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David Heitman For those ready for the ultimate change!!!!

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This is not new. This is not rocket science.

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Ignore the fad diets Ignore the miracle pills Diet and Exercise have been proven to work Requires commitment Requires discipline

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It is more than just counting calories It does not mean that you will be hungry all the time You dont have to eat boring food all the time either More than you think Eww!

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More foods from nature Fruits Vegetables Real food More meat and fish Less spam Keep in nutrient dense Watch the serving size

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Dont beat yourself on slip ups Allow the occasional treat or reward Understand the importance of cheat days Satisfies the craving Everything in moderation, including moderation I love cheat days!

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Keeping calories down Looking on the nutrition label and know what your looking at Watch the amount of fat Fat has 2xs the amount of calories than proteins and carbs Therefore your body should have less daily Watch the fat!!

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Drink plenty of water Your body needs about 8-8oz glasses daily Go for small meals through out the day Aim for about 5-6 small meals to keep metabolism active Incorporate plenty of fruits and vegetables in with snacking Maybe just enough to get rid of the hunger edge

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Bring in the essential nutrients These are the ones that your body does not make own its own Take your vitamins Daily vitamins are a good start Talk to your doctor about others you should take More you know, the better!!

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badgood Chips Packaged pastries Fast food its a long list Fruit Veggies Yogurt Peanuts What about popcorn?

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Make your meals in advance Healthier Less expensive Taste better

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Dont have to spend all day at the gym Dont have to bench press a Volkswagen It is not needed to run 10 miles a day Just important to get out there and do it!

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Simple 20 to 30 minutes of vigorous activity Enough to get the heart rate up Need to keep the blood moving Does not have to be at the gym Walking Playing ball with the kids or dog

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Very few people know 100% Some many different varieties of exercise Do research on your own Shop around for fitness facilities They all have something that makes them unique All should have some sort of knowledgeable staff member on hand to assist

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Proscons Makes you feel better Live a healthier life Can reduce chronic illness Can manage weight better Improve energy levels Can cause soreness Can be time consuming

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Start slow Simple 20-30 minutes of cardio may be all you need at first Dont over do it! Muscle soreness hurtsa lot ! Set goals Make them realistic Above all listen to your body!! If something is not right, find out what it could be before moving on!

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There are so many different types of work outs Same to be said about different classes Group fitness is a good tool to help with motivation Dont be worried about looking stupid

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So many research out there Become aware of the type plan you are working Make sure it works for to achieve your goals Refer to the tips slides

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Most important rule DONT QUIT

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Be the better you!!!!