Fitness Guide

Setting goals is the first step in turning the invisible into the visible.
- Tony Robbins 

Steps to Success:

• Set a schedule and stick to it. Pick a time of the day and don't vary. Consistency builds habit which leads to great results.
• Set realistic goals. It is important to set a goal and achieve it, adding difficulty as you can handle it.
• Chart your progress. Place it on the fridge where you can see it often. Put a pic of your favorite "in-shape star" next to the chart to remind you where you're headed!
• If you fall off the horse, collect yourself and get back on! That's ok. Just re-evaluate your goals if required, by all means begin again!
• Begin each session by stretching and loosening the muscles through a warm up routine.
• Do the exercise slowly and in a controlled, smooth and fluid manner.
• Steady effort will build strong muscles.

Workout Plan:

• Weeks 1-3: 3-5 sessions per week (for ex. every other day).
• Weeks 4-8: 5-7 sessions per week.
• Weeks 9-12: 5-7 sessions per week.
• After that, maintenance: 3-5 sessions per week.

Nutrition Guide:

Proper diet combined with regular exercise will help you lose fat as
well as strengthen and tone the body.

Eating Recommendations:

• Get at least 6 meals daily.
• Make each meal count. If you eat anything, consider it a meal.
• Eliminate any and all refined sugar and sweets.
• Reduce caffeine intake and increase water intake (should be half your body weight in ounces). No alcohol!
• All heavy starches to be consumed by 1 pm or 3rd meal of the day. For example: bread, pasta & rice.
• 1 serving of protein should be consumed with every meal. For example: 4-6 ounce piece is considered 1 serving.
• Limit dairy intake to 1st or 2nd meal.
• All fruits should be consumed before 1 pm. No fruit juice!
• Multi-vitamin everyday.
• Maximum amount of time between meals should be 3 hours.
• Protein always first choice then carbohydrates to be added.
• Limit sugary condiments such as salad dressings
• Meal replacement bars and shakes to be used if sugar free.

Food choices:

Proteins: Fish, chicken, lean steaks, lean ham, tuna, salmon, egg whites.

Carbohydrates: Every Carb item should be 1 cup of less - steamed brown
rice, steamed wild rice, whole wheat pasta, oatmeal, beans, sweet
potato.

Vegetables: Broccoli, snow peas, peppers, lettuce, eggplant, string
beans, spinach, cucumbers.

Fruits: (No canned or dried fruits) - Green apple, grapefruit,
cantaloupe, honeydew melon, blueberries, raspberries.

Sample meal planning:

7 am - Protein, carb.
9:30 am - Protein, carb.
12:30 pm - Protein, carb.
2:30 pm - Protein, vegetable.
5:30 pm - Protein, vegetable.
7 pm - Protein, vegetable.