I am proud to say I have completed my very first book, called “Lean for Life”. It details my philosophy on fitness and the 4 key components for a healthy lifestyle. My reason for writing the book was to help people understand the basics and get on the right path for life.

My philosophy is easy to follow with no calorie counting, I believe it’s more important what types of food your eating and how your body metabolizes the foods. The book will help you to understand the key components of exercise and healthy nutrition in a new fresh way.

If you are interested in purchasing my book the cost is 39.00 plus HST. Contact is musclelines@gmail.com to order.

I am excited to announce I have made the top 100 sexiest fitness models in the world for 2011.

Status magazine is distributed throughout North America and is well respected in the industry as one of the most informative cutting edge fitness magazines on the market today. You will find articles from some of the best health and fitness guru’s . Status uses the best photographers in the industry to create amazing photo’s and excellent articles. Only the best for Status magazine.

It was a long process but I have reached my goal. Photo’s from the top 100 will be featured some time in January 2012 . Stay tuned to Status for cutting edge articles and up to date information on fitness & martial arts.

I want to thank Status for such a great opportunity to market myself among the top fitness girls in the world, I am truly honoured.

If you are interested in subscribing to Status magazine click on the link below

http://www.statusfitnessmagazine.com/store/subscriptions

I want everyone out there reading this right that wants to make a change in their fitness and health to

stop and pick up the phone, Call Sandra right now.

Prior to meeting Sandra I was working out 5-6 times a week with no results I was frustrated and posted

a question on Face book: Anyone know a really good personal trainer? I got a lot of responses but

one stood out. I know one Sandra Froher the fitness guru. I checked out Musclelines.com and was so

inspired and intrigued by how professional Sandra was. The next day I called Sandra .We met a week

later for a free consult she showed me her awesome gym, we talked about my lifestyle, current weeks out regime, nutrition and goals. When I left that day I knew my life was going to change.

The first session we discussed nutrition I learned so much from that day it was helpful to have the

notes she gave me to take home and review .It was a new way of eating for me. I wasn’t seeing results

because my thoughts on nutrition and eating were totally off. Sandra has shown me how to be lean for

life it’s not a diet it is a way of life it is super easy and I did not feel hungry or deprived I have so much

energy now she has shown be how to kick start my metabolism and how to keep it burning all day.

I love working and meeting with Sandra weekly she sets up a routine and changes them up as necessary.

She showed me how to weight train showing me the correct positions and explained how to work

different muscle groups effectively. During our sessions we talk about fitness /nutrition she really helps

coach you through the tough phases. In 2 months I lost 17 pounds and 24 inches.

I know I can count on Sandra to give me that boost I need. She is truly an amazing and inspiring personal trainer and person. She would be the first person I would recommend to anyone looking on improving their health and fitness that wants fast easy results if you can do the work and stick to the lean for life program.

I have seen huge results and I actually like the way I Look and feel I am even thinking about competing in a fitness show who knows the sky is the limit.

Kim Waldner

Jan 2012

If you want to be inspired with the best physiques check it out! My story is here learn more.

http://www.nutraguys.com/feature-spotlight/nutragirls/sandra-froher

As a competitor and expert trainer you learn fast that marketing is key. I have entered to win a chance to be in Status magazine an elite health & fitness magazine that promotes the best athletes.

The challenge was to make the top 5 in my group of competitor’s this was done by posting 3 photo’s and a short bio on the Status magazines website then fans would click on the site then vote daily for one month I received well over 7,500 votes approximately. My first goal was then achieved I came in 3 place and now in the top 150 to be narrowed down to the top 100.

The next step here to help with my goal is to like the fan page and click on my photo press like to vote :). I appreciate the opportunity for more exposure from Status Magazine, and also the support that all of the voters have given me. This contest ends in one month. Feb 19 2012 at 9 pm.

http://www.facebook.com/photo.php?fbid=10150494056488883&set=a.10150494046818883.376123.6023868882&type=1&theater

I would like to take this opportunity to thank you for the incredible changes you have helped me make in my life. Several months ago, I was at a pretty low point from a physical perspective. I was an ex-athlete who had spent too much time working at a desk, eating donuts and believing my body would take care of it’s self. I was the heaviest I had ever been, was noticing severe drop in my energy levels and a rise in injuries. I wasn’t as motivated at work, was less patient with my two year old child and not as helpful around the house. Something had to change and so I called Sandra Froher at Muscle Lines.

From our first meeting, Sandra inspired me with confidence. Your knowledge of nutrition and fitness was obvious, but your absolute conviction that I could make the necessary changes was amazing. Sandra changed the way I ate, the way I exercised and even how I was looking at myself. We have been working together for three months and the changes have been amazing. I am fitter than I have been since I was competing as an athlete. I am leaner, stronger, feel better about myself, am doing a better job at work, and best of all, I know that I’m being a better husband and father. My family has even reaped the benefits of our new “Lean for Life” nutrition philosophy. Previously, our little girl loved eating junk food for snacks.. now she reaches for carrots and apples. My wife, who is very pregnant and has a history of high blood pressure, is healthy as can be. Her midwife strongly believes her upgraded health is directly linked to the change in our eating habits.

Sandra, you have changed my family’s life and for that, I am extremely grateful. I will not hesitate in recommending you to my friends, family, acquaintances and anyone else who will listen to me rave about you.

Beat regards

Brecon Gage

General manager Bath Fitter Vancouver Island.

http://homeforthehoneymoon.squarespace.com:80/

INGREDIENCE:

• 3 cups oatmeal
• 10 grams Chocolate protein powder
• ¾ cup natural peanut butter (no sugar)
• 1 cup milk 1%
• 2 egg whites
• 1 cup unsweetened apple sauce
• 2 tsp baking powder

Pre heat oven to 350 degree’s. Oil a baking pan 9 x 9

Mix ingredients pour into pan cook for 35 minutes. Cool and cut into 8 bars.

Fast & “Lean for Life”

• 7 Tbsp grapefruit juice.
• 1 tsp minced ginger
• 1 carrot grated
• 3 Tbsp rice wine vinegar
• 1 Tbsp sesame oil
• 3 Tbsp Tamari or light soya sauce
• 1 Tbsp sunflower oil
• 1 small shallot minced
• 2 Tbsp orange juice
• 2 garlic cloves

Combine ingredients in a blender and blend until smooth texture. Store in the refrigerator it will keep for up to 5-6 days. Pour over your favourite salad, enjoy another “Lean for Life” recipe !

http://www.inspirationalbodies.com/index.php?option=com_content&view=article&id=290&Itemid=300