Steps to Fitness Success

Recruit your support partner and set your goals.  Exercise conservatively, work at your own level, and stick to our guidelines. Perform every exercise with perfect technique.
Eliminate all sources of liquid calories and replace these drinks with water and Green Tea.
As you workout, visualize yourself reaching your goals. Keep a positive attitude and you will remain motivated and you will continue to make progress.

Make sure that you are eating 6 small meals per day rather than 2-3 large meals. Spread your protein, fiber, fruits and vegetables throughout the day to help you reduce your appetite and keep your energy levels up.

Clean out cupboards and prepare a healthy shopping list.
Take some time and pick an activity you really like to do (yoga, sport, martial art, dance) and make it a regular habit on Saturdays. This can be done on your own or with your social support group.

Plan ahead for the next week and do all of your grocery shopping and meal preparation. Do some extra cooking, chop your vegetables and wash your fruit. By doing this, you will be prepared to avoid unhealthy eating situations that lead you to cheat on your plan.

Make sure you are doing things correctly. Hire a trainer for one or more session and make them a part of your support team. To help you stick to your workouts, book each exercise session like any other appointment in your daily schedule. Let nothing, except real emergencies, come between you and your workouts.

Make an effort to eat one new fruit and one new vegetable. If you aren’t already eating grapefruit, try one today and see how it helps fill you up because it contains a lot of soluble fiber called pectin. Add a new vegetable to your dinner.

Eliminate all sources of trans-fatty acids from your diet.

Review your water intake and confirm that you are consuming enough water each day to keep you hydrated and healthy, as well as using water to stay full.

Review your nutrition. Check the number of calories you are consuming. Are you still eating too much? Are you eating too little (less than 1500 calories)? Use ADAC’s “Vitabot” online nutrition system to for guidance.

Check your fiber intake and make sure you meet the recommended intake (up to 35 grams per day). Eat more almonds to get fiber and keep your appetite in check.

On Sunday: Plan, shop, & prepare for the week ahead. Make sure to include 1 new fruit and 1 new vegetable in your grocery list. Variety in your nutrition is very important, so try a new fruit today such as blackberries, blueberries, or raspberries.

Set new short-term goals for your workouts, such as using a higher level on your cardio machine or performing one extra pushup per set.  Continue to challenge yourself.

Purchase a new cooking appliance, such as a grill or steamer to help you eat healthy, nutritious, low-fat foods in a convenient manner.