1. Know What and How to Eat.
Don’t just guess. Ask your physician what is the best for you.

Studies show that the best way to see results is to eat four to six small meals each day. This keeps the metabolism up and the fires burning that fuel in your body. If you don’t eat often enough, your body goes into starvation mode, then the food you eat gets stored in reserves as fat.

Also, if you eat before you’re starving you will make better choices. Treat your body as a temple or as a high performance machine. If you’re working out and working hard to lose weight or stay in shape then don’t waste all of your effort by fueling your body with the wrong foods.

Here at FitClub4 we like to tell our clients to eat lean and green. Eat plenty of dark green leafy veggies with a variety of colorful veggies and fruits mixed in there.

Choose lean protein like chicken, turkey and fish. You can also enjoy lean cuts of pork.

As for the pasta, rice and potatoes we all thought we had to have at every meal… we really need to limit those foods, especially the white starchy ones. Brown rice and whole grains are much better for you because they are rich in nutrients and take longer for the body to break down into fuel.

If you must eat cake, cookies or junk food, limit these to a minimum.

Eliminate this one food and watch the pounds melt away

I don’t believe that any food should be forbidden but if I had to choose one food or drink that was the worst then I would say it is soda. This is my opinion but soda overloads the body with unnecessary sugars. This can damage your pancreas and your digestive system and the sugars get stored as fat. Also, soda has no nutrients for the body to use. The chemicals in soda are tough on our bones, too. If you’re a soda drinker, cut back on your soda drinking including diet sodas and you will see a reduction in weight from that alone!

Begin to drink lots of water. Water will flush out all of the built-up toxins in your body as you sweat. Water will fill you up and it has no added calories or preservatives.

Choose your calories wisely. It can be a good idea to write down in a journal everything you eat. It will help you see what you put into your body every day. Be sure to include everything. You need to take in fewer calories than you burn each day to lose weight. Ask your physician what you should be eating if you are unsure.

Chemicals and fast fat reducing pills are not the answer. They can mess with your heart and your entire system. Plenty of rest, exercise and eating right is the real answer.
We’ve all known it. When we follow this simple recipe to health it really works!! Speaking of recipes, watch for the healthy recipes that we will be posting right here on the web site.

2. Be Prepared Before You Exercise
Plan ahead before you get to your workout location.

If you have your exercises written down then you won’t waste valuable time trying to decide what to do. Being prepared will eliminate frustration and discouragement.

3. Know Your Form
Good form is extremely important for good results.

Learn and practice the exercises properly. Without this, you could injure yourself and that can set you back. So learn those exercises and get good at them. Any experienced personal trainer will tell you that good form can mean the difference between success and failure in a client.

4. Get an Exercise Partner
If you have a partner or someone to be accountable to then they can help to motivate you to keep up with your workout. It’s always nice to know that you’re not alone during those hard times and you’ll have someone to share your successes with.

5. Challenge Yourself
Don’t underestimate what you are capable of doing. As a personal trainer, I often come across people who underestimate just how much they can do. They put mental limitations on themselves and this reduces their chances for success.

I will help you break out of that limiting mental box by challenging and encouraging you to really push yourself. And yes, you will sweat hard but you will be amazed by what you can accomplish.

If you’re serious about your goals then get serious about your workout. You will see real and lasting results. You will get out of it what you put into it.

You are worth it!!!

6. Enjoy Your Workout
Be sure to have fun while you’re exercising.

How? Switch it up every time. I will be posting new and different workouts on FitClub4.com. You can even sign up to receive a weekly workout video from me. It’s like having me as your very own personal trainer. You will receive exercises once a week with the whole week already set up for you. The exercises and their proper form will be easily seen on the videos.

Once you receive the weekly workout you can go FitClub4.com to see what the proper form should be for each exercise you have been given. My workouts are fun and different.

We use multi-joint exercises so that the heart rate stays up and you’re burning mega calories while you’re having fun. Each session normally last about thirty minutes so you can easily work them into your busy schedule. You don’t need much for equipment, just a few things will get you started.

Whatever you choose to do, the key is diversity. You are less likely to quit when the workouts are different and fun.

7. Consistency
This is the key to any success in life. You must be patient and consistent. It takes about six weeks to really see results.

Remember, you didn’t get the way you are overnight. It’s not going to come off, firm up or tone up overnight. This is a very difficult aspect to the weight loss endeavor. If you are patient, the rewards will be huge. Believe in yourself and push through this. Soon you will have the fitness bug and won’t feel right unless you workout. It does happen and it can happen for you.

Make this your year!
Pam