Sandra Koulourides, M.S., R.D. |
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Success Stories
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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
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
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
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’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. 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
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
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
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
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
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
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
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
just want to send a quick Hi and would like to let you know how much I am impressed by your work-shops I took these past days at the CA Mania. I didn't know what to expect when I took your Fuel
+ Fitness Seminar and then I ended up following you around for your Inner Peace work-shop and I also survived the Horizontal Boot camp ;-) Unfortunately, I missed the Girls 40+ but I truly hope you will be back next year for the CA Mania! Can't wait to learn more from you!
I am a 43 year old group ex instructor and am struggling with the last ~10 lbs of baby weight (I have 7 year old twins), but no more excuses! Your talks were truly inspirational, moving, funny and eye-opening. Sometimes it just takes the right time and the right person to deliver the message... I really got it! I am ready to make a change! ;-)
Just wanted to send a big Thank you and hope you will continue to blossom and grow - personally and professionally. You truly inspired me!
- Constance, California Mania attendee
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 wanted to say again how much I appreciate your class and how hard you have pushed me over the last year. I really could not have done it without you and all of our "partners" in your class. I believe in Horizontal Conditioning and the results that it produces. People on the mountain were asking me how I trained for this. They all got a huge seminar in Horizontal 101! I actually tell people all the time, but as I'm sure you know, they either don't listen or don't want to be challenged. You talk about "functional" training a lot. I cannot tell you how many times I was doing something on that mountain that was a direct reflection of many of the exercises we do in your classes. They work! My next goal is to climb Denali, the highest peak in North America at just over 20,000 ft, in Alaska. I know it in my heart that you and Horizontal Conditioning are going to be a huge component in getting me there. So, thank you for all of your hard work. You are awesome! I'll see you in class!
- David, 36 years old, self employed
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
After two back surgeries and countless hours of physical therapy I was still struggling with back/leg pain. Despite the pain, I was still a highly-devoted runner and weight lifter. But my pain wasn’t going away. So I tried Horizontal Conditioning on a whim after hearing my wife talk it up for a year. When I got to the class I was surprised at my weakness. I had been doing thousands of crunches per week for years but had no where near the caliber of strength it took to complete a HC class. So I modified the moves as Sandra suggested and –within a few weeks- I was able to complete an entire class. The breakthrough, though, was that my back and leg pain started to dissipate. Apparently the stabilizer muscles that Horizontal Conditioning triggers were what I had been missing in my usual weight lifting routine. Most importantly, with new strength came a new pain-free lifestyle. To say the least, Horizontal Conditioning filled the much-needed void that I had in my cardio/strength training program.
-William, 31 years old, Attorney
I just had to write you! :) sending many, many thanks your way! Here in my hometown, we do assessments every 3 months, well the Fitness Supervisor over the Community Center I work out at said, "you have to email Sandra about this!" haha!! WE LOVE, LOVE, LOVE your videos here in Sevierville!! Anyways :)) I have lost a total of 14 1/2 inches from head to toe measurements in 3 months :))))) and the one that I am most pumped up about is my lower stomach, 3" off and waist, 2 1/4 off :)) Now don't get me wrong, we have some of the best instructors here!! but i do believe that your videos are doing some magic work!! LOL!!!!!! We have subscribed to your hardcore club and I am telling you, its like Christmas when Beth sends out an email, "new HC video in!" LOL!!!! Just wanted to pass this on and thank you SO much for your hard work, creativity, and dedication to the body!! :))) THANKS AGAIN!! WE LOVE HORIZONTAL CONDITIONING!!!!!!!!!!!!!!!!!
Silvia, 24 years old
There is no workout on earth as effective, challenging, and rewarding as Sandra's Horizontal Conditioning. I never even knew how much strength I had until I started this class. Sticking with it weekly has increased my self-confidence, my stamina, and my own ability to push myself. As a Pilates Instructor, I'm always teaching that the mind is what shapes the body. Our bodies can go so much further than our thoughts allow! When I first started horizontal, I noticed how difficult it was for me to stay engaged. Now the workout rejuvenates me and has helped me overcome my own self-limiting beliefs - what a gift!! My body is changing, my mind is evolving, and my spirit is expanding. Thank you, Sandra!! Not only are you a friend, you are a mentor and a true inspiration. Strongest woman I've ever met! I LOVE HORIZONTAL!!!
Genevieve 32 year old - Pilates instructor
Strong from toes 2 fingertips... Sandra's Horizontal Conditioning moves and theory has ROCKed my body now for 2 years and I feel the best mentally and physically than I ever have. I was athletic, fit and mostly ran/ biked before jumping on the program "like a bull." I was so sore but loved it because it is so outside the box and never gets boring and I love the concept of using your own body weight you don't need tons of equipment it is great for people who travel. So adding the Horizontal along with my running and a little yoga, my body has totally transformed! I am that "long and lean" that you hear people speak of and every woman wants. I have the abs(obliques) and shoulders and arms that even dudes ask what I do to get that definition.... That makes me smile and laugh! It has improved my balance coordination and my run times. I just finished my first half marathon in 1:41 and with 2 toddlers don't get to train and run like I should but with the help from Horizontal workouts I finish strong. Horizontal really is a true total body workout and it is all about fit from deep within! Once u start you will feel what I am talking about deep from within, stay with it you will be the strongest you've ever been from toe to fingertip! Give it a try and LOVE that Soreness because you know your doing something right!
Amanda 33 years old - supermom/gymrat
What can I say about Sandra except WOW! She is such an amazing person and really knows her stuff. I had no idea what I was in for when Sandra talked me into trying her Horizontal Conditioning Getting Started DVD. My husband and I affectionately refer to Sandra as “Insane Crazy Lady.” I have always been health conscious and exercised regularly, but I have never pushed myself to the limits as I do with Horizontal Conditioning. I am in the best shape of my life. Horizontal Conditioning gives you definition in areas I didn’t know I had muscles. Thank you Sandra for your kick butt routines and my rock solid abs!
Ashley 32 years old - Financial Advisor
I have always been in sports my entire life, but when I entered college I took working out and eating to the extreme and did not make wise choices. I started running marathons and cross training in my mid 20s and thought I was taking all the necessary steps to becoming a great athlete. A friend introduced me to horizontal conditioning in the summer of 2009 and I have been doing it ever since. Talk about a change, my work out is completely different and I am so much stronger! My running, swimming, and biking has improved so much. My marathon time improved greatly and my core is stronger than ever. After looking at the fuelplusfitness.com website I decided to see Sandra for nutrition advice and my eating is now healthy, well-balanced and I have been able to maintain constant energy that keeps me fueled throughout every workout!! I stand behind this workout because I see every week changes in the way I look and feel about myself. You can not help feel strong and powerful when you complete one of horizontal conditioning workouts!!!
Micah, 28 year old, nursing student
I was first introduced to Horizontal Conditioning at Philly Mania. I remember sitting there waiting for Sandra to demonstrate "Horizontal Conditioning" where she prefaced the workout by saying, "This is going to be challenging, you may need to take breaks" Surrounded by fitness professionals, I doubted her. But sure enough 10 minutes into the routing only about 10% of over 100 people were were still hanging in there. I took a knee! I automatically became hooked! I now use Horizontal Conditioning moves in my own training regimen as well as withe my clients. I am amazed at how much stronger my core has become after incorporating these moves. My clients have a love hate relationship with these moves. They hate to do them but love the results!
Jacki, 34 year old mother of 2, group exercise instructor/personal trainer
I've always exercised regularly but never experienced the results that I've seen since working out with Sandra. Horizontal Conditioning has given some definition to my muscles that I never had. But most importantly, I feel stronger and have more endurance than ever before. When I finish one of Sandra's classes, I feel like I've worked the hardest I could possibly work and done the most I could for my body!
Leigh Anne, 42 year old mother of two
After 3 years of Body Pump and walking I felt like I was in great shape. The problem was my body had memorized the routine. I was no longer challenged. Horizontal Conditioning two to three times a week yielded great results. The added core strength gave me the endurance to go from walking to running. Sandra changes the exercises and offers different levels depending on participants ability. Add this class to your cross training and you'll see great results.
Elizabeth, 49 year old mother of 2
I'm a 33 year old mother of one and I am stronger now than I've ever been in my life. I can't imagine doing a push up on my knees anymore and frankly it's hard to imagine even doing it with both feet on the ground. I used to have lower back pain all the time from years of dancing and the pain has significantly decreased since I started the class in January 2010. It is true, a strong core is key! After 14 years of working out 4-5 days/week, I believe it now and I know what it's like to have one thanks to Horizontal! I'm addicted!
Deceptively Strong Lori
I am 43, a mother of 3, and been a runner for most of my adult life. About a year ago, I tried a Horizontal Conditioning class and was sore in places I didn't know existed!! It is the first time that someone had figured out that strength training didn't mean "bulking up". This class will make you lean and will define muscle. This class is core training but works ABSOLUTELY every body part, legs,arms, back and core.
Thank you for all your encouragement and knowledge!
Ps- tell others that an added bonus is you want to eat cleaner and healthier too!
Michelle, 43 year old mother of 3
For years I mostly ran for exercise, training for full and half marathons. Although I felt good cardio wise, my core and arms were not toned at all. I can see (and feel) a big difference now thanks to Horizontal Conditioning.
Darcie, 40 year old, freelance writer and designer, mother of 3
Horizontal Conditioning is the best exercise for your mid section! For over the past two years I’ve been consistent with doing Horizontal Conditioning at least two days a week and wow!!! My side body popped as Sandra said it would after a little over 6 months. When I cannot make it to class I make sure that I complete one of the Horizontal DVD’s at home!!!! I dropped 2 pant sizes!!!!!
Cheryl, 42 year old mother of 2
I have been attending Sandra's exercise classes for 15 years and have watched her become a leader in innovation in fitness. Her enthusiasm, training in nutrition, and continued education have allowed her to take risks and create a way of training client's and class members bodies that is unique, extremely challenging, and truly result oriented. When my husband attended the class, he was astonished at how strong and in shape the women were. He said that "the whole class was full of superstars."
While I love the Horizontal Conditioning class, I have really enjoyed having the DVDs when I am out of town for a few weeks. They have helped me to stay strong and in shape when I am not able to make it to the gym. It is minimal equipment and I can choose to do 2 -20 minute sessions or just one. Even with just one, I feel like I have worked hard.
Kelly, 38 year old mother of 2, Landscape Architect
Just as we have heard for most of our adult lives, “the bodies’ metabolism slows down after age 40 and 50.” I’m approaching 50 in a couple of months and I can definitely affirm that the rumor is true. Thankfully, I have worked with Sandra on her Fuel+Fitness program over the past couple of years. While I am no longer receiving her “fuel” advice, I must share that it certainly made an impact. Now, I am eating much more lean protein than ever before. I enjoy the majority of my calories early in the day so I have time to burn them. Of course “Horizontal” classes are the hardest and most efficient work-outs I’ve ever done. I have a hate/love relationship with the class. 60 minute of torture but the results are great. While I am definitely not “thin,” I am certainly “toned.” The best part is that I have much more confidence in other areas of fitness and adventure. This year, I have taken on other new sports including downhill skiing and white-water kayaking. Thanks to your program, I am doing these challenging sports with confidence and I feel really great!
Thank you for sharing your knowledge and enthusiasm with us!
Julie, 49 years old Senior Account Executive with al.com
I have also always loved the opportunity to attend a class for one hour and know that I got a better work out than I would have done on my own. I typically attended the high energy, high impact classes, thinking that I was getting the very most out of the hour. In June of 2009, I decided to give Horizontal Conditioning a shot. I came home completely spent, shaking from head to toe, and immediately realized that Horizontal Conditioning was exactly what my body needed. While being active and eating "clean" are essential to a healthy lifestyle, mixing up your exercise routine is essential to achieving good shape and muscle tone. If you are looking for results, you have to work hard, challenge and trick your body. That can be a daunting task, as we are all creatures of habit. Sandra takes the guess work out of that challenge. With each routine, she keeps us and our bodies guessing as to what's coming next. Horizontal Conditioning is an hour long combination of low impact, high intensity training with movements that target your arms, legs, and core, using very little weight and few repetitions. The best part: It doesn't take long to start seeing results. By participating in Horizontal Conditioning a couple of times a week, you will no doubt be amazed by your increased strength and a toned body. I noticed considerable muscle toning in my arms and core in only one month. After 17 months of HC, I am still enjoying the exercises as well as the results. While I am without a doubt stronger and more capable of completing the exercises in Horizontal Conditioning, the workout is never easy. Hence the continued results. Thanks Sandra.
Carlton, 27, Medical Sales
I started doing Horizontal Conditioning because I had gotten thick and fluffy. Within 8 weeks I could see a difference. My middle/core saw a difference quickly. As I continued I saw a slimming of my legs, arms and rear end. I now just love the never ending mix Sandra throws into the workout. It's addicting.
Elizabeth 42, mother of 2
I have always been someone who enjoys working out but in the past I got bored easily weight training, so I only focused on cardio. When I heard about Horizontal Conditioning I decided to give it a try and am SO glad I did. The workouts are hard but fun and not monotonous like some of the other classes I have tried. Sandra changes the workouts constantly and really challenges you. I feel immediately better and stronger after doing her workout, and I have seen some great changes in my body. I feel leaner all over, especially in my core and arms. I have never had upper back/shoulder definition, and I love that I do now! I have also found that my endurance for cardio has improved since starting Horizontal. I highly recommend Sandra’s class to everyone!
Bradley, age 25, nursing student
I lived in Los Angeles for over a year, and during that time visited probably 8 different gyms and workout studios. Not a single yoga, pilates, kickboxing, or spin class I took compared to Sandra's Horizontal Conditioning program. Seriously, if she lived out in LA, she would be the celebrity trainer to all the stars. Sandra's class is amazing because you get a FULL body workout within 60 minutes. Horizontal Conditioning is a cardio and strength workout all in one. She understands the importance of intensity and how to string together different movements so that you are honing lots of different muscles at one time. I can honestly say that I have seen women and men's bodies change within a matter of months right before my very eyes. I used her Getting Started DVD for about 4 months before I got married, and my arms, stomach and legs had never looked so lean and felt so strong. Sandra's Horizontal Conditioning class is extremely challenging, but Sandra encourages you to take breaks as often as needed. Lastly, no one loves exercise and nutrition as much as Sandra. Her enthusiasm is inspirational, which will keep you coming back to work out with her again and again!
Molly Morrison, 23 years old
Words can not express how much I love Horizontal Conditioning! I initially came because I was looking for something different than my usual workout routine- the elliptical machine and free weights- and my sister invited me to come and try it. I had been working out for many years but wasn't getting the results I wanted in terms of muscle definition and toning. At this point I had 1 child and didn't have the time to stay at the gym all day to lift weights to try to achieve that goal. So I gave HC a try and was blown away by how many muscles I worked without even knowing! It took a while to get used to the class, but after a few months I could do the moves and I was starting to see the results I wanted. A few months later I got pregnant with my 2nd child and continued going to the class. Although I had to modify some moves, I was able to continue going all the way through my pregnancy and actually went the day I went into labor! I had a wonderful full-term pregnancy and a very healthy 7 lb. baby girl born on June 23. Now she comes with me! In fact I've rarely missed a class since I had her! I was able to jump right back into it with no problem and found I had grown stronger from doing it while I carried my baby girl. Now after 3 months, I am fully back to my pre-baby body and stronger and more toned than ever before! Thank you Sandra and HC! I encourage everyone to give it a try!
Marilyn, 30 year old, mother of 2
Horizontal Conditioning has been a tremendous asset to the look and feel of my body. Prior to beginning Sandra’s workouts, I was a complete cardio junkie. I have been road biking and spinning for 12 years and had invested all my workout time to my sport. Six months ago, I began incorporating Sandra’s “Getting Started” and “Getting Stronger” DVD’s into my regular workouts and the results have been absolutely amazing. I have developed clear muscle definition in my arms and abs; my legs are even stronger, which in turn, has drastically increased my cycling performance. Horizontal Conditioning has “toned my body from the inside out”, and believe it or not, I can now honestly say, I LOVE PUSH-UPS! Thanks Sandra!!!!
Mollie, 37 year old, mother, Marketing Director
Horizontal conditioning has dramatically changed my body and improved my fitness level . I have worked with different trainers over the years and nothing has made me as lean or as strong as Sandra's program. This is a challenging workout that uses your body weight so you can do this workout anywhere whether it is a gym, your home or a hotel room. This is the perfect workout for those that are motivated and want to be the fittest and leanest they genetically can be.
Marian, 36 year old, Dermatologist
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 Horizontal 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 year old, mother of 2, Director of Recruiting
It would be nothing revolutionary if I told you that Sandra's fitness program is difficult. Nor would this be the first time someone had mentioned that it was effective, or comprehensive, or any number of decisively positive adjectives. What distinguishes the program for me, and what I hope distinguishes this testimonial, was the portability. I am a twenty-year-old college student who has found himself on three different continents, dozens of cities, and an infinite number of cramped dorm rooms over the course of the year since I first started learning from Sandra. With her aid, I can now confidently put together an intense workout in the space between a hostel bunk bed and a closet.
I realize that for the vast majority, that sounds more like a torturous, and potentially dangerous experience than a positive one. But what it speaks to is the foundational approach that Sandra takes towards fitness. Before the weights, the elliptical machine, and everything else at the gym, exercise begins with a body and a lot of gravity. The most refreshing thing about Sandra's program is that it mirrors that simplicity without giving up an ounce of an intensity.
Zach, 21 year old, college student
I run, bike, swim, spin, use free weights and weight machines, do yoga and pilates, but nothing tones and sculpts my body like Sandra's Extreme Conditioning classes. Her class truly gives my entire body, especially my abs and arms, the definition I want!
Patty, 45 years old
Sandra Koulourides' Horizontal Conditioning class should be part of any serious athletes/fitness enthusiasts regime. The class is a "kick-ass" combo of aerobic, anaerobic, interval work and strength training. Efficiently and creatively designed by Sandra to improve fitness, physical strength, athletic performance, and general personal appearance. In addition, Sandra is an inspiring leader who makes this always challenging class, always fun!
Valerie, 52 year old, runner mountaineer
Horizontal Conditioning has completely changed my body and improved my performance in all my activities. I can run faster, ski harder, climb higher because my core has become so strong. I am a FIRM believer in Sandra's high energy mix or core and cardio. Horizontal Conditioning is truly a one of a kind, amazing workout.
Brook, 38 year old, mother of two.
Horizontal conditioning is just the BEST!!! I have been a gym "regular" for many years and I have never seen results like I have since I have been coming regularly to Sandra's Horizontal conditioning classes! This class has uncovered muscles that I never knew existed! My back used to hurt when I would take a Pilates class or Yoga and that is no more! My core has gotten so strong and as a result, my back has stayed healthy!
If you are looking to have really defined, long and lean muscles, then this is the class for you!
Ashley, 52 year old, Real Estate Sales
My friends and I LOVE your Horizontal DVDS. We live in Tennessee and make it an unsaid point to do them at least 3 times a week! I have seen results that amaze me.. and something I LOVE about them are.. they NEVER get any easier haha!! I can condition myself to other forms of exercise, but with your DVD's.. they kick my butt everytime!! And our first comment after we finish a workout is, "Man! I'm so glad we did that!!" We have talked and we are definitely going to road trip to your YMCA and take your class!! Thank You so much for your hard work and devotion!! Its greatly appreciated :)
Silvia, 23 year old, County Zoning Assisstant
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 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, 48 year old, Optomotrist
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 year old, mother of 2
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! THANKYOU SANDRA!!!!!
Lisa, 45 year old personal trainer, cycle instructor
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 board with the workouts, & i continue to get stronger.
Charlene, 29 years old, mother of 3
I have exercised my whole life, and have always stayed in good shape. I am not perfect and my problem areas would not go away, regardless of what I did. 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, 43
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, 45 year old, mother of 2
I could write a page about what Sandra's class has done for me or I could tell you in one word - results. Sandra's sets of exercises always challenge me. Every move in the class has a purpose and I love how she builds up strength in different muscle groups by adding intensity to every set we do in class. This class has helped my running and cycling and made me feel better about my body in general. It is very flattering when other people notice and ask what you do. I am a hard core believer not only in her fitness program but in her nutritional advice. I am a CPA who loves facts and numbers. Sandra's program is based on the science of nutrition. It puts you on the right track for a lifetime of healthy eating. And once you get to the point of feeling strong, fit and healthy, you know you are on to something great!
Maria, Age 43, CPA
I’ve been doing Sandra’s Horizontal Conditioning class for several years now and as hard as I work, my body never gets used to the challenges of this workout. Most people don’t believe how difficult many of these exercises are… in many ways, they look easy. But this is truly one of the most challenging workouts around. I’ve watched tons of people come in to her classes and even the fittest are unable finish the class. It’s not only challenging, but it works. If you could see the class regulars, you would be amazed at how strong and fit they are. I’m completely committed to Sandra’s Horizontal Conditioning!
David, 57 year old, Business Owner
For me, Horizontal Conditioning has made me so much stronger, and not the bulky, weight-lifting strong--it is the lean, toned muscle definition that I have always wanted! The first time I did HC was about 16 months ago, and I have never gotten bored or stopped seeing results, nor has it gotten any easier (which I love!). Even on days when I am pressed for time, a basic 30 minute HC routine still gives me a hard core workout. Although I only make it to Saturday classes I do HC routines two days a week on my own. (Adam helped me come up with a few routines). I think for me, Horizontal Conditioning has totally transformed body and my time spent at the gym...and to boot, you can do it anywhere (on vacation, at home, etc.) because all you need is your body weight! Keep the moves coming! Thanks!
Jennifer, 24 year old, Interior Designer
At 37 and after 2 kids I started going to Sandra's horizontal conditioning class. About a year later, I feel better than I have all my life. I was reading people describe in their success stories how Sandra's techniques have toned bodies, increased energy, and even improved marathon times. I have had the delight in seeing incredible results as well. What I really wanted to share is the way I feel when I'm sitting down writing this story, walking down the hall, unloading the dishwasher, or bathing the kids. In the first few weeks of horizontal conditioning you discover sore core muscles you didn't know existed Through building up this core strength in my mind and body everything is easier. It is a lightness I feel in just being still. Thank you Sandra, and may I still be holding the perfect plank when I'm 100 years old.
Beth, 37 year old, mother of 2
After needing a shake up in my workout routine and freshly laid off from my job, I found myself able to try these so-called "horizontal conditioning" classes. Words cannot begin to describe how challenging this class was even with 6 years of experience of doing pilates and having the fundamentals of "core" down....or so I thought. Within weeks, I started seeing a transformation in my body, especially in my arms and other people started noticing as well and all were inquiring as to what I had started doing. Having done the weight lifting routine for so long, this challenged me in a way I have never known before. I could not remember the last time something kicked my butt so hard that I was dragging it out of the classroom. But it was so rewarding at the same time. I even went back to the weight room when I couldn't make it to a class one day (gasp, I know) and weights weren't even challenging to me anymore! It was a breeze. There is just something to be said about a workout that uses nothing but your body weight and getting a total body workout in an hour. Even through your nutrition classes, I discovered I wasn't getting enough fat in my diet and that has aided in helping me feel more satisfied and able to fuel through these grueling classes. I don't know if I will ever get to the point of where I am ever NOT sore from a class or be able to complete an ENTIRE class, but I completely addicted to Horizontal.
Brigette, 24 year old, Graphic Designer
Horizontal Conditioning is an amazing, heart-pounding, muscle working, agility training workout and experience!!
As a person that became devoted to fitness and exercise 15 years ago, I found myself wanting more than a run, or lifting a few weights. I needed a change that was challenging! My solution was Sandra's classes and nutrition advice. Sandra combines elements of cardio,strength and core in a fun motivating atmosphere ! Her workouts are a perfect fit for my fitness goals to increase strength, lose body weight and feel better about me! I never leave a class that I don't feel motivated, energized and totally satisfied! She pushes you to the limit every class! You are sore every class from the inside out!
I appreciate her leadership and look forward to my workouts! The best part that she also teaches you about nutrition... you don't have to be on a diet!! You just have to fuel your body correctly. I look forward to Horizontal Conditioning every week! Thank you Sandra for being such a wonderful role model and friend! You are amazing!
Kelly, mother of 2
I moved to Birmingham a little over a year ago and began taking Horizontal Conditioning classes as soon as we joined the Y. I have enjoyed the challenge that comes with each and every class, but I especially am proud of the fact that even though it never gets easier, I am able to leave each class feeling stronger. Whenever I can not make it to class, I do one of the Horizontal Conditioning DVD's at home. My arms, legs, and abs have never been as toned as they are now. You are such a wonderful motivator and a real example of the total health package. I am really loving your boot camps! Thank you for the physical and emotional changes you have helped bring about for a Mom in her mid-thirties looking for a way to ramp up her routine!
Carrie, 34 year old, mother, teacher
I love the Horizontal Conditioning DVD's. It is the hardest workout I've ever done, but I keep doing it because the results are the most effective compared to anything else. Look up "no pain, no gain" in the dictionary and there's a pic of Sandra doing suicide pushups off the ball! ♥ it!
Amy, 27 year old, Sales/Marketing Manager
I didn't need a plastic surgeon, just Sandra. I have 5 kids, am in the car at least 3 hours a day, and am going to school at night. Needless to say, time is in demand. With Horizontal Conditioning, I am getting the absolute best results I have ever had (& I used to teach Body Pump) in the most efficient way possible. I have never felt or looked so good! I love to hate Sandra 2 to 3 times a week because my body & attitude about my body has never been better. Thank You Sandra!!
Rachael, 34 year old, mother of 5, law student
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
