Perfect Cardio Graphic Applications
Rubine Red
14/100/42/1
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The Perfect Cardio Graphic is lively and fun.
It can be stretched and squished demonstrating it’s individuality and transformative personality.
It’s carefree, healthy, bold, strong and fit.
Guidelines for the Perfect Cardio Graphic
Graphic is always colored with Perfect Cardio colors at 100%
When stroked on a solid color it should be white
Stroke weight is strong enough to register but not thick
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As a swoop:
Graphic is cropped by at least 50% and is always vertical
Graphic stands strong and bold
Full bleed top to bottom
Graphic can display with or without knock out
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Grouped:
Multiple graphics display outlined, not filled
No two are alike
Avoid overlap
Avoid linear display
Vary shapes and directions
Encourage movement similar to spinning in space
PANTONE
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PANTONE
179C
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PANTONE
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PANTONE
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A.
B.
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PANTONE
Cool Gray 10C
White
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PANTONE
179C
Product Development Samples:
Color pallet and logo, style guide, product design photo retouch with logo
placement, product specifications document
PANTONE
Cool Gray 10C
PANTONE
Cool Gray 10C
Rubine Red
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ADD
1 whole wheat toast
1/2 tbsp peanut butter
Oatmeal:
1 c oatmeal, 2 tbsp raisins,
2 tsp brown sugar, 6 walnut halves
ADD
1/2 c oatmeal
2 tsp brown sugar
Cereal:
1 c frosted shredded wheat,
1 c nonfat milk, 3/4 c strawberries
ADD
1/3 c shredded wheat
1/4 c berries
Eggs:
2 eggs (made w/o fat), 1 whole
wheat toast, 3/4 c orange juice
ADD
1 whole wheat toast
1/4 c orange juice
Wrap:
1 8-inch tortilla, 1 oz cheddar cheese,
2 tbsp salsa, 1 c grapes
ADD
1 oz cheese
Veggie Burger:
1 (1.5 oz) bun, 2.5 oz veggie burger, salad: 1
cucumber, 1 tomato, 1 tbsp oil, 3 tbsp vinegar
Yogurt Cup:
1 c low fat yogurt, 1 banana,
2 tbsp granola
ADD
3 tbsp granola
Soup & Sandwich:
1 can (19 oz) minestrone soup, 1 slice whole
wheat bread, 1.5 oz chicken/turkey breast
Egg Muffin:
2 slices bacon, 1 egg (made w/o fat) 1
English muffin, 1 peach
ADD
1 egg
1 slice bacon
WOMEN 100 CALORIES
CHOOSE ONE
MEN +110 CALORIES
Toast:
1 whole wheat toast, 1/2 tbsp
peanut butter, 1 banana,
1 c nonfat milk
MORNINGs n a c k
CH O OSE ONE
lunch
WOMEN 350 CALORIES
ADD 2 saltine crackers
Apple: 1 large
ADD 1/2 oz cheese
Melon: 1 1/2 c cantaloupe
or honeydew
ADD 1/2 c melon
Apricots: 10 dried halves
ADD 4 dried apricot halves
Pear: 1 medium
ADD 8 peanuts
Peaches: 1 c canned
(in juice not syrup)
ADD 1/4 c nonfat
cottage cheese
Fruit Salad: 1 c mixed
ADD 1/2 c fruit salad
MEN +135 CALORIES
Sandwich:
2 slices whole wheat bread, 3 oz chicken or
turkey breast, 1 oz cheese, 6 baby carrots
ADD
7 baby carrots
4 tbsp hummus
Burger:
1 (1.5 oz) bun, 3 oz hamburger, 1 c salad
greens, 1 tomato, 1 tbsp Italian dressing
ADD
1 oz cheese
1 c salad greens
Salad:
4 c salad greens, 1 tomato, 1 carrot, 1/3
avocado, 1 oz cheese, 2 tbsp Italian dressing
ADD
1 med (1.5 oz) dinner roll
Seafood Salad:
4 c salad greens, 1 tomato, 4 oz water packed
tuna/shrimp/crab, 2 tbsp light mayo,1 slice bread
ADD
2 oz seafood
1 tbsp light mayo
ADD
1 veggie burger
2 c salad greens
ADD
2 oz chicken/turkey
1/2 oz cheese
ADD
1 med (1.5 oz) dinner roll
AFTERNOONs n a c k
MEN +40 CALORIES
Grapes: 1 cup
WOMEN 425 CALORIES
Entrée:
1 frozen entrée (250-280 calories),
1 c broccoli, 3 tbsp parmesan, 1 c nonfat yogurt
CH O OSE ONE
CHOOSE ONE
breakfast
WOMEN 150 CALORIES
MEN +135 CALORIES
Cheese & Apple: 1 (1 oz) string cheese,
1 small apple
ADD 2 saltine crackers
Almonds & Apricots: 10 almonds,
10 dried apricot halves
ADD 3 almonds, 3 dried halves
Half Sandwich: 1 slice whole wheat bread,
2 oz chicken or turkey
ADD 1 1/2 oz chicken/turkey
Cottage Cheese: 1/2 c 2% cottage cheese,
2/3 c pineapple (canned in water) or 2 tomatoes
ADD 1/4 c 2% cottage cheese
Tuna & Crackers: 2 saltines, 2 oz tuna,
1 tbsp light mayo
ADD 1 saltine, 1 oz tuna
Celery Spread: 1 celery stalk,
1 1/2 tbsp peanut butter
ADD 1/2 tbsp peanut butter
Yogurt: 1 c nonfat yogurt, 2 tbsp granola
ADD 2 tbsp granola
SIZE MATTERS
Here are some visual clues to help you
figure out how much you should be eating,
according to the USDA dietary guidelines
for portions servings.
BASEBALL
a medium
piece of fruit
9 VOLT BATTERY
1 1/2 oz of cheese
DECK OF CARDS
3 oz of cooked
meat or poultry
GOLF BALL
2 tablespoons
of peanut butter
HOCKEY PUCK
a medium bagel
FIST
a cup
of cereal
CD
a pancake
dinner
These single-serving recipes are easy and quick to prepare and can be
multiplied for you to share healthy, delicious meals with friends and family.
Calories per meal: 475 women, 640 men.
Broccoli & Cheese Potato
INGREDIENTS • WOMEN
1 large (8 oz) baking potato
MEN ADD:
1 1/2 c broccoli florets
1/4 c shredded cheese
3 tbsp low fat sour cream
salt & pepper, to taste
1/2 c broccoli florets
1/4 c shredded cheese
1 tbsp low fat sour cream
Directions
1) Rinse, scrub, prick and microwave potato for 6-8 min. on High.
2) Bring water to a boil in a medium pot, add broccoli and cook for 6-8 min.
Remove and drain. Alternatively, steam broccoli for same amount of time.
3) Remove potato from microwave, cut open along the top.
4) Add sour cream, broccoli, cheese, and salt & pepper.
Steak w/Green Beans & Baked Fries
INGREDIENTS • WOMEN
1 medium (5 oz) potato, skin on,
scrubbed and sliced into strips
1/2 tbsp olive oil
Spices to taste (garlic/onion powder
MEN ADD:
1 tsp olive oil
Mexican Beans & Rice w/Greek Salad
INGREDIENTS
•
WOMEN
1/2 c dry, instant brown rice
6 oz of a 14.5 oz can of diced
tomatoes (any flavor)
1/2 c canned black or pinto beans
drained and rinsed
Salt and pepper, to taste
2 tbsp salsa
1 scallion (green onion) diced
1 cucumber, peeled, seeded and sliced
1 tomato, cut into 8 pieces
4 kalamata olives + 1 tbsp olive juice
3 tbsp rice wine vinegar
1/2 tsp red pepper flakes (optional)
MEN ADD:
1/2 c beans
2 tbsp salsa
3 kalamata olives
Directions
1) Cook brown rice according to directions using 1/2 c dry rice and replacing the
water with 6 oz (3/4 c) of the canned tomatoes and juice. Add red pepper
flakes if desired.
2) Heat 1/2 c beans in microwave and serve next to (or stir into) cooked rice.
3) Top beans and rice with salsa, sliced scallion, salt and pepper.
4) Add cucumber, tomato and olives to a bowl and sprinkle with vinegar,
olive juice and serve.
Spinach Salad w/Egg, Red Onion & Mushrooms
INGREDIENTS • WOMEN
Salad: 1 bag (5-7 oz) pre-washed
MEN ADD:
spinach leaves, 2 eggs, hard boiled and
cut into quarters, 6 mushrooms, sliced
1/4 c diced red onion, 10 unseasoned
salad croutons (can substitute with
1 egg
2 mushrooms
3 croutons
tomato and cucumber slices)
salt, pepper, chili flakes, etc)
Nonstick cooking spray
3 oz filet mignon (or other lean steak)
salt & pepper, to taste
1 1/2 c fresh green beans OR
1 14-oz can of green beans, rinsed
3) Place seasoned potatoes in one layer on sprayed baking sheet and
bake for 40-45 min. until browned.
4) Salt and pepper both sides of filet.
5) Cook filet during the last 5-10 min. of potato baking time or cook on BBQ.
6) Add fresh green beans to pot of boiling water and cook for 5-7 min., drain and
serve. Alternatively, heat rinsed canned beans in microwave and serve along
side baked fries and steak.
2 oz filet mignon
Directions
1) Preheat oven to 425 degrees.
2) Put potatoes, oil and favorite spices in a sealable plastic bag, seal and toss.
Dressing: 1/2 tbsp olive oil
2 tbsp balsamic vinegar, 2 tbsp rice
wine vinegar, 1 heaping tbsp honey,
2 tsp Dijon mustard, salt & pepper
1/2 tbsp oil
Directions
1) Place spinach in a large bowl and top with quartered eggs, mushrooms, onion
and croutons (or other vegetables in place of croutons)
2) Mix dressing ingredients together and, if preferred, heat in microwave before
dressing salad.
Peanut Chicken, Bell Pepper
& Mushroom Stir Fry
INGREDIENTS
•
WOMEN
1 4-oz boneless, skinless
chicken breast, cut into pieces
1 tbsp corn starch
salt & pepper, to taste
1 tbsp canola oil
1 garlic clove, minced
1 red or yellow pepper, cut into strips
1 green pepper, cut into strips
6 mushrooms, halved
1 tbsp rice wine vinegar
1 tbsp hoisin sauce
2 tbsp water
1 tbsp peanuts, toasted
1 scallion (green onion), sliced
INGREDIENTS
2 oz chicken breast
1 tbsp corn starch
2 mushrooms
1 tbsp vinegar
1 tbsp hoisin sauce
1 tbsp water
1 tbsp peanuts
Directions
1) In a bowl, toss chicken pieces with cornstarch and sprinkle with
salt & pepper.
2) In a large skillet, heat oil on med-high. Cook chicken until browned
3-4 min., stirring often and transfer to a bowl.
3) Sauté garlic for 1 minute. Add peppers & cook 3-4 min. until soft.
4) Add mushrooms and cook until soft.
5) Add chicken back to skillet along with vinegar, until it evaporates.
6) Add hoisin sauce and water and heat through.
7) Turn off heat, add peanuts and scallions, toss and serve.
Pasta w/Ground Turkey Red Sauce
INGREDIENTS
•
WOMEN
Non-stick cooking spray
1/2 med onion, diced
1 celery stalk, diced
1 garlic clove, minced
4 mushrooms, quartered
4 oz (1/4 pound) ground
turkey breast
1 tomato, diced
1 c spaghetti marinara sauce
1 oz dry spaghetti or angel hair
Fish Wrapped Asparagus & French Bread
Antipasta Penne Pasta
MEN ADD:
MEN ADD:
1 oz turkey breast
1 oz dry spaghetti
(2/3 cup cooked)
Directions
1) Prepare pasta per package directions, drain and set aside.
2) Spray a large sauté pan with nonstick spray and cook onion, celery and garlic on
medium high, stirring often until softened.
3) Add mushrooms and then ground turkey, breaking up pieces with
a wooden spoon or spatula.
4) When turkey is browned, add tomato and spaghetti sauce until it bubbles.
5) Toss in pasta, stir and serve.
•
WOMEN
1 1/3 oz dry penne (1 cup cooked)
1/2 tbsp olive oil
1 garlic clove, minced
1/2 med onion, diced
2 c spinach leaves, chopped
1 6-ounce jar of roasted red peppers
drained, rinsed and cut into strips
1/4 c sun dried tomatoes, drained
rinsed & diced
8 kalamata olives (halved, pits removed)
2 tbsp parmesan cheese
MEN ADD:
INGREDIENTS
2/3 oz dry penne
1 bundle asparagus, (10-12 thin spears)
6 oz sole, or other white, flat fish
1 tsp butter (for fish)
2 tbsp parsley, chopped
2 tbsp chives (or scallions), chopped
salt (regular or garlic) & pepper, to taste
4 1/2-inch slices from a French
baguette (2-3 inch diameter)
1 tbsp butter (for bread)
1 garlic clove, minced
1 c spinach leaves
2 kalamata olives
1 tbsp parmesan
Directions
1) Boil pasta per directions, drain - reserve 1/4 cup of the water.
2) Heat oil in large skillet, sauté garlic and onion until soft, 3-5 min.
3) Add spinach leaves, cover skillet for 1-2 min. to wilt. Stir.
4) Add peppers, tomatoes and olives, stir until warmed through.
5) Add pasta and reserved water to skillet, stir until liquid is almost completely
absorbed.
6) Transfer to plate, sprinkle with parmesan and serve.
Note: when making men’s portion, reserve another 1/4 cup of
the pasta cooking water (1/2 cup total) to add to dish.
Spicy Pork in Lettuce Cups
INGREDIENTS
•
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WOMEN
7 oz pork tenderloin, thinly sliced into bite size pieces
1/2 medium onion, cut into 1-inch strips
2 garlic cloves, minced
3 tbsp light soy sauce
1 tbsp ginger root, peeled and minced
MEN ADD:
4 tsp rice wine vinegar
3/4 c cooked brown
2 tsp sesame oil
or white rice
2 tsp sugar
crushed black pepper to taste
Optional - 1/2 tsp crushed red pepper
Nonstick cooking spray
1 red or yellow bell pepper, cut into 1-inch strips
1 green bell pepper, cut into 1-inch strips
1 scallion (green onion), sliced
1 head iceberg lettuce, complete leaves removed
Directions
1) In a 1qt sealable plastic bag, add all ingredients except peppers, scallion &
lettuce. Marinate in refrigerator 20 min. or overnight.
2) Using cooking spray, sauté peppers in a large skillet 3-5 min.
3) Add marinated ingredients and stir for another 5-8 min.
4) Add scallions and serve using lettuce leaves as “wraps”.
Note - male portion includes adding cooked rice into lettuce cups
before “wrapping” or serving some of the spicy pork over rice.
•
WOMEN
MEN ADD:
3 oz sole
3 1/2-inch slices
Directions
menu
1) Preheat oven to 425 degrees.
2) Cut tough ends (1-inch) off asparagus and discard.
3) Place asparagus in boiling water. Cook until just tender - 2 min.
4) Lay sole flat in a casserole dish and sprinkle with parsley, chives, salt and
pepper.
5) Add 1 tsp butter to center of fish.
6) Place 4 or 5 asparagus tips across fish so that ends stick out on both sides.
Roll fish around asparagus and place seam side down. If necessary, use a
toothpick to keep closed.
7) Bake for 12-16 min. so that fish is opaque.
8) Serve along side the unwrapped asparagus and slices of French bread topped
with 1 tbsp butter.
Healthy Eating Made Deliciously Easy
Shrimp, Avocado & Mango Salad
choose from for each meal and snack. The meal
INGREDIENTS
•
WOMEN
5 1/2 oz cooked shrimp, peeled
and de-veined
1/2 red (or yellow) bell pepper
cut into strips
1/2 green bell pepper, cut into strips
1/2 avocado, diced
1/2 mango, diced
5 cups chopped green or red leaf
lettuce (or romaine)
1 scallion (green onion), sliced
Dressing: 3 tbsp salsa
1 tbsp dijon mustard
2 tbsp lime juice (juice of 1/2 lime)
1 tbsp rice wine vinegar
crushed black pepper & salt, to taste
MEN ADD:
The Perfect Cardio menu simplifies weight loss by
giving you healthy and delicious options to
3 1/2 oz shrimp
plan is designed so that regardless of which
1/2 red bell pepper
choice you make for the five meals and snacks,
1/2 green bell pepper
women will consume 1,500 calories per day
and men will enjoy 2,000. Whether you are a
2 tbsp salsa
2 tsp dijon mustard
1 tbsp lime juice
2 tsp rice wine vinegar
meat eater, a vegetarian or someone who can’t
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live without carbohydrates, you have options that
are sure to satisfy your taste buds.
Directions
1) In a large bowl, mix dressing ingredients together.
2) Add cooked shrimp and stir to coat.
3) Add bell pepper, avocado and mango. Stir to coat.
4) Place lettuce in a bowl, add shrimp mixture and sprinkle with scallion slices.
5) Add pepper and salt to taste and serve.
The Perfect Cardio menu is based on the National Academy of Sciences 2002 guidelines.
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Perfect Cardio Workout Insert:
Insert folder, menu, 30 day training calendar, and personal progress chart
1
1
1
Get ready to redefine Cardio!
Rubine Red
14/100/42/1
d1005d
Introducing Perfect Cardio™, the energizing total
body system that combines strength and aerobic
training in natural fluid movements to trim your body
and sculpt long lean muscles in less time.
Perfect Cardio’s breakthrough choreography
integrates the one-of-a-kind Rev8™ rotational
weight system. Rotating rings allow your body
to move naturally and permit fluid non-stop
movement, maximizing caloric burn. Because
the Rev8 links your upper body to your abs,
you get a bonus core strength workout every
second of Perfect Cardio.
Join internationally renowned fitness presenter Janis
Saffell as she takes you through an uplifting total
body workout that can be done in 15 - 50 minutes.
Perfect Cardio1 introduces the regular grip at three
different levels of intensity and features a unique
standing abdominal routine. Look and move better
through life with Perfect Cardio!
www.PerfectCardio.com
Each Disc includes:
Greeting from Alden Mills
Intro from Janis Saffell
Warm up
Cardio Workout
Abdominals
Stretch Routine
Reproduction in whole or in part
without written permission of copyright
owner is prohibited.
Warning! Fitness training can result in serious or fatal injury.
Risk of injury can be lessened when safe technique and common
sense are practiced. Consult with your physician before beginning
this or any exercise program. Always check equipment for worn
or damaged parts before using. If any defects are found do not use this product.
Perfect Pushup, LLC,
7850 Ruffner St., Van Nuys, CA 94106
Ph.877.974.7733
Part No: PC9301_090731
©2009 Perfect Pushup, LLC
All Rights Reserved
Made in China
U.S. and International Patents Pending
2
1
Lose Inches
Sculpt and Tone
Have More Energy
2
2
Get ready to redefine Cardio!
Introducing Perfect Cardio™, the energizing total
body system that combines strength and aerobic
training in natural fluid movements to trim your body
and sculpt long lean muscles in less time.
Perfect Cardio’s breakthrough choreography
integrates the one-of-a-kind Rev8™ rotational
weight system. Rotating rings allow your body
to move naturally and permit fluid non-stop
movement, maximizing caloric burn. Because
the Rev8 links your upper body to your abs,
you get a bonus core strength workout every
second of Perfect Cardio.
Join internationally renowned fitness presenter Janis
Saffell as she takes you through an uplifting total
body workout that can be done in 15 - 50 minutes.
In Perfect Cardio 2, Janis mixes it up with the
Rev Grip™ and an intense core mat workout. Look
and move better through life with Perfect Cardio!
www.PerfectCardio.com
Each Disc includes:
Greeting from Alden Mills
Intro from Janis Saffell
Warm up
Cardio Workout
Abdominals
Stretch Routine
Reproduction in whole or in part
without written permission of copyright
owner is prohibited.
Warning! Fitness training can result in serious or fatal injury.
Risk of injury can be lessened when safe technique and common
sense are practiced. Consult with your physician before beginning
this or any exercise program. Always check equipment for worn
or damaged parts before using. If any defects are found do not use this product.
Perfect Pushup, LLC,
7850 Ruffner St., Van Nuys, CA 94106
Ph.877.974.7733
Part No: PC9302_090731
©2009 Perfect Pushup, LLC
All Rights Reserved
Made in China
U.S. and International Patents Pending
3
2
Lose Inches
Sculpt and Tone
Have More Energy
3
3
Get ready to redefine Cardio!
Introducing Perfect Cardio™, the energizing total
body system that combines strength and aerobic
training in natural fluid movements to trim your body
and sculpt long lean muscles in less time.
Perfect Cardio’s breakthrough choreography
integrates the one-of-a-kind Rev8™ rotational
weight system. Rotating rings allow your body
to move naturally and permit fluid non-stop
movement, maximizing caloric burn. Because
the Rev8 links your upper body to your abs,
you get a bonus core strength workout every
second of Perfect Cardio.
Join internationally renowned fitness presenter Janis
Saffell as she takes you through an uplifting total
body workout that can be done in 15 - 50 minutes.
Perfect Cardio 3 takes the Rev Grip™ to new
heights and works your core even before you begin
the powerful ab workout. Look and move better
through life with Perfect Cardio!
www.PerfectCardio.com
Each Disc includes:
Greeting from Alden Mills
Intro from Janis Saffell
Warm up
Cardio Workout
Abdominals
Stretch Routine
Reproduction in whole or in part
without written permission of copyright
owner is prohibited.
Warning! Fitness training can result in serious or fatal injury.
Risk of injury can be lessened when safe technique and common
sense are practiced. Consult with your physician before beginning
this or any exercise program. Always check equipment for worn
or damaged parts before using. If any defects are found do not use this product.
Perfect Pushup, LLC,
7850 Ruffner St., Van Nuys, CA 94106
Ph.877.974.7733
Part No: PC9303_090731
©2009 Perfect Pushup, LLC
All Rights Reserved
Made in China
U.S. and International Patents Pending
3
Lose Inches
Sculpt and Tone
Have More Energy
Perfect Cardio DVD series and sample web UI:
DVD cover art, sleeves, and sample web UI
225 C
5/93/0/0
e62899
144 C
3/58/100/0
ef8200
115 C
3/10/85/0
fcdc41
376 C
60/4/100/0
77b800
2995
83/11/2/0
00a8e1