BOOKLET UPDATED

Fitcorp
Guide Too Health and
Fitness

INDEX
- FOREWORD
- CALORIES
- MACRO NUTRIONTS EXPLAINED
- HOW TO REACH YOUR GOAL
- HOW TO START EXERCISING AND STICK TO IT
- HELPFUL HOME EXERCISE WEBSITES
- MEAL PREP IDEAS
- IMPROVING EATING HABITS
- BEST TIMES TO EAT FOR WEIGHT LOSS
- IMPORTANCE OF WATER CONSUMPTION
- FOODS AND THEIR MACRO CONTENTS
- CLOSING WORD

FOREWORD
A year ago I started my fitness journey Obese weighing a 118kg and a
body fat percentage of 29% , drinking allot and eating everything in
sight not caring what I look like or about my health, then I just decided
it’s time to make a change, it was time to get myself to the best I can
possibly be.
So I started studying nutrition and training intensely, I started eating
right and training hard 5 days a week, the beginning was hell and were
never easy, but nothing in life that’s worth achieving ever is.
Once you get into it, it becomes a lifestyle and really enjoyable, the
most difficult is to get started and to stay motivated but in this
document there are loads of tips to help guide you through this stage.
Today I can proudly say that I’ve lost 17kg and am on 10% body fat
not by using magic pills or drops and injections but through hard work
and discipline, but was and is worth it and that’s why I want to help
you to achieve your goal whether its weight loss or weight gain etc.
In this document you will find everything you need to help guide you
through your fitness journey, in each segment there are loads of

helpful links to click on where a wealth of fitness and nutritional advice
is at your disposal.
I have put this document together using the articles, websites and
guidelines I used when I began and still use today, these articles were
written by some of the world’s best nutritionists and trainers, so the
quality of information here are really of the best you will find out there.
I wish you all the best with your journey and truly hope that the below
information will help you reach your goal and change your lifestyle for
the better, stick to it and your body will thank you.
1. Calories

Here’s how it works.
(To work out how much calories you need daily to reach your goal visit
http://www.calculator.net)
Like carbohydrates and insulin, calorie counting is under heavy attack
these days.
According to some “experts,” losing weight and staying lean isn’t about
controlling caloric intake, but controlling the types of foods you eat.
Certain foods, they say, “clog” your system and create hormone
imbalances that lead to weight gain. Others “clear” the system and
result in weight loss.
This is like music to millions of people’s ears who have tried and failed
at some weight loss regimen that involved counting calories, or who
just don’t want to have to worry about planning or tracking anything
they eat.
Well, vilifying calorie counting and telling people they can eat even
more than ever and still lose weight sells books and pills, but is it
scientifically honest and accurate? Absolutely not.
As you’ll soon see, while you don’t have to count calories to lose
weight, correctly tracking and counting calories (and macronutrients, as
we’ll discuss) is the most sure-fire, effortless way to go about it.

First Thing’s First: What is a Calorie?
Ironically, most people that have told me “calorie counting doesn’t”
work couldn’t actually define the word. All they knew is counting them
didn’t help them lose weight.
Well, to really understand why calorie counting is still the simplest way
to lose weight, and how to do it correctly, you need to know
a lot more than that. But let’s start with the simple:
A calorie (also known as a kilocalorie or large calorie) is the amount of
energy required to heat up one kilogram of water one degree Celsius.
Calories are nothing more than measurements of stored (potential)
energy.
The “calorie counts” of various foods is simply letting you know how
much potential energy the foods contain, and some foods are more
energy dense than others. For instance, a tablespoon of olive oil has
about 100 calories’ worth of energy, whereas a tablespoon of protein
powder has about 30 calories’ worth of energy.
In case you’re wondering, the calories contained in food are measured
with devices known as calorimeters. There are quite a few varieties of
calorimeters, but they all operate on the laws of thermodynamics
and involve measuring various heat-related properties of food.

The important thing for you to know is that the calorie isn’t some
abstract symbol that may or may not have something to do with
weight loss–it’s the objective measurement of a very real, scientifically
verifiable reality (food contains energy).
What Your Body Does with Calories
After asking people that swear calorie counting doesn’t work what a
calorie actually is (and hear their…interesting…definitions), I usually
follow that up with another question: What do you think your body
does with calories?
Most people just say they don’t know or think it “stores them as
fat.” Well, ironically, “it stores them as fat” is actually kind of correct.
But there’s a lot more to it than that.
You see, your body requires a certain amount of energy to stay alive.
Every cell in your body needs a steady supply of fuel to do its job, and
it must ultimately obtain this fuel from the food we eat.
The 24-hour measurement of how much energy your body uses to
perform all basic functions related to staying alive (excluding any and
all physical activity) is known as your “basal metabolic rate,” or “BMR.”
(Basal means “forming a base; fundamental,” metabolic means related
to the metabolism, which is “the physical and chemical processes in an

organism by which it produces, maintains, and destroys material
substances, and by which it makes energy available.”)
For instance, I’m 30 years old, 6’2, 225 pounds, and about 13% body
fat. Per the Katch McArdle formula, my BMR should be about 2063
calories per day. That’s how much energy my body should burn every
day, excluding any physical activity.
I say “should be” because even if your body composition remains the
same, BMR isn’t an absolute–the amount of energy your body uses
while at rest can increase or decrease based on long-term dietary and
exercise patterns (this is known as “metabolic adaptation,” and is a
fascinating subject unto itself).
Earlier I said that the energy must ultimately come from food we eat.
This is because the body’s energy stores (fat and muscle) are
themselves created from food we eat–our bodies can’t “fill up” (and
thus expand) its fat cells or create muscle proteins without being
supplied the “raw materials” found in food, like carbohydrates, dietary
fats, and amino acids.
Now, if your body has energy available from food you just ate, it
doesn’t need to tap into its own energy (fat) stores. This “fed” state
wherein the body runs fully on energy from food can last anywhere
from 3 – 6+ hours after you eat, depending on the size and
composition of the meal.

Something else happens when you eat food as well: fat storage. Why?
Because when you eat a meal, you’re giving your body a large amount
of energy (calories) in a short period of time–quite a bit more than it
will burn during the time you’re eating. (You could eat several hundred
calories in a few minutes while your body has only burned no more
than 20 or 30.)
What do you think happens with all those extra calories that aren’t
burned off? You got it: a large portion is stored as body fat for later
use.
And then what happens once the abundance of food energy have been
fully absorbed and burned up? What happens when the energy runs
out?
Well, the body must then turn to its energy stores to continue running.
That is, it must start breaking down body fat and muscle into molecules
the cells can use for energy.
In this way, the body is constantly storing and burning fat every
day. Every time you eat a meal, your body burns a bit of energy and
stores some fat. And every time it finishes burning and storing the
energy from the food you ate, it then switches to using fat as cellular
fuel.

Back and forth the body goes, 24 hours per day.
Even if you grossly overeat for a day, your body still has periods
throughout those 24 hours where it runs out of food energy and thus
must burn fat.
The amount of fat stored that day will be greater than what it burned,
though, and voila, net weight gain for the day.
This hints at what we have to do to reduce the amount of body fat we
carry: we have to get our body to burn more fat than it stores every
day, week, month, year, etc.
How do we do this? Let’s find out.
What Calories Have to Do with Weight Loss and Gain
As you’ve probably guessed by now, by regulating the amount of
energy we give our bodies with food, we can induce weight loss and
gain.
If we regularly feed our body more energy than it burns, we will gain
weight in the form of body fat (the larger the surplus, the more
fat we’ll gain and the quicker we’ll gain it). This is known as creating a
“calorie surplus.”

On the flip side, if we regularly feed the body less energy than it burns,
we will lose fat (the larger the deficit, the more weight we’ll lose
and the faster we’ll lose it, but don’t think that severe calorie restriction
is a good idea). This is known is creating a “calorie deficit,” and it’s the
key to weight loss.
It doesn’t matter if you count your calories or even where those
calories come from (professor Mark Haub lost 27 pounds on a diet of
protein shakes, Twinkies, Doritos, Oreos, and Little Debbie snacks. If
you keep your body in a negative balance over time, your total fat
mass will go down. Period.
What is actually happening is the amount of fat your body stores from
your daily meals is less than the amount of fat it burns when it doesn’t
have food energy to live on. This is all weight loss is: fat stored < fat
burned, over time.
When it comes to weight loss, it’s only a numbers game. WHAT you eat
doesn’t determine whether you lose weight or not…HOW MUCH does.
Weight loss does NOT require you to only eat certain types of food,
avoid other types, combine types in various ways, or any other
quackery. It only requires that you regularly feed your body less energy
than it burns.

Carbs don’t make you fat (eating excess calories does) and yes, some
people’s metabolisms are faster than others, and some do better with
calorie deficits than others, but all of our bodies come with the same
types of physiological machinery.
So, if that’s the truth and it really is that simple, why do many people
have trouble losing weight when they count calories or simply think it
doesn’t work?
Why Counting Calories Doesn’t (Seem to) Work for Everyone
I’ve helped thousands of people build muscle and lose fat, and here are
the simple reasons why some people struggle with counting calories or
think it doesn’t work:
1. They hate the idea of having to plan and track what they eat.
These people usually see meal planning or tracking intake with
something likeMy Fitness Pal a psychological burden or have a lifestyle
that involves a lot of unplanned meals prepared by others, which are
basically impossible to measure in terms of calories.
On the other hand, these people quickly change their minds when they
see how effortless weight loss is when you use calorie counting

properly (which we’ll get to in a moment)–no hunger, no cravings, and
no crossing your fingers, hoping that this is the diet that finally works.
2. They hate the idea of having to restrict their eating in any
way.
Some people just have a strange relationship with food and want to
eat what they want when they want and don’t want to feel like a
“slave” to the oppressive calorie count.
In my experience, these people are harder to change. They will
try anything before finally submitting to the master of energy balance–
fad diets, cleanses, weight loss pills, etc.–and often choose the stay fat
and wait for the next “metabolic miracle” than count a calorie.
3. They don’t stick to the plan and regularly overeat.
This is, of course, all too common. They have a few extra bites at
breakfast. A double portion of dressing at lunch. A little unplanned
dessert at dinner.
All these “little” portions of extra calories add up and can easily negate
the moderate calorie deficit you’re trying to maintain on a daily basis.

The solution is simple: every single thing that goes into your mouth
every day is planned or tracked.
4. They cheat like a competitive eater.
I recommend having a moderate cheat meal every week when you’re
dieting. It’s a nice psychological boost and, depending on where you’re
at in terms of body fat percentage, it can help keep the weight loss
going.
Notice I said cheat MEAL, though. And moderate. Not a cheat DAY or
an all-out binge meal, because either can undo some or all of a week’s
worth of fat loss (super high-fat meals with alcohol are the absolute
worst).
So, when you’re cheating, you can end the day a few hundred calories
above your normal daily intake, but don’t go crazy. If you need to, you
can even reduce your carbohydrate and fat intake throughout the day
to “save up” calories for the larger meal and thus keep your overall
intake for the day in a reasonable range.
5. Their metabolisms need to be “fixed.”
When many people want to lose weight, they dramatically reduce
calorie intake and dramatically increase energy output (through many
hours of exercise each week). And while this approach will induce
weight loss for a bit, it will ultimately fail. Why?

Because your metabolism adapts to the amount of energy you feed
your body. Its goal is to balance energy intake with output–
to maintain homeostasis.
When you restrict your calories and feed your body less energy than it
burns, your metabolism naturally begins slowing down (burning less
energy). The more you restrict your calories, the faster and greater the
down-regulation.
Eventually the metabolism slows down enough to match intake with
output, and weight loss stalls despite the very low-calorie diet and
large amount of exercise. This is usually met with further calorie
reduction or more exercise, which only results in more metabolic
slowdown, and thus a vicious cycle begins.
This process of dramatically and chronically slowing the metabolic rate
down is often referred to as metabolic “adaptation” or even
“damage,” and fortunately, as I explain in this article, it can be resolved.
6. They are impatient.
Whenever someone writes me complaining about not losing weight, I
always ask for the specifics. Are they not losing any weight? For how
long? Are you looking leaner? And the answers are almost always long
these lines:

“Well I’ve lost about 1 pound per week but shouldn’t I be losing
more?” “I haven’t lost weight in the last 4 days,” “I can’t see my abs
yet,” etc.
The point is they’re usually making good progress but have unrealistic
standards as to what they want to achieve (often fuelled by ridiculous,
misleading 2- and 3-month transformations featured on big fitness
websites).
The bottom line is if you’re losing about 1 pound per 7 to 10 days,
you’re doing great. Keep it up. If your weight is more or less the same
after 7 to 10 days, however, you simply need to move more or eat less.
7. They focus too much on the scale.
While the scale moving down is clearly a good indicator, it’s not the
final word. Especially not if you’re weightlifting for the first time,
because this alone will increase your body weight through muscle
growth (yes, it’s possible to build muscle and lose fat simultaneously)
and additional glycogen and water storage in the muscles.
If people don’t know this, however, they can be baffled as to why their
pants are fitting looser and they’re looking leaner yet their weight has
remained exactly the same. All that’s happening is the additional
muscle-related weight is “replacing” the weight of the fat lost.

Remember that body composition is the real key here–not just weight.
We want to see your muscle mass going up and body fat
percentage going down, which is more accurately assessed by the
mirror and a waist measurement than a scale.
If, however, the scale, mirror, and waist measurements are all staying
the same for 7 to 10 days, then it’s time to change something.
These are the most common reasons people fail or feel like they’re
failing with counting calories. Avoid these pitfalls and follow the tips
below, and you’ll have tremendous success with it and even find
it enjoyable.
How to Count Calories Correctly for Effortless Weight Loss
We’ve covered a lot in this article, so I’m going to keep this section
short and to the point. Here’s how you count calories correctly for easy
and enjoyable weight loss:
1. Commit to exercising at least 3 times per week.
Ideally you would do both resistance training and cardio (high-intensity
interval cardio is my favourite for weight loss purposes) as a part of
your program.

2. Create a meal plan that you actually enjoy.
One of the worst things about most mainstream diet methodologies is
the amount of restrictions placed on what you can eat and when. And
the irony is all those rules are bogus and unnecessary.
So long as your daily caloric intake is set correctly, and your
macronutrient ratios are right, WHAT you eat isn’t all that important.
Dieting is much more a quantitative game (numbers) than a qualitative
one (what you eat).
Yes, I do recommend sticking to healthy, nutritious foods, but you can
eat plenty of carbs every day, including some sugar (gasp!) if you want,
and do just fine.
3. Stick to the plan and adjust as needed.
This is where the rubber meets the road. All the previous steps don’t
matter unless you actually stick to your meal plan exactly.

You probably will have to resist some temptations.
You should never feel starved, but you might be hungry here and
there
You might have to turn down the dessert because you don’t have
the calories for it
You might have to eat a bit less of a certain type of food than
you’re used to
You might have to push yourself to do your workout even though
you’re tired
You get the idea. Weight loss shouldn’t be gruelling, but it does take
discipline and persistence. But it’s very straightforward. Take the right
actions every day, and you will reach your goal.
And in terms of adjusting either activity or food up or down,
you play it by ear.
If you’re not any leaner after 7 to 10 days, something is wrong.
Intake is too high or activity is too low.
If you’re getting leaner but you’re feeling lethargic and weak in the
gym, you’re probably eating too little or moving too much (this
can happen easily if you do too much cardio while dieting).The
important thing to know is there’s no reason to panic. It’s
not that calorie counting “isn’t working,” it’s just that

something is off in terms of energy intake vs. Output, and it
can be easily fixed.
2. MACRONUTRIONTS EXPLAINED
Building? Maintaining? Looking to lose some fat? What you eat
is as important as how you work out. Craft your macronutrient
ratio with these tips!
I often get asked questions like, "What amounts of carbohydrates do
you recommend for bulking?" "How much protein do I need during

weight loss?" and "Is there an ideal macro ratio for getting rid of
unwanted fat?"
If you've ever asked someone these questions, you may have also tried
a ratio you saw someone touting and found that it
definitely didn't work for you. Maybe you felt groggy or exhausted all
the time, or you expected gains that never showed up. This is all too
common.
The truth is that just like everyone has different goals, everyone has to
take a different road to get to their ideal body. Otherwise, building lean
mass, shedding unwanted fat, and maintaining your goal weight would
be easy—just adjust your calories and you'd be set! Sadly, it's not that
simple.
Does this mean we're all doomed to start from scratch and tinker until
we find our way? Definitely not. Here are three factors that can help
you establish an effective starting point for your journey from "before"
to "after."
Factor 1: Fitness Goals
Your first step is to choose what's more important to you: fat loss or
lean mass gains. You may ask, "What if I want both?" However, this is
one of those situations where you're better off tackling one goal at a
time.

While lean mass gains can occur alongside fat loss, neither process will
occur at its full potential. Why? Higher carbohydrate ratios augment
lean mass gains, while lower carbohydrate ratios tend to accelerate fat
loss.
There are ways you can move incrementally toward fat and build
muscle simultaneously, such as carb-cycling, where you alternate
muscle-building phases of higher carbs with periods of lower carbs to
encourage fat burning.
Some recent research also supports intermittent fasting as a means of
achieving both fat loss and mass gains. However, individual results vary
in both cases, and neither is an excuse to disregard your macros
altogether.
Regardless of what method you choose, you'll see more pronounced
mass gains, or more rapid fat loss, if you focus primarily on one main
goal at a time.
Many pro fitness athletes utilize a "building" phase lasting several
weeks or months, followed by a "cutting" phase to achieve a welldeveloped,
yet lean physique. This doesn't have to be extreme or
unpleasant in order to work, as long as you stick to these typical
macronutrient ranges.

Macronutrient Ratios
Notice that fat never goes below 15 percent of total calories. Since
hormones are constructed from cholesterol and other fat molecules,
getting any less than that can actually suppress normal hormone levels.
This also has a negative effect on the bodily functions driven by those
hormones, including growth and development, metabolism,
reproduction, and mood.

Low fat intake can also impair absorption of the fat-soluble vitamins
A, D, E, and K. Even worse, not getting enough essential fatty acids can
increase your risk of colon cancer, breast cancer, and prostate cancer.
But as you might imagine, not just any fat source will do. Prioritize
healthy fat sources like monounsaturated fats like monounsaturated
fats (avocados, egg yolks, olives, nuts, peanut butter, canola oil, olive oil,
high-oleic sunflower oil), medium-chain triglycerides (coconut oil),
and omega-3 fatty acids (salmon, and other fish, grass-fed beef, chia
seeds, ground flax seeds, soybeans, tofu, edamame, beans, wild rice,
and walnuts).
Factor 2: Body Type
Once you determined your primary fitness objective, it's important to
factor in your body type. This will help determine how well you tolerate
carbs and establish where in the above ranges you should start.
There are three general body types, with many people falling
somewhere in between. While the endomorph could be considered the
polar opposite of the ectomorph, many people are a combination of
"endo/meso" or "ecto/meso." Even if you end up determining you're
somewhere in the middle, these categories are helpful for establishing

a nutritional benchmark. Start with the body type you most resemble,
and tweak as necessary.
Ectomorph
An ectomorph is best described as slender. Characteristically, they have
delicate bone structure, small shoulders and chest, and a fast
metabolism. Ectomorphs are the classic "hardgainers." They find it hard
to gain weight and put on mass.

On the plus side, it's easy for them to get lean. They tend to require a
greater percentage of carbohydrates to prevent muscle catabolism, as
well as a higher calorie intake overall.
Diet Recommendations: Ectomorphs should stick to the high end of
the range for carbohydrates, between 30-60 percent of total calories,
depending on whether the goal is mass gains, maintenance, or fat loss.
Higher carbohydrate ratios augment lean mass gains, while lower
carbohydrate ratios tend to accelerate fat loss.
I recommend the high end for mass gains, the mid-upper end for
maintenance (45-55 percent), and the low-end for fat loss. At least 25
percent of total calories should come from protein, with the remainder
from fat.
Mesomorph
A mesomorph is someone who trends toward being muscular. They're
often strong, athletic hard-body types with well-defined muscles, broad
shoulders, and dense bone structure.
Mesomorphs generally have little trouble gaining muscle or losing fat,
though they will put on fat more readily than ectomorphs.

They can handle a moderate level of carbs due to their ample capacity
to store muscle glycogen. Weight gain will happen, however, if carbs
and calories are overly high. No body type is immune to a bad diet!
Diet Recommendations: Mesomorphs do well in the middle range
for carbohydrates, between 20-50 percent of total calories. Again, I
recommend the high-end for mass gains (40-50 percent), the middle
for maintenance (30-40), and low-end for fat loss (20-30).
To prioritize fat loss, increase both protein and fat while lowering
carbohydrate intakes, with no more than 40 of calories coming from fat.
Endomorph
The endomorph is best described as soft. They typically have a round
or pear-shaped body, shorter limbs, a stocky build, and a slower
metabolism.
Endomorphs can put on a lot of muscle, but they also tend to carry
more adipose tissue and thus have a greater propensity to store fat.
Because excess carbohydrates in the endomorph's diet end up as fat, a
high carbohydrate intake will make it difficult for them to get lean or
lose weight.

Diet Recommendations: Endomorphs should stick to the low end of
the carbohydrate range, between 10-40 percent of total calories,
depending on their goals.
Here, I recommend no more than 30-40 percent carbohydrates for
mass gains, the middle range for maintenance (20-30), and low-end for
fat loss (10-20).
As with the other body types, protein and fat provide the remainder of
your calories, with 25-50 percent of total calories from protein and 15-
40 percent from fat.

Factor 3: Gender
Gender is usually less pronounced of a factor than goals or overall
body type, and it's far more prone to individual variation. However, it's
nevertheless important for you to keep somewhat in mind as you work
to find your ideal number.
In general, women are more efficient at burning fat and less efficient at
burning the glycogen stored in muscle. As such, they may be able to
operate on lower carbohydrate intake than men.

Research suggests a variety of reasons that women have a greater
reliance on fats for fuel during exercise, including:
1. Estrogen enhances epinephrine production, the primary hormone
that stimulates lipolysis (fatty acid breakdown).
2. Estrogen promotes the release of human growth hormone (HGH),
which inhibits the uptake of carbohydrates and increases the
mobilization of fatty acids from adipose tissue.
3. Women have increased blood flow to adipose tissue, which could
assist in fatty acid mobilization.
4. Women have higher levels of intramuscular triglycerides (IMTG), a
fat-based source of fuel that spares muscle glycogen during
moderate to high intensity exercise. This sparing of muscle
glycogen may actually give women an endurance edge when
performing at high intensities against men!
5. According to one study, men appear to rely more on stored
carbohydrate for fuel than women when doing the same exercise.
Diet recommendation: Does this mean that women should always
have a lower carb intake than men? Not necessarily. An ectomorphic
woman training at high intensity would likely need a higher
carbohydrate percentage than a sedentary endomorphic man.

On the other hand, a mesomorphic male trying to maintain weight
would likely require a higher percentage of carbohydrate, perhaps in
the range of 40 percent, while a woman of the same body type with
the same goal may wish to start at around 30 percent.
Nevertheless, if you're a woman training at low to moderate intensity, I
would suggest first referencing the above macro ranges to select a
ratio that corresponds to your fitness goals and body type. Then, start
on the low end for carbohydrates and see how you do.
Male or female, if you feel fatigued and weak from your workouts, yet
you fail to build muscle mass, you should consider increasing your
carbs.
Macros Are Just One Part of the Puzzle
After the hundredth or so time that you hear "abs are made in the
kitchen," it can be tempting to spend all your time worrying about
macronutrient ratios and pay less mind to other factors that are just as
important to your overall results. Don't lose the forest for the trees!
If your health was a math equation it would look like this:
(x+y+z)(a+b+c)= u. There are hundreds of factors, and you must
address them all to get the right answer.

One crucial additional factor is the total calories you take in. Even the
perfect macronutrient ratio is ineffective if your calorie intake is too
high or low. And along the same line, you can't expect to achieve a
toned, muscular physique if you are unwilling to take training seriously!
This may sound like a lot to keep in mind, but don't get frustrated.
You're building a healthier lifestyle here, not just doing math.
Determining your ideal nutritional strategy will take time, and as your
fitness goals evolve, your ideal macro ratio will too.
With determination, resolve, and a willingness to change, you'll
keep progressing toward great things.

3. How to reach your goals
To be successful, you need a plan.
The same holds true in the fitness realm you'll be more successful if
you know what your goals are and how you're going to achieve them.

Perhaps your goals are outlined in detail—perhaps not
But without goals, you're basically wandering through life like a person
walking through the desert at midnight without a guiding light or a
map.
You're lost, and it doesn't really matter if you just stand there or move.
You don't know where you're going, anyway.
Success in the gym, like your career path, doesn't happen by accident
or a lucky break.
Start taking charge of your journey through life, set goals for yourself
and stay on track to reach them.
Here are eight ways to ensure you find the path that will substantially
increase your odds of reaching your fitness goals…

1. KNOW YOUR LONG-TERM GOALS
Think about the future and what you want to accomplish.
Perhaps you want to lose 50 pounds over the next 12 months, write it
down, hold yourself responsible and accountable for reaching that goal.
Putting it down on paper is like creating a covenant you have to stick
to. Put that paper on a refrigerator or mirror—anywhere you look on a
daily basis.

This is a constant reminder of the pact you made with yourself to reach
your goal.
2. SET SHORT-TERM GOALS
While writing long-term goals is a great start, achieving them requires
detailing a number of steps to help get you there.
After all, losing 50 pounds doesn't just happen because you write it
down. Using that example, create monthly goals, or even weekly goals.
For instance, you can reasonably lose 1-2 pounds per week in a healthy
way. (Yes, you can lose weight faster, but 1-2 pounds per week is
considered healthy for most people.)
Then, write it down, you can then create a monthly weight-loss goal of
4-8 pounds.
3. MAKE YOUR GOALS MEASUREABLE
How do you think you can ensure you're on the right path if you have
no way of measuring the results? It's easy with weight because you can
simply jump on the scale.
But the point here is that your goals must be measureable. Doing
weekly or monthly weigh-ins ensures you stay on track with your shortterm—and
ultimately your long-term—goals.

Keep yourself accountable by utilizing these measureable goals to see
how you are progressing.
If you see you aren't on track to meet a short-term goal, then you
know you'll need to make some adjustments to get back on track.
It can be something as simple as taking a peek at your diet and
making some minor changes, or maybe adding a little bit more cardio
to your regimen to burn more calories.
4. MAKE YOUR GOALS ATTAINABLE
Unrealistic goals set the stage for failure.
You'll quickly get frustrated, and ultimately you'll derail from your longterm
goal.
Setting an aggressive long-term goal can be counterproductive; you'll
have a better chance of success of actually reaching your target goal if
you give yourself the time you need.
You're not going to get there overnight, no matter how badly you want
something. It takes patience and persistence, and that has to be your
approach.

5. FOLLOW THROUGH WITH SPECIFIC PLANS
Next you'll need to create an action plan for your short-term goals.
Following with our example, put in place a workout and nutrition plan
that allows you to lose 1-2 pounds per week.
The plan should fit your schedule and allow you to work out a certain
amount of days a week for a given period of time.
Be specific about your training plans, detailing how many days and
how much time you can commit to. In terms of your nutrition, start by
referencing a few bodybuilding.com articles on tips and meal plans for
fat loss, or consult a nutritionist to help. By recording your calories and
macros each day, you'll know if you're on track or not.

6. FIND INTRINSIC MOTIVATION
Based on the criteria listed so far, some goals are more likely to be
achieved than others. A big player in this is called intrinsic motivation.
That is, is your long-term goal something you really want, or is it for
someone else?
It turns out that if you're working toward a goal for any other reason
than yourself; you're far less likely to succeed.
It's that simple. Oftentimes you'll fall short because you don't have that
fire in the belly. Don't set goals if your personal interests and heart
aren't into it.

7. REWARD YOURSELF AND HAVE FUN
The process is a journey, and quite possibly a long one, if you drudge
through every day miserable because you hate what you have to do
and you see no light at the end of the tunnel; you're far less likely to
ultimately succeed, find activities you enjoy, and that will help you
reach your short- and long-term goals.
If you despise running but enjoy playing basketball, then by all means
use basketball as a source of cardio. If you can't stand the thought of
broccoli in your diet but want to eat it because you know it's healthy,
substitute it with a healthy option you do enjoy, such as green beans
(or whatever healthy food you prefer). The point here is to have fun
during this process.
Everyone hits those same plateaus and forks in the road where they
have to overcome obstacles. You might feel as if you'll never surpass
some of those challenges—but you can. Stick with it, stay consistent,
and keep pushing onward.
It's also a great idea to reward yourself for achieving goals. This can be
as simple as buying a new workout shirt or a pair of shoes. Enjoying

the process of reaching your goals and looking back on what you have
accomplished is one of the best feelings you can ever experience.
The time and effort you put into something you personally wanted to
accomplish and the feeling you get when you achieve it is something
no one can ever take away from you. So stand proud and know you
did something for yourself to better your life. Make it happen and
never lose sight of your goals.

5. HOW TO START EXECISING AND STICK TO
IT
You already know there are many great reasons to exercise, from
improving energy, mood, sleep, and health to reducing anxiety, stress,
and depression.
And detailed exercise instructions and workout plans are just a click
away. But if knowing how and why to exercise was enough, we’d all be
in shape.
Making exercise a habit takes more: namely, the right mind-set and a
smart approach. Whatever your age or fitness level, even if you’ve
never exercised a day in your life before, there are steps you can take
to make exercise less intimidating and painful and more fun and
instinctive.
What's keeping you from exercising?
If you’re having trouble beginning an exercise plan or following
through, you’re not alone. Many of us struggle getting out of the
sedentary rut, despite our best intentions.
While practical concerns like a busy schedule or poor health can make
exercise more challenging, for most people, the biggest barriers are
mental.

- Lack of self-confidence that keeps you from taking
positive steps.
- Motivation that quickly flames out.
- Getting easily discouraged and giving up.
HERE’S WHAT YOU CAN DO TO BREAK THROUGH MENTAL
BARRIERS.
Ditch the all-or-nothing attitude. You don’t have to spend
hours in a gym or force yourself into monotonous or painful
activities you hate to experience the physical and emotional
benefits of exercise. A little exercise is better than nothing. In fact,
adding just modest amounts of physical activity to your weekly
routine can have a profound effect on your mental and emotional
health.
Be kind to yourself. Research shows that self-compassion
increases the likelihood that you’ll succeed in any given endeavour.
So don’t beat yourself up about your body, your current fitness
level, or your supposed lack of willpower. All that will do is
demotivate you. Instead, look at your past mistakes and unhealthy
choices as opportunities to learn and grow.

Check your expectations. You didn’t get out of shape overnight,
and you’re not going to instantly transform your body either.
Expecting too much, too soon only leads to frustration. Try not to
be discouraged by what you can’t do or how far you have to go to
reach your fitness goals. Instead of obsessing over results, focus on
consistency. While the improvements in mood and energy levels
may happen quickly, the physical payoff will come in time.
BUSTING THE BIGGEST EXERCISE EXCUSES
Making excuses for not exercising? Whether it’s lack of time, energy, or
fear of the gym, there are solutions.
“I’m too busy.”
Even the busiest of us can find free time in our day for things that are
important. It’s your decision to make exercise a priority. And don’t think
you need a full hour or two for a good workout. Short 5-, 10-, or 15-
minute bursts of activity can be very effective.
“I’m too tired.”
It may sound counterintuitive, but physical activity is a powerful pickme-up
that actually reduces fatigue and boosts energy levels in the
long run. With regular exercise, you’ll feel much more energized,
refreshed, and alert at all times.

“I'm too fat,” “I’m too old,” or “My health isn’t good enough.”
It’s never too late to start building your strength and physical fitness,
even if you’re a senior or a self-confessed couch potato who has never
exercised before. Very few health or weight problems make exercise
out of the question, so talk to your doctor about a safe routine for you.
“Exercise is too difficult and painful.”
“No pain, no gain” is an outdated way of thinking about exercise.
Exercise shouldn’t hurt. And you don’t have to push yourself to the
limit to get results. You can build your strength and fitness by walking,
swimming, even playing golf, gardening, or cleaning the house.
“I’m not athletic.”
Still have nightmares from PE? You don’t have to be sporty or ultracoordinated
to get fit. Focus on easy ways to be more active, like
walking, swimming, or even working more around the house. Anything
that gets you moving will work.
HOW MUCH EXERCISE DO YOU NEED?
Current recommendations for most adults are at least 150 minutes of
moderate activity per week. You’ll get there by exercising for 30
minutes, 5 times a week.

Can’t find 30 minutes in your busy schedule? It’s okay to break things
up. Two 15-minute workouts or three 10-minute workouts can be just
as effective.
And here’s the really good news: for most people, moderate exercise is
the most beneficial for overall health; you don’t need to keep
intensifying your workouts.
In fact, exercising too strenuously can sometimes lead to diminishing
returns on your fitness levels or lead to injuries or other problems.
While everyone is different, most people are much better off training
for a 5K or 10K rather than a marathon or exercising for 30-45 minutes
a day rather than hours at a time.
HOW HARD DO I NEED TO EXERCISE?
There’s no need to overdo it. Research has shown that mild to
moderate activity is enough to change your life for the better. You
don’t have to sweat buckets or run a single step.
Moderate activity means:
1. That you breathe a little heavier than normal, but are not out of
breath. For example, you should be able to chat with your walking
partner, but not easily sing a song.

2. That your body feels warmer as you move, but not overheated or
very sweaty.
SAFETY TIPS FOR BEGINNING EXCERCISERS
If you’ve never exercised before, or it’s been a significant amount of
time since you’ve attempted any strenuous physical activity, keep the
following health precautions in mind:
Get medical clearance first. If you have health concerns such as
heart disease, asthma, diabetes, or high blood pressure, talk with
your doctor before you start to exercise.
Warm up. Warm up with dynamic stretches—active movements
that warm and flex the muscles you’ll be using, such as leg kicks,
walking lunges, or arm swings—and by doing a slower, easier
version of the upcoming exercise. If you’re going to run, start with
walking, for example. Or if you’re lifting weights, begin with a few
light reps.
Cool down. After your workout, it’s important to take a few
minutes to cool down and allow your heart rate to return to its
resting rate. A light jog or walk after a run, for example, or some
gentle stretches after strength exercises can also help prevent
soreness and injuries.

Drink plenty of water. Your body performs best when it’s
properly hydrated. Failing to drink enough water when you are
exerting yourself over a prolonged period of time, especially in hot
conditions, can be dangerous.
Listen to your body. If you feel pain or discomfort while working
out, stop! If you feel better after a brief rest, you can slowly and
gently resume your workout. But don’t try to power through pain.
That’s a surefire recipe for injury.
HOW TO MAKE EXERCISE AN HABBIT THT STICKS
There’s a reason so many New Year’s resolutions to get in shape crash
and burn before February rolls around. And it’s not that you simply
don’t have what it takes. Science shows us that there’s a right way to
build lasting habits. Follow these steps to make exercise one of them.
Choose activities that make you feel happy and confident
If your workout is unpleasant or makes you feel clumsy or inept, you’re
unlikely to stick with it.
Don’t choose activities like running or lifting weights at the gym just
because you think that’s what you should do. Instead, pick activities
that fit your lifestyle, abilities, and taste.
Start small and build momentum

A goal of exercising for 30 minutes a day, 5 times a week may sound
good. But how likely are you to follow through?
The more ambitious your goal the more likely you are to fail, feel bad
about it and give up. It’s better to start with easy exercise goals you
know you can achieve.
As you meet them, you’ll build self-confidence and momentum. Then
you can move on to more challenging goals.
Make it automatic with triggers
Triggers are one of the secrets to success when it comes to forming an
exercise habit. In fact, research shows that the most consistent exercises
rely on them.
Triggers are simply reminders—a time of day, place, or cue—that kick
off an automatic reaction. They put your routine on autopilot, so
there’s nothing to think about or decide on.
The alarm clock goes off and you’re out the door for your walk. You
leave work for the day and head straight to the gym. You spot your
sneakers right by the bed and you’re up and running. Find ways to
build them into your day to make exercise a no-brainer.

Reward yourself
Rewards are powerful behaviour reinforcers, so immediately reward
yourself when you successfully complete a workout, reach a new fitness
goal, or simply show up on a day when you were tempted to ditch
your exercise plans.
Rewards are most effective when they’re something you look forward
to, but don’t allow yourself to do until after exercise. It can be
something as simple as having a hot bath or a favourite cup of coffee.
Set yourself up for success
Schedule it. You don’t go to important meetings and
appointments spontaneously, you schedule them. If you’re having
trouble fitting exercise into your schedule, consider it an important
appointment with yourself and mark it on your daily agenda.
Make it easy on yourself. Plan your workouts for the time of day
when you’re most awake and energetic. If you’re not a morning
person, for example, don’t undermine yourself by planning to
exercise before work.
Remove obstacles. Plan ahead for anything that might get in the
way of exercising. Do you tend to run out of time in the morning?

Get your workout clothes out the night before so you’re ready to
go as soon as you get up. Do you skip your evening workout if
you go home first? Keep a gym bag in the car, so you can head
out straight from work.
Hold yourself accountable. Commit to another person. If you’ve
got a workout partner waiting, you’re less likely to skip out. Or ask
a friend or family member to check in on your progress.
Announcing your goals to your social group (either online or in
person) can also help keep you on track.
TIPS FOR MAKING EXERCISE MORE ENJOYABLE
As previously mentioned, you are much more likely to stick with an
exercise program that’s fun and rewarding. No amount of willpower is
going to keep you going long-term—day in and day out—with a
workout you hate.
Think outside the gym
Does the thought of going to the gym fill you with dread? If you find
the gym inconvenient, expensive, intimidating, or simply boring, that’s
okay. There are many exercise alternatives to weight rooms and cardio
equipment.

For many, simply getting outside makes all the difference. You may
enjoy running outdoors, where you can enjoy alone time and nature,
even if you hate treadmills.
Just about everyone can find a physical activity they enjoy. But you may
need to think beyond the standard running, swimming, biking options.
Here are a few activities you may find fun:
horseback riding
ballroom dancing
rollerblading
hiking
paddle boarding
kayaking
gymnastics
martial arts
rock climbing
Zumba
Ultimate Frisbee
fencing
Make it a game
Activity-based video games such as those from Wii and Kinect can be a
fun way to start moving. So-called “exergames” that are played
standing up and moving around—simulating dancing, skateboarding,
soccer, bowling, or tennis, for example—can burn at least as many
calories as walking on a treadmill; some substantially more.
Once you build up your confidence, try getting away from the TV
screen and playing the real thing outside. Or use a smartphone app to
keep your workouts fun and interesting—some immerse you in
interactive stories to keep you motivated, such as running from hordes
of zombies!

Make it social
Exercise can be a fun time to socialize with friends and working out
with others can help keep you motivated. For those who enjoy
company but dislike competition, a running club, water aerobics, or
dance class may be the perfect thing. Others may find that a little
healthy competition keeps the workout fun and exciting. You might
seek out tennis partners, join an adult soccer league, find a regular
pickup basketball game, or join a volleyball team.
Getting the whole family involved
If you have a family, there are many ways to exercise together. What’s
more, kids learn by example, and if you exercise as a family you are
setting a great example for their future. Family activities might include:
Family walks in the evening if weather permits. Infants or young
children can ride in a stroller.
Blast upbeat music to boogie to while doing chores as a family.
Seasonal activities, like skiing or ice skating in the winter and
hiking, swimming or bicycling in the summer can both make fun
family memories and provide healthy exercise.

Try a mindfulness approach
Instead of zoning out or distracting yourself when you exercise, try to
pay attention to your body. By really focusing on how your body feels
as you exercise—the rhythm of your breathing, the way your feet strike
the ground, your muscles flexing as you move, even the way you feel
on the inside—you’ll not only improve your physical condition faster
but also interrupt the flow of worries or negative thoughts running
through your head, easing stress and anxiety.
Exercising in this way can also help your nervous system become
“unstuck” and begin to move out of the immobilization stress response
that characterizes PTSD and trauma.
Exercises that engage both your arms and legs—such as walking
(especially in sand), running, swimming, weight training, rock climbing,
skiing, or dancing—are great choices for practicing mindfulness.
EASY WAYS TO SNEAK MORE MOVEMT INTO YOUR DAILY LIFE
You don’t have to commit to a structured exercise program in order to
be active. Think about physical activity as a lifestyle choice rather than

a single task to check off your to-do list. Look at your daily routine and
consider ways to sneak in activity here and there. Even very small
activities can add up over the course of a day.
Make chores count. House and yard work can be quite a
workout, especially when done at a brisk pace. Scrub, vacuum,
sweep, dust, mow, and weed—it all counts.
Look for ways to add extra steps. Take the stairs instead of the
elevator or escalator. Park farther from the entrance, rather than
right out front. Get off your train or bus one stop early. The extra
walking adds up.
Ditch the car whenever possible. Instead of driving everywhere,
walk or bike instead when the distance is doable.
Move at work. Get up to talk to co-workers, rather than phoning
or sending an email or IM. Take a walk during your coffee and
lunch breaks. Use the bathroom on another floor. Walk while
you’re talking on the phone.

Exercise during commercial breaks. Make your TV less
sedentary by exercising every time commercials come on. Options
include jumping jacks, sit-ups, or arm exercises using weights.
TIPS FOR STAYING MOTIVATED
Pair your workout with a treat. For example, you can listen to
an audiobook or watch your favourite TV show while on the
treadmill or stationary bike.
Log your activity. Keep a record of your workouts and fitness
progress. Writing things down increases commitment and holds
you accountable to your routine. Later on, it will also be
encouraging to look back at where you began.
Harness the power of the community. Having others rooting
for us and supporting us through exercise ups and downs will help
keep motivation strong. There are numerous online fitness
communities you can join. You can also try working out with
friends either in person or remotely using fitness apps that let you
track and compare your progress with each other.

Get inspired. Read a health and fitness magazine or visit an
exercise website and get inspired with photos of people being
active. Sometimes reading about and looking at images of people
who are healthy and fit can motivate you to move your body.
GETTING BACK ON TRACK
Even the most dedicated exercisers sometimes go astray. Almost
anything can knock you off track: a bad cold, an out of town trip, or a
stretch of bad weather.
That’s why it’s important to learn how to reclaim your routine. When
you’ve missed workout sessions, evaluate your current level of fitness
and goals accordingly. If you’ve been away from your routine for two
weeks or more, don’t expect to start where you left off. Cut your
workout in half for the first few days to give your body time to readjust.
The bigger challenge may come in getting yourself back in an exercise
frame of mind. Try to keep confidence in yourself when you relapse.
Instead of expending energy on feeling guilty and defeated, focus on
what it’ll take to get started again. Once you resume your program,
you’ll be amazed at how quickly it will begin to feel natural. Here are a
few tricks you might try to rekindle your motivation:

Imagine yourself exercising. Recall the aspects of exercise you
enjoy most.
Come up with a tantalizing reward to give yourself when you meet
your first goal after resuming your program.
Line up walking partners for your next few outings.
If completing your whole exercise routine seems overwhelming,
mentally divide it into smaller chunks, and give yourself the option
of stopping at the end of each one. However, when you reach a
checkpoint, encourage yourself to move on to the next one instead
of quitting.
Rather than focus on why you don’t want to exercise, concentrate
on how good you feel when you’ve finished a workout.

5. HELPFUL HOME EXERCISE WEBSITES
These are the 50 best resources for free online workouts that make is
easy for you to exercise at home. Whether you have just a few minutes
for a quick core workout, or if you’d like to join a month-long daily
yoga challenge, there is something in here for you.
There are a LOT of exercise videos online, especially on Youtube, but
the ones that made this list are the very best when it comes to
teaching you how to exercise at home. These workouts require little to
no equipment and are taught by excellent fitness instructors who know
their stuff.
So take a look through this amazing list and find the perfect fitness
instructor who can help you get a great workout done at home.

#1. Fitness Blender
Daniel and Kelli are the husband and wife team behind Fitness Blender,
a site that offers a huge selection of full-length video workouts of all
different types.
Here you will find fat-burning workouts, kickboxing routines, total body
strength training, workouts for boosting metabolism, stretching
sequences, and more.
#2. Sweaty Betty
This resource offers wonderful online fitness classes that everybody can
easily do at home. Sweaty Betty provides yoga workouts, HIIT routines,
and many other types for you to try.
No matter whether you have experience doing fitness classes or are a
complete beginner, Sweaty Betty has something that will get you
working at an appropriate level.
#3. Make Your Body Work
I’m a professional weight loss coach and was chosen as “Canada’s Top
Fitness Professional.” Each of my workouts found
at makeyourbodywork.com will challenge your entire body and will
include elements of cardio, strength, and core conditioning.

The uniqueness of these workouts are the “difficulty levels” that provide
up to four distinct options for every single move. This makes each
workout very accessible for newbies, yet challenging for super-fit users.
#4. Jessica Smith TV
Jessica Smith TV shares a unique collection of videos with 7-minute,
10-minute and 30-minute workouts. She offers a really great variety of
workout styles — some focus on fat burning, others on cardio
conditioning, workouts for beginners, kickboxing workouts and more.
Jessica is an energetic instructor that will motivate you to join her.
#5. Do Yoga with Me
Do Yoga with Me is one of my personal favourites. Many of their
classes are filmed outdoors in beautiful British Columbia, Canada.
The level of instruction is top-notch and there are videos that focus on
pretty much every part of the body (e.g. hips, hamstrings, back, etc.), so
you can target the area that you need to work on most.
#6. Turbulence Training
Do you want to do bodyweight workouts at home? Craig Ballentyne of
Turbulence Training provides a wonderful collection of no-equipment
bodyweight workouts designed to help you burn fat and get lean.

These instructional videos are mostly short ones (e.g., under 10
minutes) and can be used to create your own home workouts.
#7. Tone it Up
Karena and Katrina lead the workouts at Tone it Up. Their routines are
aimed at helping you shed excess weight and transform your body
through simple strengthening exercises.
Their website provides specific workouts for arms, legs, abs, cardio, etc.
and have attracted followers from around the world.
#8. Yoga With Adriene
Adriene Mishler is a yogi with purpose. She wants to use her
instructional classes to help people live life better. As she puts it, “Yoga
offers up a way for us to see a world that is working for you instead of
against you.” Try the following class when you’re feeling in a bad mood.
#9. Spark People
Spark People shares short videos for all different types of workouts.
There are several categories — Abs, Cardio, Yoga and Pilates, as well as
others that diver into healthy cooking and eating ideas.
These workouts are great when you are pinched for time. Choose a 10-
12 minute routine and squeeze in some activity where you normally
would have skipped it altogether.

#10. BeFit
Enjoy doing yoga workouts with your favourite trainers such as Jillian
Michaels, Jane Fonda, Billy Blanks Jr., Tara Stiles and many others. This
channel might offer the best variety of any out there — It even
includes meditations with Deepak Chopra (maybe a good way to relax
AFTER your workout).
#11. Livestrong Woman
Livestrong Woman is a video channel featuring professional fitness
instructor Natalie Jill. In addition to Natalie’s resistance training
instructional videos, you will also find great yoga beginners videos
taught by Tara Stiles. As an extra bonus, this channel also includes
some great videos that discus healthy eating tips and recipes.
#12. Diet Health
Diet Health is YouTube channel that shares great workout videos and
simple health tips that can help you change your lifestyle and improve
your overall health.
Their workouts are mostly quick ones (under 10 minutes) and are led
by experienced personal trainers.

#13. Natalie Jill Fitness
Natalie Jill is a very popular fitness trainer who you will see guest
starring on some of the other sites and channels found in this list.
Her best videos can be found on her personal fitness blog which shares
workouts for weight loss, exercise ball routines, jump rope workouts,
booty belt workouts, body weight exercises and more.
Natalie also shares great healthy recipes and useful nutrition tips on
her site.
#14. Yoga Journal
Yoga Journal is a wonderful YouTube channel worth following if you
want to do yoga at home. Highly experienced yoga teachers will show
you how to do poses for the most relaxation, flexibility, and strength
benefits. These short videos can be done whenever you have a few
minutes to spare during your day.
#15. CafeMom Studios
CafeMom Studios is a very popular YouTube channel that helps moms
build their body back after pregnancy and childbirth.
CafeMom Studios offers postnatal workout videos for cardio, painreduction,
circuit training, and yoga exercises for strength and flexibility.

#16. eFit30
Anyone looking for yoga, Pilates, and gentle muscle strengthening
workouts will love eFit30. These full-length (e.g., 20- to 40-minute)
classes are perfect for days when you want to be active but don’t feel
like making the trip to your gym.
#17. Sarah Fit
Sarah is a well-known health and fitness blogger and has made
“enabling your passion for healthy living” her mission. She shares a lot
of quick and simple core workouts, cardio routines, flexibility workouts,
and more on her blog. Sarah is fun, energetic, and really likeable, which
makes following along with her workouts quite easy.
#18. Blogilates
Cassey Ho is the energetic fitness instructor behind Blogilates. She
shares a lot of videos with quick and fun bodyweight workouts that
you can do at home in just a few minutes. Her workouts are themed
for different objectives such as the “Swimsuit Slim-Down” series that
you can see below.
#19. Bodyrock.tv
Bodyrock.tv is one of the forerunners in online fitness. This popular

health and exercise blog is dedicated to weight loss, fitness, beauty,
food, love and relationships.
“Bodyrockers” find daily workouts that are either laid out with
descriptions and pictures, or that are instructed in video format. All of
the workouts can be done at home with minimal equipment.
#20. Gymra
GymRa offers a excellent range of video workouts that are divided into
different categories — 5- to 15-minute workouts for beginners, abs
workouts, dumbbell workouts, no-equipment workouts, total body
routines and yoga sessions. There is really something for everyone at
Gymra.
#21. Good Health 24by7
Shilpa Shetty Kundra is happy to share her yoga expertise on the Good
Health 24by7 YouTube channel. Enjoy doing full-length yoga asanas, or
simply learn proper form and technique from her quick tutorial videos.
#22. LiveStrong
Workouts provided on the Live Strong YouTube video channel will
definitely help you improve your strength, flexibility and fitness.

Celebrity trainer Nicky Holender instructs most of the workouts you’ll
find here. He knows his stuff and tailors these workouts for busy
people who want a quick exercise fix.
#23. Caroline Jordan Fitness
Caroline Jordan Fitness is a great choice for quick core, flexibility,
strength, and yoga videos. Caroline’s demonstrations are excellent and
her instructions of each more are very clear.
This is a good place to learn the basics of some foundational workout
moves.
#24. Rebekah Borucki
Rebekah Borucki provides people with an amazing collection of short
workouts for weight loss and toning. Her focus really is on time-saving
exercise, so she employs lots of interval training and HIIT series to
make your workouts as efficient as possible.
#25. Steady Health
Steady Health has a large collection of workout videos that include
specific routines for pregnant women, office workers, those who are
rehabilitating after injury, and for people who just need a little
relaxation.

#26. Pop Sugar
Pop Sugar is a popular fitness and beauty blog that offers just about
anything you could want in a health blog. On the website you will find
lots of workouts broken down with great written instructions and
pictures.
On the Pop Sugar Fitness Youtube channel you can enjoy a great range
of quick workouts led by some fitness industry superstars.
#27. Jenny Ford Fitness
Enjoy doing easy step aerobics and fitness cardio workouts led by
super-stepper Jenny Ford. Jenny does a great job of making step
classes doable for beginners (like me) who might not be the most coordinated!
You can certainly tell she loves what she does — check out
one of her free video classes.
#28. Fit Strong and Sexy
Amanda Russell is a former Olympic-hopeful runner who suffered a
career-ending injury before she got to compete at the world’s biggest
stage.
Now she has devoted her career to helping others safely stay in shape
with workouts that can be done at home.

#29. Tara Stiles
Tara Stiles is a yoga guru whose video classes will help you become
strong, energized, and more flexible at the same time.
Tara’s unique movement system is approachable for anyone. Be sure to
try her 7-minute morning yoga routine.
#30. Yoga For Dummies
This is another excellent Youtube channel that is worth checking out,
especially if you are new to yoga.
It offers a series of six videos, each just 10 minutes long, which teach
introductory yoga poses that most people would find quite
approachable.
#31. Lauren Hefez
Lauren Hefez is a personal trainer and Pilates and barre instructor.
She has a great fitness blog that includes recipes, product reviews, and
of course there are workouts in there too!
She does a great job of specifying workouts for target areas like your
abs, arms and back, butt and legs, and other combinations.

#32. Barre3
Sadie Lincoln is an experienced fitness trainer and founder of Barre3.
Barre workouts are based on a traditional ballet style of training that
uses a bar (of course!).
Sadie has taken this foundation and developed a unique training
program that perfectly combines yoga, pilates, dance and bodyweight
workouts.
#33. Cosmo Body
Enjoy using Cosmo Body’s videos that include easy-to-follow full-length
strength, dance, and cardio workouts. Astrid Swan, celebrity personal
trainer, also provides many quickie workouts (10 minutes and less) that
give you an express option when you’re crunched for time.
#34. XHIT Daily
XHIT has put together an impressive library of video workouts that are
free to use on their blog or Youtube Channel. Their followers, called “Xhitters,”
enjoy the efficiency of their workouts (always under 20
minutes), as well as their exercise-specific instructional videos that
teach just one or two moves in greater detail.
#35. Yogasync
Yoga Online is the Youtube channel for Yogasync.tv and it is a great
place to find home workouts for new yogis. If you have just started

doing yoga, you will find it interesting to watch videos with breathing
techniques, and instructions for mastering key yoga poses.
#36. Movee
Movee is the place to go if you’re looking for quick, dance-based
workouts that will get you sweating. It also provides videos with yoga
workouts for beginners, pilates workouts for beginners, perfect leg
workouts, easy back exercises, body stretches and amazing healthy raw
food recipes.
#37. Body Project
The Body Project specializes in high-intensity fat-burning workouts that
can be done from home. Their workouts have some creative moves
that are fun and effective. The low-impact cardio workout found below
is a great place to start.
#38. Emily Skye
Emily Skye has a Youtube channel complete with dozens of exercise
tutorial videos that are mostly 1 minute or less. She has put together
some interesting movement combinations that you can assemble into
your own full-length home workout.
#39. eHowFitness
The eHowFitness YouTube channel provides specific workout ideas and
health tips from leading fitness experts and popular celebrity trainers.

Videos provided here focus on weight loss, breathing exercises, water
workouts, stretching exercises and even workouts for kids. They also
have niche exercise videos like this one for expectant mothers.
#40. Fightmaster Yoga
Leslie of Fightmaster Yoga teaches hatha yoga for beginners, yoga for
energy, yoga for reducing stress, meditation yoga, yoga workouts for
strength, yoga for office workers... in other words, she offers a BIG
selection of yoga classes! She is a knowledgeable instructor and is an
excellent communicator, which makes her classes especially easy for
beginners to follow.
#41. PsycheTruth
PsycheTruth is a holistic health channel on Youtube that discusses
exercise, weight-loss, massage, pain relief, and many other healthrelated
topics. Included are some amazing yoga sequences including
this “10 days of flexibility” series that is worth checking out.
#42. Do You Yoga
Do You Yoga offer amazing yoga video “challenges” for everybody.
Providing a little more structure via their courses (a number of which
are completely free), Do You Yoga can help you create a habit of daily
yoga!

#43. Sean Vigue Fitness
Sean Vigue is a really inspiring fitness trainer who Pilates, strength,
cardio, weight-loss, core training, and yoga workouts on his Youtube
channel. He also throws in some “fun” stuff like this 1-minute burpee
challenge. (It only takes 1 minute... try it!)
#44. Method Yoga
Method Yoga explains their approach best: “Method Yoga offers the
student processes of development and transformation by uniting
methodologies of old and new so one begins to experience true
liberation, wholeness and actualization which is the definition and
purpose of yoga.” It’s hard to pass on that!
#45. Upside-Down Pilates
Upside-Down Pilates shares videos that will help you realize the many
health benefits of Pilates. These aren’t “let’s get sweaty” types of
workout — instead, they are more suited for improving the way your
body moves by training your pelvis, hips, knees, arms and shoulders for
proper function.
#46. Fine Tune Pilates
Brittany, a certified Pilates instructor, created Fine Tune Pilates as a way
to help people rediscover their bodies and to learn how they actually
move throughout the day. Her gentle classes are a nice workout,

without any of the pounding on the joints that come with some highintensity
exercise styles.
#47. Body Positive Yoga
Amber Karnes offers “judgment-free” yoga classes that are perfect for
beginners and for those with “big bodies” who might not feel
comfortable with traditional yoga poses. Amber has used yoga to help
her embrace her own body and she is an excellent teacher to help you
do the same.
#48. Strong Like Susan
Susan’s Youtube channel has lots of workout instructional videos and
tips, but none are better than her 30-Day Ab Challenge. These are
quick but challenging core workouts that offer you something different
each day for an entire month!
#49. My Free Yoga
My Free Yoga is pretty much exactly as it sounds — it offers free yoga
classes for you to enjoy! It is a little different than other yoga options
on this list in that it is really a hub for yoga instructors to post their

free yoga class videos. The video library is huge and you can search for
classes that focus on your specific problem areas. For example, there is
a category for those suffering from hip issues and another for those
experiencing back pain.
#50. HASFit
Coach Joshua Kozak is the trainer behind HASFit, which gets its name
because “every Heart and Soul deserves to be Fit!” These workouts are
based primarily in bodyweight training, so they are nice for at-home or
when travelling. Coach Kozak has prepared some unique workouts such
as one specifically for seniors and a series for teenage weight-loss.
Also for a great overview of lots of great gym or home workout
programs and nutritional information put together by various industry
gurus visit BODYBUILDING.COM

6. MEAL PREP IDEAS
When it comes to healthy eating, preparation is the key to success.
(Those Boy Scouts are onto something.) In fact, one study published in
the American Journal of Preventative Medicine suggests that spending
time on preparing and cooking meals at home is linked with better
dietary habits.
But if you love the convenience of pre-packaged foods and restaurant
meals, it might be hard to go cold turkey on your take-out routine.
RELATED: 21 Meal Prep Pics from the Healthiest People on Instagram

Luckily, planning and preparing your meals ahead of time will make
healthy choices a no-brainer. Instead of running to the deli for a cold
cut calorie bomb, you’ll have a home cooked feast on hand that can be
heated up faster than you can walk two blocks.
(Leaving you with more time to squeeze in your daily workout!) And
hey, you’ll save money while you’re at it.
Plus, if you’re intimidated by cooking, there are tons of sneaky tricks
that can help make assembling delicious meals a cinch.
From easy breakfast options to methods for whipping up meals in bulk,
we’ve got expert tips to set yourself up for a fuss-free and healthy
week. Whip out your favorite Tupperware and get started.
RELATED: 5 Brilliant Apps to Make Meal Planning Easy

1. EASON MEAT 3 WAYS USING JUST ONE PAN.
If you’re sticking to lean meats like chicken, chowing down on the
same flavors can get tedious after a while.
Save time without boring your taste buds by preparing two or three
variations of chicken at once, using aluminum foil dividers in your pan.
Sriracha, BBQ, honey mustard — you can have it all. Three birds, one
pan!
RELATED: 16 Healthy Chicken Recipes That Don’t Suck

2.HARD BOILED EGGS IN THE OVEN
An excellent source of protein, vitamins A and B and healthy fat, eggs
should be a staple snack for any health fiend. The problem: You can
usually only fit up to five eggs in a pot. To make a delicious dozen in
one go, bake your eggs in muffin tins for just 30 minutes. Ta-da! You’ll
get a perfectly hard-boiled batch. Pro tip: Do a small test run first to
ensure your oven doesn’t run too hot or too cold before cooking a full
pan of eggs.

3. FREEZE BLENDED SMOOTHIES IN MUFFIN TINS
Never have the time to measure out a million fixings for a morning
sip? Save time by buying the ingredients in bulk, blending your
favourite beverage, and then freezing the mixture in muffin tips.
Next time you need a shake, stat, toss two or three “smoothie
cups” in a blender for a quick and easy breakfast.
RELATED: 7 Delicious Protein Smoothie Recipes

4. CHOP OR SPIRALIZE RAW VEDEGETABLES IN ADVANCE
Too hangry to make dinner at the end of a long day? Cut veggies in
bulk ahead of time to avoid wasting precious minutes chopping on
busy weeknights. Zucchini noodles (“zoodles”) and butternut squash
noodles will stay fresh in the fridge for 3-5 days, and chopped
vegetables like carrots, onion and pepper will last a week when
refrigerated properly in a sealed plastic bag or tupperware.
RELATED: 11 Low-Carb Veggie Noodle Recipes

5. ROAST DIFFERENT VEDGETABLES WITH THE SAME COOKING
TIME
Roasting vegetables is a great way to bring out their natural sweetness,
but waiting 30 to 40 minutes for each pan of nutrient-rich goodness to
cook can be time-consuming.

To prep a large batch of veggies, try pairing them based on roasting
time. Fast-cooking vegetables that can bake in the same pan include
asparagus, mushrooms and cherry tomatoes; slow-roasting vegetables
include carrots, cauliflower, onions, potatoes and parsnips.
6. MAKE PORTIONS CRYSTAL CLEAR
Guard against overeating by portioning your nuts, pretzels, veggies or
favourite nibbles into plastic baggies or portable jars.
It’s easy to mindlessly munch when you’ve got an entire bag sitting in
front of you, but having just enough ready to go for lunch or a snack
will keep you from going overboard.
RELATED: What 200 Calories of Nuts Looks Like

7.CUSTOMIZE HEALTHY OATMEAL JARS
Fiber-rich foods like oatmeal are ideal for keeping you satiated until
lunchtime, but most packets have lots of added sugar and unnatural
preservatives.
If you DIY and use portable glass jars, you’ll control
exactly what and how much you’re eating. From “monkey mix” to
“raspberries and dark chocolate,” these genius flavour combinations will
keep your taste buds happy, too.

8. BAG UP SMOOTHIE INGREDIENTS
Ever put a little of this, a little of that in your blender and end up with
a supersized smoothie? Save yourself from unnecessary calories by preassembling
and freezing the ingredients.
By measuring out your berries, yogurt (frozen in an ice cube tray) and
greens ahead of time, your shake will be perfectly portioned, every
time.
RELATED: 9 Smoothie Bowl Recipes You’ll Want Every Morning

10. USE MUFFIN TINS FOR SMARTER BREAKFAST FRITTAS
You could enjoy a fancy frittata every morning of the week, and only
turn your stove on once.
The secret?
Make-ahead egg muffins! Make several of these recipes in advance
(you can store in the fridge for up to five days) so you don’t get bored
throughout the week.
Wrap them in a paper towel to microwave them so they won’t dry out.

10.ALLWAYS ROLL WITH SOME protein-rich snacks.
Protein is essential for muscle recovery after a tough workout and it
also keeps hunger at bay — making it an A+ choice for snacks.
Instead of reaching for a packaged protein bar that could have more
than 400 calories and 28 grams of sugar, try making your own energy
balls. Whip up a batch and store them in the fridge for up to six days.
RELATED: 11 No-Bake Energy Bites
11. Skewer meats for quick portions.
Kabobs aren’t just for street meat. Weighing your chicken (or salmon or
beef) and putting it on wooden skewers can help you control how
much you’re eating in one sitting. (Four ounces of chicken has

approximately 36 grams of protein, and six ounces of salmon has 34
grams of protein.) Cook up a batch and save some skewers for the rest
of the week. If you’re using wooden ones, remember to soak them in
water so they won’t catch fire in your grill

12. Pre-assemble jarred lunch salads.
Think salad from home is a no-go because it always gets soggy? Think
again.
Using a glass jar will save your veggies from getting mucky before
lunchtime. Put your dressing at the bottom of the jar, layering sturdier
produce like cucumbers and peppers, and then saving any leafy greens
or grains (we’re loving quinoa) up top.
Put a paper towel square at the top to absorb moisture if you’re
storing the salad for multiple days.

7. Improving eating habits
When it comes to eating, we have strong habits. Some are good ("I
always eat breakfast"), and some are not so good ("I always clean my
plate").
Although many of our eating habits were established during childhood,
it doesn't mean it's too late to change them.
Making sudden, radical changes to eating habits such as eating nothing
but cabbage soup, can lead to short term weight loss. However, such
radical changes are neither healthy nor a good idea, and won't be
successful in the long run. Permanently improving your eating habits
requires a thoughtful approach in which you Reflect, Replace, and
Reinforce.

REFLECT on all of your specific eating habits, both bad and good;
and, your common triggers for unhealthy eating.
REPLACE your unhealthy eating habits with healthier ones.
REINFORCE your new, healthier eating habits.
Reflect, Replace, Reinforce: A process for improving your eating habits
1. CREATE A LIST OF YOUR EATING HABITS
Keeping a food diary for a few days, in which you write down
everything you eat and the time of day you ate it, will help you
uncover your habits.
For example, you might discover that you always seek a sweet
snack to get you through the mid-afternoon energy slump.
Use this diary[PDF-36KB] to help.
It's good to note how you were feeling when you decided to eat,
especially if you were eating when not hungry. Were you tired?
Stressed out?

2. HIGHLIGHT THE HABITS ON YOUR LIST THAT MIGHT BE
LEADING YOU TO OVEREAT
Common eating habits that can lead to weight gain are:
o
o
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Eating too fast
Always cleaning your plate
Eating when not hungry
Eating while standing up (may lead to eating mindlessly or too
quickly)
Always eating dessert
Skipping meals (or maybe just breakfast)
3. LOOK AT THE UNHEALTHY EATING HABITS YOU’VE
HIGHLIGHTED

Be sure you've identified all the triggers that cause you to engage
in those habits. Identify a few you'd like to work on improving first.
Don't forget to pat yourself on the back for the things you're
doing right. Maybe you almost always eat fruit for dessert, or you
drink low-fat or fat-free milk.
These are good habits! Recognizing your successes will help
encourage you to make more changes.
4. CREATE A LIST OF ‘’CUES’’
Create a list of cues by reviewing your food diary to become more
aware of when and where you're "triggered" to eat for reasons other
than hunger.
Note how you are typically feeling at those times. Often an
environmental "cue", or a particular emotional state, is what
encourages eating for non-hunger reasons.

5. COMMON TRIGGERS FOR EATING WHEN YOUR NOT
HUNGRY
o
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o
o
o
o
o
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o
Opening up the cabinet and seeing your favourite snack food.
Sitting at home watching television.
Before or after a stressful meeting or situation at work.
Coming home after work and having no idea what's for dinner.
Having someone offer you a dish they made "just for you!"
Walking past a candy dish on the counter.
Sitting in the break room beside the vending machine.
Seeing a plate of doughnuts at the morning staff meeting.
Swinging through your favourite drive-through every morning.
Feeling bored or tired and thinking food might offer a pickme-up.
6. CIRCLE THE "CUES" ON YOUR LIST THAT YOU FACE ON A
DAILY BASIS.
Going home for the Thanksgiving holiday may be a trigger for you
to overeat, and eventually, you want to have a plan for as many
eating cues as you can. But for now, focus on the ones you face
more often.

7. ASK YOURSELF THESE QUESTIONS FOR EACH "CUE" YOU’VE
CIRCLED:
• Is there anything I can do to avoid the cue or
situation? This option works best for cues that don't
involve others.
For example, could you choose a different route to work
to avoid stopping at a fast food restaurant on the way?
Is there another place in the break room where you can
sit so you're not next to the vending machine?
• For things I can't avoid, can I do something
differently that would be healthier?
Obviously, you can't avoid all situations that trigger your
unhealthy eating habits, like staff meetings at work. In
these situations, evaluate your options.
Could you suggest or bring healthier snacks or beverages?
Could you offer to take notes to distract your attention?

Could you sit farther away from the food so it won't be as
easy to grab something?
Could you plan ahead and eat a healthy snack before the
meeting?
8. REPLACE UNHEALTHY EATING HABITS WITH NEW HEALTHY
ONES
For example, in reflecting upon your eating habits, you may realize that
you eat too fast when you eat alone.
So, make a commitment to share a lunch each week with a colleague,
or have a neighbour over for dinner one night a week.
Other strategies might include putting your fork down between bites or
minimizing other distractions (i.e. watching the news during dinner)
that might keep you from paying attention to how quickly — and how
much — you're eating.
Here are more ideas to help you replace unhealthy habits:
• Eat more slowly. If you eat too quickly, you may "clean
your plate" instead of paying attention to whether your
hunger is satisfied.

• Eat only when you're truly hungry instead of when you are
tired, anxious, or feeling an emotion besides hunger.
If you find yourself eating when you are experiencing an
emotion besides hunger, such as boredom or anxiety, try
to find a non-eating activity to do instead. You may find a
quick walk or phone call with a friend helps you feel
better.
• Plan meals ahead of time to ensure that you eat a healthy
well-balanced meal.
9. REINFORCE YOUR NEW, HEALTHY HABITS AND BE PATIENT
WITH YOURSELF.
Habits take time to develop. It doesn't happen overnight. When you do
find yourself engaging in an unhealthy habit, stop as quickly as
possible and ask yourself: Why do I do this? When did I start doing
this? What changes do I need to make? Be careful not to berate
yourself or think that one mistake "blows" a whole day's worth of
healthy habits. You can do it! It just takes one day at a time!

FOLLOW THE DINNER PLATE RULE
Before you change anything about your cooking style, take a look at
what you put on your plate.
For many people, one side of the plate holds a meat or protein with a
starch covering the remaining side.
Try changing this plating appearance and divide it into quarters.
Each quarter should have an equal portion of protein, carbohydrates,
fruits and vegetables.
This plating strategy alone allows you to eat more healthfully at each
meal. Ideally, your body needs a balanced mixture of all of these
nutrients.
Omitting the fruits and vegetables leaves your meal void of critical
minerals and vitamins. You also reduce your saturated fat intake when
proteins and starches are eaten in moderation.
SUBSTITUTE WHENEVER POSSIBLE
Your famous mashed potatoes might be mainly a mixture of potatoes,
salt and butter, but you can make this recipe a little healthier with

substitutions. For example, the potatoes can be combined with
cauliflower.
This vegetable has the same colour as the potato, and it can be
mashed just as well as potatoes within the recipe. As a result, your
potatoes have more vegetables than carbohydrates.
Present this recipe to the family, and they may not notice an immediate
taste difference. In fact, the added cauliflower gives the recipe a more
satisfying feeling as it provides you with more fibre. Substituting
vegetables and healthy fats for other items is a simple way to make a
healthier meal.
WORK WITH WHOLE FOODS
Any given supermarket has multiple aisles with thousands of products
to choose from. It’s easy to pull the cheapest product from the shelf,
but take a moment to read the ingredients in that food.
You might be surprised that many of the ingredients are words you
can’t even pronounce. Be more selective about your food purchases by
choosing items that have whole ingredients.
Ideally, you should be able to pronounce most of the ingredients on
the label. This simple trick makes it easier for you to cook and serve
healthful foods at your table.

PLAN THE WEEK OUT
You may have a lot of time on the weekend to cook with
healthful ingredients, but the busy weekdays pose a challenge. Work
and school commitments may infringe on your cooking time, and the
family resorts to eating out.
Curb these unhealthy habits by preparing several meals on the
weekend. Cook two or three recipes that you can freeze or
refrigerate to eat later in the week.
When the family arrives home after a long weekday, they can
immediately heat up the food and benefit from a healthy meal without
much effort. You simply need to plan your weekday meals ahead of
time for this strategy to work.
STIR UP A SMOOTHIE
Smoothies made at home are a quick and easy way to increase your
fruit and vegetable consumption. Throw some spinach, oranges, apples
and bananas, along with some water or fruit juice, into your blender.

If your blender can process small seeds, add flax or pumpkin seeds to
the mixture. Everyone can have their daily minerals and vitamins with a
smoothie.
This liquid concoction of both fruits and vegetables can also be made
on the weekend in large amounts. Simply place the smoothie in single
size servings in the freezer then put it in the refrigerator the night
before you want to drink it.
KEEP IT SIMPLE
Cooking for a healthier you may seem tiring at times. Don’t pressure
yourself to cook an elaborate meal every single day. Fill your
refrigerator deli drawer with ample amounts of healthy deli meat.
Turkey breast on wheat bread can be a healthy and satisfying lunch
choice.
Offer several vegetable choices for the sandwich as well, including
tomatoes and lettuce. The entire family can create their own sandwich
that’s satisfying on several levels.
Add some carrots or apples along the side of your sandwich, and you
have an entire meal in a matter of a few minutes. Save your elaborate
meals for when you’re inspired to cook.

Home cooks are always looking for inspiration, such as
reading Hampton Creek recipes or watching a professional cooking
show. Take notes on simple ideas that you can use in your next meal
when you look over these recipes or shows. Inspiration for your next
meal can come from unexpected sources. In the end, your mind and
body will benefit from a healthy lifestyle that only contributes to a
longer lifespan than ever before.
8. BEST TIMES TO EAT FOR WEIGHT LOSS
Certainly what we eat has an enormous impact on our health and
weight status. But did you know that when and how we eat also make
a huge difference?

Eating at the appropriate times throughout the day will help to
maximize fat burning and keep hunger at bay.
Aim to eat every 3 to 4 hours. Most people eat three meals and one
snack, while others may prefer four smaller meals; you're free to find
the combination that works best for you.
Timing your meals in this way will improve your fat loss by preventing
excess insulin, allowing leptin to work its magic on appetite control and
metabolism, and by balancing the stress hormone cortisol. You should
also enjoy your meals at the same time every day.
Eat within 1 hour of rising. Your mom was also right when she told
you breakfast was the most important meal of the day.
When you skip breakfast, you lose its stimulating benefits on your
metabolic rate. You also become more likely to eat unbalanced meals,
more calories, and larger amounts of saturated fat throughout the day.
Plenty of research shows that those of us who skip breakfast are
actually heavier. Missing out on a healthy morning meal also increases
stress hormones.

Try not to eat before bedtime. Eating too close to bedtime raises
your body temperature, increases blood sugar and insulin, prevents the
release of melatonin, and cuts down on growth hormone release.
All these factors interfere with the quality of your sleep and the natural
fat-burning benefits of a good night’s rest. Furthermore, sleep
deprivation leads to more cravings and a greater likelihood of
overeating the next day.
If you must eat before bed, opt for a light meal or snack that's high in
protein and low in carbohydrates and fat, such as a protein shake made
with berries and water, salad with grilled chicken, or a shrimp and
veggie stir-fry.
Start the day with protein. For better appetite control throughout
the day, try combining your starchy carbs at lunch, dinner, or after your
workouts rather than at breakfast. Stick to eggs or whey protein
smoothies for breakfast and you'll eat less throughout the day.
Always eat within 45 minutes of finishing your workout. This meal
or snack is the only one of the day that should not contain much fat
and should be higher in carbohydrates. For example, have a smoothie
made with juice, fruit, and protein powder, but no flaxseeds or oil.

Never do your weight training or cardio on an empty
stomach. You will need energy from your foods to perform optimally.
You may, however, complete your cardio before eating if your session
will be less than 30 minutes.
Focus on your food. Do not eat while you are doing anything else
(i.e., watching TV, working, surfing on the computer, etc.). Focus on
chewing your food and relaxing while you eat.
Eat protein first. Eat the protein on your plate first to help speed the
signal to your brain that you are full.
Drink alcohol last. If you have alcohol or wine, do so after your meal
to enhance the hormones involved in appetite control and digestion.

9. IMPORTANCE OF WATER CONSUMTION
Water is by far the most important nutrient for the human body. Next
to oxygen, the human body needs water in order to survive. 2/3 of the
human body is water; therefore it is important to take in as much water
as we can. Our bodies replace 2 ½ quarts of water each day, to keep
running; and in order to stay healthy our bodies need lots of water.
Regular water consumption is good for our health and diet, and is
essential for many functions of the body. It is important in helping with
digestion; the absorption of food, the regulation of body temperature

and blood circulation, the carrying of nutrients and oxygen to the cells
in the body, and for the removal of toxins.
Water also helps with the movement of joints, and helps protect tissues
and organs in the body. It is also good to drink water for metabolic
and weight loss purposes. Drinking water metabolizes stored fats, and
helps maintain proper muscle tone.
Most importantly though, drinking water will prevent dehydration,
which can have detrimental effects on the body. By drinking enough
water, you keep a regular flow of fluids going in the body so that it can
perform its daily functions easily, and effectively.
Water consumption plays an important role for the digestion of solid
foods in the body. The digestive system depends on a sufficient
amount of water present to help with the breakdown of foods.
Acids and enzymes that are in the stomach need the balance of water
to break down food into a homogenized fluid. Once the fluid is formed,
it can be easily passed into the intestine for the next stage of digestion.
An acidic stomach will respond to hydration, and therefore make it
easier to digest foods. At times, an absence of water may lead to
common symptoms such as heartburn and constipation. Drinking water
will prevent these symptoms from occurring, and keep the stages of

digestion constant.
Drinking water can help the flow of water in the body and help keep
blood circulation going. Water helps carry nutrients and oxygen to the
cells, and helps remove toxins. It can also help regulate body
temperature, and store extra heat in the body.
Overall, it is important in keeping everything moving in the body, so
that it can perform its everyday functions.
Water Consumption helps with the protection of movement of joints,
and other organs and tissues in the body. In between joints in the
body there is a lining of cartilage that exists.
The lining of cartilage between the joints uses water as a cushion
between the bones so that the joints can move easily. If there is not
enough water being consumed, dehydration can occur in these joints,
which may cause arthritis.
Therefore it is important to drink enough water to supply the
protection that is needed for joints. Daily water consumption can aid in
protecting the gastrointestinal lining in your body, as well as various
organs and tissues. It can also be very useful in protecting the spinal
cord from shock and damage.

Water helps to create most enzymatic and chemical reactions that
occur in the body. Because it moves so many elements – nutrients,
hormones, oxygen, and antibodies, through the lymphatic system as
well as the bloodstream, it is important to have a proper intake.
Proteins and enzymes found in the body will function more efficiently
in lower viscosity fluids, which is why it is important to balance with a
proper intake of water. Water regulates all functions of the body
including everything that it helps to circulate and dissolve.
Water consumption also helps metabolize fat. It is the liver's job to
metabolize fat, and in order to do so it needs water. If not enough
water is consumed, the liver takes over the job of the kidneys.
When the liver takes over the job of the kidneys however, it is no
longer able to metabolize fat in the body. Therefore the more water
consumed, the more the body will metabolize fat.
Water consumption keeps the body hydrated. Dehydration occurs in a
number of adults, and can have a detrimental effect on the body.
When the body is dehydrated it has to work twice as hard to ration
and distribute the amount of available water. Because the body has no
reserve system it has to operate a distribution system for the amount

of water that has been made available. Usually dehydration causes
many side effects on the body as well.
You can produce joint pain, stomach pain and ulcers, back pain,
dizziness, as well as feelings of disorientation, and confusion. If you are
not drinking enough water, your body will start to retain it.
If you don't maintain your body's regular fluid balance you can damage
every part of your body's physiological functions. Dehydration is not
always easy to spot either. A lot of the time we don't know when we
are dehydrated, and only believe to be when we are thirsty.
This is not an accurate indicator of how much water you need. It is
always important to drink more than limiting it to when you are
thirsty.
Studies show that the majority of healthy people meet their daily needs
of water intake. In order to determine how much water you should be
drinking daily you must take your weight, and divide it by 2.
If you weigh 200 pounds then you should be drinking 100 ounces of
water on average per day. The rule is the more you weigh, the more
water you should be drinking.

Also, it is important to drink more water if you are exercising. When
you exercise you perspire twice as much water as you drink, therefore it
is very important to keep hydrated. Water should also be taken warm.
Warm water is known to absorb more quickly into the system than cold
water.
Another way of knowing if you are drinking the right amount of water
is to check the colour of your urine. The lighter the colour the better.
Finally, water consumption is crucial to a healthy lifestyle. Without
water our bodies could easily begin to shut down. Because water is
needed for so many different functions in the body, it is important to
consider how much water you are consuming.
You should not drink water only because your body is telling you to by
way of thirst. Usually your body already needs water, even before you
feel thirsty. Most importantly, think about how water consumption can
affect your body and your health. Drinking water on a regular basis can
boost your health and keep your body feeling great.

9. Foods and their macro contents
Allot can be written about this topic but let’s keep it short and sweet,
although there are a wealth of information on nutrition online we
chose myfitnesspall.com, here you can literally type in any type of food
and it will show you exactly how much calories, carbs, fat and protein it
contains.
This will help you with your calorie counting plus your protein, carb
and fat split, helping you to reach your desired goal.
They also have a great app which is very helpful for tracking your diet
and exercises.

Below is a step by step guide how to go about getting the info you
need.
1. GO ONTO THE WEBSITE AND CLICK ON THE FOOD ICON

2. TYPE IN THE FOOD TYPE AND HIT SEARCH

3. THE CALORIES, PROTEIN, FAT AND CARB QUANTITIES WILL SHOW
(For a more detailed breakdown and to change the quantity of the
food click on the food shown by the arrow)

4. A MORE DETAILED BREAKDOW OF THE NUTRIANTS IN THE FOOD
SELECTED

CLOSING WORD

GOOD LUCK!!