Quick Tips

Plan Your Workout

Plan your workout, write down the schedule and treat it like an appointment that you can't afford to miss. Build in time to change clothes and clean up. Don't short yourself. Your workout add to everything else in your life so if it takes 5 minutes away from something else that's a deal you should do all day!

~ Gunnar Peterson
Reduce Trans fats Intake

They can be found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.
Reduce Saturated fats from your diet

They can be found primarily in animal sources including red meat and whole milk dairy products.
Eat more Polyunsaturated fats

Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, are good for you. They can be found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, and flaxseed oils, and walnuts.
Eat more Monounsaturated fats

They can be found in plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame).
Stay away from Unhealthy Carbs

Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar and white rice that have been stripped of all bran, fiber and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.
Eat More Heathy Carbs

Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.
Fill up on colorful fruits and vegetables

They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants and fiber.
Add Exercise to Your Day

Find something active that you like to do and add it to your day, just like you would add healthy greens, blueberries or salmon.
Water Helps Your Diet

Water helps flush our systems of waste products and toxins. Remember to drink at least eight 8 oz. glasses of water daily.

Quick Tips

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