my diet. I had worked with Sandra in the past and was successful however I still had the mindset that I could still have more "cheat" days and make up for it with exercising. This time around I lost more weight than I had the last time with out exercising at all. I know this is not Sandra's normal way of mentoring but I could not run for many months. Knowing that I could not exercise helped me be very good with my eating choices as well as how many days I "cheated". I knew I could not make it up with running a couple of miles the next day. I have not been a this weight since I graduated from college. Now I am starting to incorporate in the muscle to help build up my muscles and tone up. For me, eating healthy is the most important part. I no longer tell myself that I can eat what ever I want and just run it off the next day!

-Barrow, 31 years old

I am stronger, leaner, and in particular, have actually seen a total symmetry change in my core area and abs.

I’m 47 years old and have been a lifelong exerciser. What intrigued me about the premise behind Fuel+Fitness is the “formula” behind achieving the results you want. It's so basic and common-sensical; clean eating combined with exercising out of your comfort zone, with the guidance of a nutritionist and an athlete in Sandra. I am stronger, leaner, and in particular, have actually seen a total symmetry change in my core area and abs. The weight has dropped off. I’ve never had a weight problem, but wanted to be the best I could be. This program shows cause and effect as well as reasoning behind losing those bad habits and adopting new ones. IT CAN BE DONE.

-Molly, 47 years old, Regional Accounts Manager

I look back now and can’t believe I didn’t sign up for Post-mania earlier!

I thought I had learned what I needed to know at Dallas Mania. I thoroughly enjoyed Sandra’s fuel plus fitness seminar. I changed my eating, felt better about where I was. For my 50th birthday I was given a post-mania consultation as a gift. I have to admit I was thinking GREAT, BUT I’m not really willing to change much more; I’m in a good enough place. I look back now and can’t believe I didn’t sign up for Post-mania earlier! I thought I knew what to do but Sandra fine tuned my eating and fitness habits. She balanced the types of foods I am eating and my work out routines. The result? I like the changes she made. And to my surprise I lost 10lbs and became leaner! A few years ago I worked and worked and got down to this weight. My reward was people asking me if I was sick! It wasn’t worth the work so I gained the weight back. Now at this weight with the cleaner, balanced eating and Horizontal fitness principles people tell me I look fit. I have people coming up to me at the gym asking me what I am doing to look the way I do. I am thrilled about the process and the result!

-Joy, 50 years old

Wow! I lost more than the 20 pounds I intended to lose within a 3 to 4 month period.

Although I’ve worked out all my adult life, I managed to gain an extra 10 pounds during the holidays. Desperate to get that off along with the other 10 pounds I gained during my 30's, I tried to eat “really right”. My typical workouts were about an hour 4 to 5 times/week and a combo of cardio, strength, and running. For over a year and half I worked Horizontal Conditioning in to about 2 of these days. My body was tighter but I still had a little extra layer of fat on top of the new muscle tone I achieved. I still couldn’t shed all the pounds I wanted until I changed my eating habits.

I never dieted in the past because I knew diets didn't work. Lifestyle changes do! In March, I attended Sandra’s nutrition seminar and applied her principles immediately. Wow! I lost more than the 20 pounds I intended to lose within a 3 to 4 month period. It’s all about eating the right things to fuel your body to get it working like a machine so that you have the energy to push up the intensity of your workouts. Also, journaling was the key for me. I weigh once a week. Consistently, I have maintained this weight for six months. I complete my workouts with excitement and I eat my 3 meals a day and 2 snacks with the right balance of carbs, proteins and fats. I feel better than I ever did in my 20 and 30’s. I know I will do this for the rest of my life!

-Cheryl Brown, 42 years old, mother of 2

Thanks to you, I have "cleaned up" my eating behavior and dropped a little more than 10 pounds in ten weeks

Since I took her class, "Girls 40 plus", at Atlanta Mania I have made some big changes in my diet. Thanks to you, I have "cleaned up" my eating behavior and dropped a little more than 10 pounds in ten weeks. My refrigerator is full of colorful, healthy food and I feel much better. I have been following some of the recipes and suggestions on your website and have found that eating really healthy doesn't have to mean losing flavor in your meals. Thank you so much for your class and all your advice. You have truly changed my eating habits which have changed my life!

-Melissa, 44 years old

Sandra's Fuel + Fitness program has changed the way I look at eating and exercising.

I have been active all of my life....from playing high school basketball, running a marathon in Alaska at 25, to sprint triathlons after having 2 kids. I have tried to eat well too, but my love for jelly beans and chips and queso always won out. That is, until I met Sandra. Sandra's Fuel + Fitness program has changed the way I look at eating and exercising. It is a balanced approach to life. It's not a diet, but a lifestyle. I never understood that our bodies need a healthy mix of carbs, fat and protein to function correctly. I am never hungry anymore and have enjoyed feeling energized from clean, healthy habits. This program, coupled with her Horizontal Conditioning, is the best combination of both fuel and fitness. Her dvds are incredible and perfect for a full time working mom's schedule. She doesn't use a lot of equipment which makes them great for travel as well. Sandra is creative, innovative, and balanced in her approach to getting lean. She always says that Horizonal Conditioning makes you strong from the inside out. I am stronger approaching 40 than I was in my 20s. I believe in her program, and I believe in Sandra. I encourage you to get on board...you will love it!

-Rebecca, 38, working mother of two

I found Sandra's Horizontal Workouts to be challenging, but doing the workouts on a regular basis yielded visible results.

Sandra is truly inspiring to me. Her encouragement and honest assessments helped me to stay focused on my program for nutrition and exercise. Through the Fuel and Fitness program I learned so much about nutrition. I came into the program thinking I knew a lot about nutrition but really didn’t. I found Sandra’s Horizontal Workouts to be challenging, but doing the workouts on a regular basis yielded visible results. By following the Fuel and Fitness nutrition and exercise programs, I have a higher energy level and fewer aches and pains. Thanks to Sandra and her Fuel and Fitness program for helping me to help myself feel healthy, fit, and invigorated.

-Pam, age 60

Sandra makes getting strong and fit fun!

I had been doing a lot of cardio and had lost weight. But it wasn't until I started doing her horizontal conditioning that I really noticed changes in my body. I remember one day I was getting dressed in my bedroom and happened to glance in the mirror and was like… wow, look at my oblique muscles (the muscles Sandra refers to as your "side body"). I'd never seen them before! She used to tell us in class that one day they would just "pop" … and sure enough, they did! After that came the triceps, the biceps, the abs, and the list goes on. Her workouts truly transformed my body. I'm 42, the mother of two, and am in better shape than I've ever been in my life. I didn't look this good in a bikini when I was 21! But, more important than looking good in a bikini, I'm strong and fit and feel great about myself. Thank you, Sandra. Not only do you know what you're talking about, but you are an inspiration, and you make getting strong and fit a whole lot of fun!

-Amy, 42, mother of two

I could see some results!

I received my copy of Getting Started and did the first workout before I went out for a 3 mile run in the beautiful weather we are having. The reason I am writing is that I enjoyed the workout and when I got out of the shower and looked in the mirror, I could see some results! Now I am not that vain of person, but I could not believe it. I could see a difference in my appearance after one workout! So I just wanted you to know you have a fan after only one workout and I certainly will purchase some other workouts in the future for the variety. Thanks much...

-Christopher, age 48, eye doctor

Nothing compares to Sandra’s Horizontal conditioning workouts!

These are the most amazingly challenging workouts I have ever tried! Her moves are unique and they challenge your body and take you to the next level physically. It’s not only a great workout but FUN! She is so motivating and makes you believe that you really CAN do it even when your mind tells you can’t! I recommend these dvd’s (I have ALL of them!) to everyone! I look forward to working out to her dvd’s and can already feel and see the changes in my body that I was looking for. My core strength is through the roof and I love the look of my stomach now! THANK YOU SANDRA!!!!!

-Lisa

Sandra's fuel+fitness program works - that is all there is to it!

Ok - here goes - I could go on forever about you & your workouts...a little over a year ago I had a friend tell me about trying out a class at the gym. It was an extreme conditioning class that I wasn't ready for. I purchased Sandra's dvd entitled "getting started"...& it was hard. But, I was determined to challenge myself to change the way I looked. I did need to lose some weight, but more importantly I wanted to get lean, toned, & have an overall more fit body. After a couple months of working out to the dvd & changing the way I fueled my body, I felt as if I was ready for more of a challenge. I decided to attend sandra's horizontal conditioning classes 3 times a week. Over the past year, I have seen a dramatic change in my body. I have lean muscular arms - never had that before. My legs are more lean - never had that before & I have never been more comfortable with how my abs look! Sandra's fuel+fitness program works - that is all there is to it! None of it is easy & even after a year with her, I am still being challenged, I am never bored with the workouts, & I continue to get stronger.

-Charlene, age 29, mother of three

I have been taking Sandra’s Horizontal Conditioning class for a little over a year.

Although I have always exercised regularly, staying in shape has been increasingly difficult since crossing that infamous 40 barrier. My normal routine started to get monotonous. Sandra’s class has been a great revelation! After a year of following Sandra’s doctrine, I feel so much stronger and have definition I didn’t think was possible. I continued her Horizontal Conditioning class while training for my first marathon as she had explained that a strong core is essential to good long-distance running. I not only finished the marathon, but qualified for Boston! I credit Sandra with helping me over the finish line. Sandra’s knowledge of nutrition and human physiology is what makes her unique. Her compassion and incredible energy is what makes her able to motivate everyone. Sandra has built an entire army of strong, fit, and happy women and men here in Birmingham. She has a Midas touch…making everyone she touches fit and strong!

-Cathy, age 45, mother of two

Regardless of what I did, my problem areas would not go away.

I have exercised my whole life, and have always stayed in good shape. Regardless of what I did, my problem areas would not go away. Then Sandra's class came along. It is so unique. I always wanted a more toned body and stomach (flat would be nice) This did not start with childbirth ( I am a mother of 3 teenagers) , just my genetics. Horizontal conditioning has been my tummy tuck. The results were hard earned, but well worth it.I feel better than I ever have, and my whole body has benefited from this class. My eating habits have changed, and the rewards are a personal victory for me. It's a great feeling to feel good, but feeling great is a whole different story. Thank you Sandra !!!!

-Mary, age 43, mother of three, Real Estate Agent and Owner of Hydrangia

Ashley, Financial Advisor, 32

We all have our reasons for our S.O.S. call to Sandra. For me, it came when I learned I needed to start daily medications to help control my cholesterol. I have a history of heart disease in my family. Both my paternal grandmother and my father have survived heart attacks. My grandmother had hers at 56 and my father had his at 53. Although I have a family history of heart disease, at 32, I was not ready to start taking daily medication. So, I began taking the medication with one condition. . . I wanted to see a nutritionist. I wanted to get serious about changing my lifestyle (diet and exercise), and have a re-check in six months. The goal was to come off the medication and control my cholesterol with diet and exercise going forward. My doctor recommended the Fuel + Fitness program at the Mountain Brook YMCA.

In my first meeting with Sandra, we set my goals. I wanted to lose 5-7 pounds, improve my energy level, and come off of my medication. Sandra helped me realize that I was not getting a balanced diet. I was eating too many overall carbs, not enough of the right carbs, and not enough protein and good fats. I was doing cardio 3-4 times a week, but no strength training. I learned that without protein and strength training I was not building muscle which burns fat.

After two months, I have reached my goal weight, I stay energized throughout the day, my body is leaner, my skin tone is better, and I feel great about me. I get my cholesterol checked in June and I know I will see vast improvements. I anticipate coming off of my medication. Sandra told me I could do anything I put my mind to. I put my mind to it, and I DID IT! Thank you Sandra!

I Improved My Half-Marathon Performance This Year—My Best Time in Two Years!

In my mid forties, I was running 3 times a week, attending pilates and yoga classes most weeks, and competing in a half-marathon once a year. Despite this, I had a few pounds to lose. I dieted without success. I failed because I was always hungry and my energy level was low. Out of frustration, I began adding on more exercise classes, but again, got nowhere.

Sandra showed me how to make changes in my diet and exercise. In fact, it was the opposite of what I was doing—I ate more and exercised less!

My progress was slow. But it was real--- I lost 10 pounds! And I did not starve — I just learned how to “eat clean.” I improved my half-marathon performance this year—my best time in two years! Horizontal conditioning is amazing.

Sandra’s encouragement and experience is a winning combination. You won’t believe how much better you feel when you have the right amount of protein, fat and carbs in your diet.

Believe Sandra when she says that it will happen to you…it will.

- Jennie, 48 year old Director of Medical Education

More Carbs...

First I must say that for the last 20 yrs I have always read up on nutrition. I knew what was healthy but did not know that food combining (fats, proteins, and carbs) was the trick. Sandra knows her science/chemistry to say the least. She can tell you exactly what your body needs.

I was working out 7x a week which meant 7 cardios and on 2 of those days I did resistance training (run and train on same day). My low carb/high protien/high cardio workouts was not making me lean. My body actually held on to fat. Most of the time, I would crash at the end of the day and eat ALL the wrong carbs and lots of them. It was a vicious cycle of input then output - not fueling my body therefore not producing lean muscle mass.

Well thanks to Sandra, I now only do cardio 3x a week and resistance train 3x a week (never on the same day). I also eat many more healthy carbs combined with protein and fats throughout the day. A proper ratio of the three is how our bodies want to be fueled.

Even though I knew so much about healthy and clean foods I was headed for disaster not putting them together properly. Sandra tweaked it for me. I feel leaner with more carbs, less cardio, and more weights. She knew exactly what I needed (or didn’t need).

Thanks Sandra.

- Vivian, age 40, mother of 3

Since May, I have lost 13 lbs. of yuck, and added lean muscle to my body.

I have been an avid runner and exerciser for over 25 years. I've trained daily for mini-marathons, 10ks, and such. I attended Sandra's seminar last May at the Greystone YMCA, because the message of helping your body get the most out of your training intrigued me. So after the class, I started to gradually make small changes in my eating. I increased my protein intake, (Greek yogurt really helped with that) and SLOWLY let go of my white starches which I loved! As my body started to increase in stamina, and I stopped feeling so tired and drained I started gaining a whole new level of fitness. I'm 5'7" and used to weigh 136lbs. No one would claim me as fat, nor did I feel like I needed to lose weight. I guess I chalked it up to everyone has 5-10 lbs on them, so what? Well, this past week I saw a poster advertising that Sandra was going to come back and give the talk again. I immediately told one of my teenagers about it, and since she has been aware of the changes in me, she wanted to go. Since May, I have lost 13 lbs. of yuck, and added lean muscle to my body. I actually have obliques that are clearly visible! That is saying a lot coming from a mother of 6 who has two sets of twins, the last set at 42 weighing each at 8lbs, and 7lbs, respectively. With all that said, which I hope didn't come off as bragging...I am very humble and grateful to Sandra for giving me a new focus of training, and a new lifestyle that makes me feel great!

- Jean, age 45, mother of 6

Thank you Sandra!

Horizontal conditioning has taken my personal level of fitness to another level! With a more strengthened core, I not only feel better than ever, I am training for a half marathon!

- Mary Bea Ellis, 49 years old

My last physical was great and medication is no longer needed.

I travel a lot for work, have always jogged and ridden a bike for exercise, however, my annual physical always got the same results. I had high cholesterol, pre-hypertension and needed to lose 10 to 15 pounds and my doctor recommended medication. Then I found Fuel Plus Fitness.

Sandra taught me to make better choices on eating, snacking & exercising. I started to do Sandra's DVD "Getting Started" at home and in my hotel room, I continued to run or ride my bike and within 4 months after following Sandra's advice my cholesterol and blood pressure were normal and I had lost 15 pounds. My last physical was great and medication is no longer needed. Following Sandra's advice I never feel hungry, I am getting more lean as the months pass and I recently took off 17 minutes on my last half marathon time.

If anyone is wanting to make an effort to feeling better and getting back in shape, Fuel Plus Fitness made a huge impact in my life.

- Glenn, 46 years old, traveling sales

I highly recommend that anyone who is struggling with nutrition make an appointment to meet with Sandra.

If you are reading this then you obviously have some questions about exercise and nutrition, as I did. I had read every magazine, watched all the “diet” segments on TV, and done lots of research on the Internet. I thought I knew it all! I was exercising hard, and eating right. Or so I thought. So why could I still not get rid of the layer of “insulation” around my belly?

A friend suggested that maybe a nutritionist could help me. I had heard of Sandra’s Fuel Plus Fitness program so I decided to give her a call. I was pretty sure that she was just going to tell me what I already knew, give me a food plan, and send me on my way. But I was pleasantly surprised from the start. Sandra’s knowledge of nutrition, her easy-going manner, her positive attitude, and her encouraging spirit all make her a joy to learn from.

She taught me much more about nutrition than I could have ever learned on my own. She explained to me that one of the things I was doing wrong was that I was not eating enough. And that the way that I was eating was not properly fueling my body. She helped me figure out different things I could eat (I am somewhat picky), and how to balance out my meals and snacks so that I was providing my body with the fuel I needed based on my level of exercise. She made several meal ”suggestions” without actually putting me on a set meal plan. She has a collection of menus from local restaurants that she used to help me figure out how to order when I eat out. Basically, she took what I already knew (which wasn’t as much as I thought), added invaluable information to it, and then showed me how to implement it in the proper way so that I get all the benefits of eating right. And once I put all this knowledge to work, the layer of insulation gradually disappeared!

I highly recommend that anyone who is struggling with nutrition make an appointment to meet with Sandra. It will be time well spent. “Trust me, it will”, as Sandra says in her video!

- Lauren, 45 years old, office manager

Thank you for the postive influence on my life and physique that you have had!

Hi, I just wanted to tell you that I have been coming to HC since April, and trying to follow your food fuel suggestions since your May talk. Since then, I have lost 10 lbs. I wasn't fat before, but now I feel like a lean machine, though I still take a lot of breaks in your class. I just pulled out all my Fall clothes, and had to shelve 12 pairs of jeans/pants b/c they were disgustingly large on me. I guess I will need to go shopping. 8-) Just wanted to thank you for the postive influence on my life and physique that you have had.

- Dany, mother of two

Defeat was not in my vocabulary...I was determined to overcome the changes that had taken hold of my body during the past 3 years.

I have never had a weight problem and loved to exercise, so this 'softening' of my body was even more puzzeling. The problem began in my late 40's however, as I watched myself morph, literally before my very eyes, into a body that I didn't recognize. Feeling defeated and overwhelmed, I tried to 'fix' things myself with no results. However, I sought the help of Sandra and my mind-set was to do everything she taught and advised me and beyond if needed...with her encouragement and food fueling guidence, we worked together for 3 months before the first pound or inch came off. The work involved her examining my eating habits (via a daily food diary) and setting up a menu plan and educating me on appropriate fuels for my body, Combined with a more intense workout that included horitontal conditioning, which really boosted my metabolism and core strength we stuck with it religiously! There was frustration but never an ounce of 'quit'. Once it started moving, it really defined itself. It took 3 months of never straying from the plan Sandra and I worked out, but it paid off in spades. The changes really were incredible and were 'true' inches and pounds lost, not just water weight. Most important of all, I have the energy and strength that I had in my younger days! NEVER GIVE UP OR GIVE IN....TENACITY = CHANGE! ****and that is the truth no matter what your age! I'm living proof***

- Sandee, 47 years old

I am a 37 year old mother of 2, I have always considered myself physically fit but after having my 2nd child and being in my 30's everything changed.

Every time I went to the gym for my workout I had to workout twice as long to see the results that I saw in my teen years and even in my twenties. Not to mention all the weight lifting and squats were hard on my joints. I started to do Sandra's extreme conditioning class about 3 years ago. I still do her class 3 days a week then run the other days. I have stayed away from the weight room and the results have been AMAZING! My wrist, back and knees do not hurt anymore and my muscles are lean, not bulky. My core feels tight from the inside out and overall I just feel good about myself. It's amazing that you can get toned arms, back, legs, butt and abs by just doing her workout for an hour 3 days a week.

- Melissa

I have been participating in Horizontal Conditioning classes with Sandra for several years.

Although I had always cycled, ran, and lifted weights, I never saw the results I was looking for until I added consistent Horizontal Conditioning to my workout. I thought definition in my abs was not in my gene pool! I can honestly say that if I consistently attend Sandra's classes (twice a week) and run or cycle three days a week that I feel and look my best. It is hard work, but worth the effort and the results.

- Alexis, mother of two

Fuel + Fitness truly opened my eyes to the importance of proper fueling for exercise and life.

I've been an avid cardio junkie/triathlete for several years completing many short, several half-ironman, and one ironman event. That being said, I've never been able to control my weight in the manner I would like to. I've tried all manner of diets and essentially they all turned out the same for me. From 8-5 I was very disciplined but when I got home at night I attacked the refrigerator because I always seemed to be starving. Sandra's program has truly changed my views on dieting and nutrition. Since this program began, I have never once counted calories or fat grams, never seem to be hungry and have lost 16 pounds. In addition, I'm beginning to feel the benefits of the horizontal conditioning program both in the mirror and in races.

I can't imagine that there could be a better overall fitness program in the market today. Thanks Sandra!

- Stephen, Sales and Marketing Manager

I was an avid Pilates participant for years.

But 6 years later, two c-sections and two babies later, I could not tone my tummy, no matter how many pilates classes I attended. A friend told me that Horizontal Conditioning was like Pilates on steroids. That sounded like a challenge I was ready to accept. I read the class description, and as an avid runner, felt like I could handle it. I have now been going 3 times a week for one month, and though I still can't do every exercise completely, I can see results on not only on my abs, but my arms, my thighs, my buttocks, and especially my back. My doctor even noticed how strong my back looked at my last appointment. Horizontal Conditioning is the hardest exercise program I have ever participated in, but because of it though I am about to be 36, I am more toned than I was at 26. Thank you.

- Dany

Before fuel and fitness I was going through the motion of cardio with no results.

I found fuel and fitness which was a great blend between exercise and understanding what it took to fuel your body for successful fitness. The thing I like the most about fuel and fitness is that it is not a diet, but a lifestyle change.

- Chris, Banker

Before Fuel + Fitness, I had a poor diet - in fact, I was never really sure what I should eat.

Also, as a frequent runner and marathoner, I was a one-dimensional exerciser. Now I have a much better idea of what and when to eat, and I have added a range of strength and core workouts into my weekly fitness routine. Fuel + Fitness had a big and immediate affect on my overall health and wellness. I lost 25 pounds, I feel stronger and more toned, and I even broke my marathon PR by over 12 minutes. For me, Fuel + Fitness is not simply a program, but instead, it's a lifestyle change.

I'm not sure I am qualified to speak on Horizontal Conditioning, since I can't even survive your class, but here goes anyway...

Horizontal Conditioning is an extreme workout and not for the faint of heart. However, if you are looking for a fast-paced, intense program that delivers quick results, it is great. The muscle confusion and whole-body workout is more effective than anything I've done before.

- David, business owner

Fuel + Fitness has been the ONLY program that has been effective for me!

Plain and Simple -- Fuel and Fitness retrained my brain. I thought that I knew how to lose weight -- lots of cardio, skipping meals, eating low-fat, saving all of my calories for my night out, etc. Now, after completing my sessions with Sandra, I have a whole different perspective on eating and exercise. So many things that I was doing were wrong. She educated me about food (protein, carbs, fats) and how important it is to have the right ratio of each in my diet. She taught me about exercise and how important it was to build muscle and not just focus on cardio. Now, I automatically make better choices. And the amazing thing.....I honestly don't feel deprived! Now that I am equipped to make healthy decisions I can adjust them to fit my life. That is the magic of Fuel and Fitness....and that will stay with me for the rest of my life!

- Christie, mother of 3

I was too skinny.

I had always been tall and lean, as my father and grandfather were before me. But by age 45, my genetics, poor nutrition, and the stress we all experience from time to time had left me dangerously thin. That's when I signed up with Sandra. With her help, I saw instant results. In less than a year, I gained about 25 pounds the right way, in the right places. Now I feel better than ever. Best of all, I can continue the diet and exercise regimen she developed for me and take fitness to a new, higher level.

- Jim, Lawyer

My husband really wanted us to consult with a nutritionist regarding our family's diet.

He and I have always been very regular exercisers, but I never paid close attention to what I ate. I wasn't terrible by most standards, and my exercise kept me pretty "normal-sized" regardless of the amount and type of food I consumed. As I got closer to 40, however, it got harder and harder to stay my normal weight. I had done Weight Watchers after both of my children, and lost weight, but did not find it to be a program I could live with day-to-day on a long term basis. I inched closer and closer to my "bad" number (130 lbs.), and became unable to drop weight as easily as I had before. Although I absolutely did not want to meet with a nutritionist, because I knew I would have to make dietary changes, I knew it was important to my husband.

After 8 sessions with Sandra, spread out over 12 weeks or so, I can honestly say that our lives have been changed forever. I am no longer a slave to carbohydrates, and I have learned the importance of protein. I had heard that before, but never knew exactly WHY protein was so important, and HOW to incorporate it into each meal and snack. Sandra taught me how to shop for groceries, how to order in restaurants, and how to prepare snacks and meals. One year later, I use her program for every single meal. It is now second nature. She also tweaked and refined our exercise programs. My husband lost 20 lbs., I lost 8 lbs., and we are both in the best running shape of our lives.

- Jennifer, mother of 2

Sandra’s Fuel and Fitness Program was the answer to a long struggle of trying to lose or maintain my ideal weight and get in shape.

I felt like I was a healthy eater; yet I was always hungry. I would lose a couple of pounds and immediately gain them back. Controlling my weight became harder and harder as I got older. What I ate at 32 wasn’t working at 42.

Sandra’s personalized eating program gave me the science, the why, behind what my body needed. She then showed me how to incorporate the right foods into my meals. This program isn’t a diet, it is a plan that you can use to lose weight, and then keep it off.

I recommend this to anyone who has struggled with their weight and is ready to make a change that is easy to maintain.

Sandra’s horizontal conditioning class, where you primarily use your own body weight, will tone and strengthen all parts of your body.

Beyond weight loss, you achieve toning that you can’t get from doing free weights on your own. Each week the routine changes so your muscles never become accustomed to the workout. They are challenged differently with each new class. The fast pace gives you a bit of a cardio workout.

The best part is you can start at your own level, modify the exercises until you build strength, and then challenge yourself to improve.

- Elizabeth, mother of 2

About two years ago, I noticed in pictures that I had put on some serious weight.

I first blamed it on the camera, which supposedly added ten pounds. Then, I would see a mirror at a weird angle, which again highlighted that my body shape had changed for the worse. I have always been decent (or so I thought) about what I ate, and I exercised regularly. I didn't know what had happened; but I knew that I didn't like it. I felt like I was too young (41) to turn into a middle aged man with a beer gut and a double chin.

I started paying attention to what I was eating, that's when it started to get really bad. I noticed that I was eating a lot of candy in the afternoons at work. I was constantly starving, and a couple of pieces of candy helped me make it home. When I got home, I immediately went to the pantry for chips and crackers while I waited for dinner. Once dinner rolled around, I couldn't stop eating. If the kids didn't finish their dinners, I would eat some of their food too. Finally, I would finish off the evening by eating marsh mellows and watching TV.

I got on the scale and was shocked. I weighed 191, which meant that I had gained 9 pounds in about 9 months. And, the graph was heading north. I knew that I was going to weigh over 200 pounds if I didn't do something quickly. That's when my wife and I started working with Sandra.

Sandra basically kept me from turning into a marsh mellow, or worse, a type II diabetic. She quickly diagnosed why I couldn't stop eating, and why I made such bad choices when I ate. For me, the key was to begin snacking during the day with healthy food such as string cheese, fruit, nuts and power bars. By snacking, I never got hungry, so I had no desire for junk food. Sandra taught my wife and I how to eat proper meals too. Instead of breads, starches and fried food, we now eat fish, chicken, whole grains, vegetables and fruit. I have never felt deprived, and in fact, I feel like I am eating better and more food than before we started Sandra's program.

Sandra also revamped my exercise routine. She had me add more cardio workouts, such as spinning and swimming, and she showed me several core exercises that have significantly improved my strength. Thanks to Sandra, I have dropped twenty pounds and am in the best shape of my life. At 42, I ran my fastest 5k, 10k and half marathon. I have been a runner for over 15 years, and there has not been another time in my life when I have run this fast. I feel like Sandra has given me my youth back. She has armed me with the knowledge necessary to stay healthy for the next 40 years.

Sandra is a joy to work with. She doesn't lie to you, and tell you that you are doing great when you are not. She doesn't try and humiliate you either. She has a rare gift of being able to teach and inspire. I now know that there is no reason a reasonably healthy person cannot get into excellent shape. It's our choice whether to run half marathons or to sit on the couch, eat marsh mellows and watch yourself gain weight. Thank you Sandra for what you did for my family.

- Keith, attorney

As a woman nearing 40, Fuel + Fitness has proven to be an invaluable tool.

I have been a group exercise instructor for the past 15 years and have never had a problem with my weight. However, when I hit 35, I gained about 5-7 pounds that I just couldn't seem to get off. Fuel + Fitness showed me how to fuel my body properly, and the pounds seemed to go away by changing just a few of my eating habits. I was never hungry, never felt deprived and was always satisfied.

In my opinion, Horizontal Conditioning is THE exercise program for the 21st century. As a former "cardio-junkie," I can honestly say this way of training has proven to be the most effective way to transform my body. I have definition in my core that I have never had before, and that's coming from a woman nearing 40 with 2 kids!

- Katie, mother of 2

With Fuel + Fitness, I am never hungry and I do not feel deprived.

Before F+F, I had tried other weight loss plans...lost a little...but gained it all back. Also, on other weight loss plans, all I did was think about food. With Fuel + Fitness, I am never hungry and I do not feel deprived. I now have more energy, exercise regularly, and do not feel guilty about what I am putting in my body. I have made life changes that I can keep for a lifetime!

Before I started Horizontal Conditioning, I was a "Cardio" addict. I had just finished my first half-marathon in over ten years, but I still couldn't drop those last ten pounds or get rid of my mid-section. Within months after starting Horizontal Conditioning, I dropped 2 dress sizes! I am now at my high-school weight for the first time in 25 years. I never thought that I could reach that goal after having 3 kids and not exercising for over 9 years. Horizontal Conditioning has transformed my body from the inside out!

- Susan, graphic designer and mother of 3

After several unsuccessful attempts at improving my overall fitness level and getting my weight under control I needed a different approach.

I learned about the Fuel and Fitness program and decided to give it a try. I wanted something different, something I could stay with for the rest of my life.

After my initial session I new I was in for something entirely unique. Sandra combines her strong background in nutrition and her passion for fitness which resulted in an easy to follow, and easy to live with solution to improving my overall health. I learned the important relationship between diet, cardio and strength training along with ways to hold yourself accountable, set reasonable goals and listen to what your body is telling you it needs.

To date I have lost 33 pounds and made it through the holidays without gaining any back. It took several years to get “out of shape” and I am certainly not where I want to be, but now I know how to get there and I am totally committed to my new lifestyle.

- Sam, business executive

Two years ago, I hit a stumbling block in my training.

I am 43 years old and live in Birmingham, Alabama. I've always lived an active lifestyle including intervals of weight training. I have been a client of Fuel and Fitness since January 26, 2009. My goal as it relates to Fuel and Fitness was to gain muscle mass while maintaining my present body fat composition. Two years ago, I hit a stumbling block in my training: I did not see any significant weight gain and this trend contiued. Afterall, I was doing everything right, adhering to strict diets, etc.......or was I? I spent many hours researching the internet and consulting other professionals to find out what this stumbling block could be only to find out that my pot of gold has been right here under my nose the whole time. I was referred to Sandra and Fuel and Fitness by one of my sports doctors; I called and made an appointment to see her.

In our first meeting, I learned that my diet was worthy of being thrown out the window. I learned that given my goals, my body was not getting the nutrients it needed as it related to my age and my body composition. You know, the difference between Sandra's program and some "one size fits all" diet program is that Sandra will personalize a program for you and together you will keep up with the progress; whether your goal is to lose weight, or perhaps gain muscle mass. Hey, I've been eating foods I can buy at my local grocery store, not some prepared frozen-dry-ice-delivery-by-mail program that costs hundreds of dollars! Every body is different, and you cannot apply a cookie-cutter and "one size fits all" approach to everyone and expect dramatic results. In the five weeks that I've been on Sandra's program, not only have I learned more than all the research I conducted on the internet, I've also been face-to-face with someone who will give you all her attention and her wealth of knowledge that no virtual world or some fad diet program can. YOU will LEARN what to eat, you'll love the food, and you will love the new you!!

- Mohammad, business man

Meeting with Sandra gave me a game plan that has changed my life.

The eating habits she introduced me to keeps me satisfied with real, clean foods and has drastically improved my health from the inside out. I am in my mid-twenties and consider myself a "healthy" person, but have battled high cholesterol and triglycerides. My family history of heart attack has motivated me to get my numbers down, and 10 months after starting the Fuel + Fitness lifestyle, I have lowered both my total cholesterol and triglycerides by 131 and 292 points respectively. I have never felt better, and finally reached my goal of bringing my lipid profile into a healthy range! Many thanks to Sandra for her advice and support!

- Sarah, 26 years old

I am a 22 yr. veteran of the gym but until I started attending Sandra's Horizontal Conditioning classes, I had not seen the results I wanted

I lifted weights, ran, used the elliptical machines (boring) but nothing came close to toning my body like her Horizontal classes. I attend classes physically whenever I can but I joined the DVD Hard Core Club because of my work schedule and do one of her classes at least once a week on my own to maintain strength. It's a love/hate relationship with this class! The DVDs make you feel like you're right there suffering along with everybody else. I love the results I see, and I know if I would follow her clean eating advice more thoroughly, I would in deed have a more "hard core" body! Thanks Sandra for developing this awesome, amazing workout! It's been a godsend to me!

- Judy, 51 year old court reporter

If you want to get happy, healthy and fit, then Sandra's Horizontal workouts and nutrition book are for you!!

It worked for me...I am a mother of two college age boys and I've been a healthy eating and fitness enthusiast for most of my life. When I met Sandra she inspired me to take it to the next level with Horizontal Conditioning, using body weight and interval plyometrics and wow did I see results! I have strength, and muscle definition that is long and lean. I love it! To ensure that I get the maximum benefits, I follow Sandra's simple eating plan that is real food in the right combination of protein, carbohydrates and healthy fat. The inspirational DVDs are great for a workout on the road or vacation...Sandra always keeps me motivated with her ever encouraging style and up beat classes in and out of the gym!

- Ashley, Realtor, 54 years old

I am very self-motivated toward exercise and work myself harder than most other people can work me.

Because of this, almost no fitness classes I visit can challenge me enough to hold my interest. The first time I participated in Sandra Koulourides' Horizontal Conditioning class, about four years ago, put an end to this way of thinking. Not only did she push me harder than I push myself, she helped me to become aware of core and other muscles that I didn't know how to work, and she taught me how to work them. She changes the routine so consistently that there is literally never a chance for boredom, which is very important for me. I still have a strict work-out regime that I perform on my own, in addition to her class and to cardio classes such as spin, but almost all of my individual work consists of the exercises she has taught us. I cannot recommend Horizontal Conditioning highly enough!

- Kelly, 49 years old

I was a gymnast for 14 years and competed until I was 18 years old.

Needless to say I was used to conditioning my body at a very intense level of training. I was NEVER into group exercise because I could not find a class difficult enough to challenge my body until I came to Horizontal Conditioning. Since I have started working out with Sandra and doing her classes (and videos when I cannot attend class in person) I have noticed a definite change in my body. I feel as though for the first time I am in better shape than I was when competing as an optional gymnast. Following Sandra's eating regimen she discusses in her book as well as doing Horizontal Conditioning 2-3 times a week has definitely taken my fitness to a new level. I LOVE IT! Thanks!

- Brooke, 26 years old

I discovered Horizontal Conditioning several years ago and have been doing it ever since because it works!

This workout never fails to provide me with a challenge and goes well beyond the traditional workout class. Horizontal Conditioning works every muscle group and gives me the toned muscles I want from head to toe.

- Haden, 42 years old, Occupational Therapist

Put simply, Horizontal Conditioning is the ONLY thing I've found that will make my stomach feel strong and flat.

After being pregnant, I started to take abdominal exercises a little more seriously (for obvious reasons), and although HC is not easy, it's so worth the effort! Sandra has such a great presence and her passion for health comes through in every class she teaches. No two are the same! Since I've begun HC, I've not only got better-looking abs, but my whole body is much more toned. Everyone should go Hard Core if they care about the way they feel -- it's the best strength-builder, toner, and all-around cool workout out there!

- Katie, 39 years old