Do’s and Don’ts


  • Write down your fitness goals.
  • Always strive to eat a well balanced diet that includes ample servings of vegetables and fruit.
  • Supplement your diet with essential fatty acids. You can do this by eating two servings of fish per week.
  • Choose alternatives to satisfy your cravings.  Consider frozen fruit over ice cream.
  • Always stretch before and after your exercise routine.
  • Don’t overdo it! Try doing too much at once and you’ll burn out swiftly. Slowly increase the intensity of your workouts.
  • Diversify your workout routine.  If you do the same exercises day after day, you’ll quickly tire and are more likely to skip workouts.
  • Work out with a friend.
  • Keep healthy snacks available at all times. You’re less likely to grab junk food.

Fill your diet with nutrient dense foods. Examples are:

  • Lean Protein Sources (chicken breast, turkey breast, fish, egg whites)
  • Healthy Starchy Carbohydrates (brown rice, sweet potatoes, oatmeal)
  • Lean Fibrous Veggies (broccoli, mushrooms, squash, zucchini)
  • Fiber Packed Fruit (apples, berries, oranges, grapes)
  • Healthy Fats (flaxseed oil, avocados, walnuts, olive oil)

If you are having a hard time thinking of healthy food here is a list so you no longer have to question what to buy and eat 🙂


  • Over-train. Your body needs time to recover in between workouts.
  • Skip breakfast. Eating breakfast will jump start your metabolism and provide you with the energy you need to get through the day.
  • Skip stretching.
  • Skimp on sleep.
  • Set unrealistic goals. A healthy rate of weight loss is 1-2 pounds per week. If you have 50 pounds to lose, don’t expect it to come off overnight, you’ll set yourself up for disappointment.
  • Compare your successes and failures to others. Everyone is unique, and what works for some may not work for others.
  • Work out randomly. Work out regularly to maximize the benefits you’ll reap from a consistent fitness routine.
  • Give up!

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