Words of wisdome

Dont let others bring you down. fly high solo

live STRONG.

ab check!

Nutrition and Fitness Tips:

Cardio is key to workouts! (at least 20-30 mins a day)

Do interval training

Give your different muscles a break: work your abs one day, legs the next, and next day back to abs!

Eat at least one hour before workouts

Blast through a workout by listening to your favorite music

Drink coffee up to one hour before workouts

Drink green tea

Eat lots of fiber

Eat fruits and veggies

Try not to eat too late at night( 1 to 2 hours before bed)

Eat oatmeal to soothe stomach after over-indulging ;)

*Get at least 8-9 hours of sleep

-Workout anytime of the day… as long as you get it in!

Exercise Tips!

Exercise Tips:

Do intervals: work muslcles for 20 and cardio for 5 or do jump rope or jumping jackes sprinkled in between muscle work.aka key = keep heart rate up!

For abs: Try planks(things that work your whole core)

Try new exercises

For arms: Lower weights, more reps

For legs and gluts: Donkey kicks and fire hidrins are the best!

Best cardio machines: elyptical and treadmill

*Cardio is key to every workout!

*Always rest a day for each muscle group

TO LOOSE WEIGHT: Eat healthy + exercise (nothing else)= perfect

eat balanced meals

best foood: chicken, fish, VEGGIES, FRUIT, oatmeal ,cereal, GREEK yogurt

best snacks: yogurt(greek esp.) oatmeal, nuts, fruits, dry healthy cereal, energy bars(good ones- watch the fat and carb values)

fruit, fruit, fruit ..and nuts!

cut back on cheese and bread!

sip green tea almost every day!

cut back on those flavored drinks like soda, lemonade…. drink au naturale WATER!

do alot more cardio! (30-40 min a day)

********TAKE AT LEAST A 1 DAY BREAK FROM EXERCISE*********

*eat at least one hour before workouts!

*it’s better to workout on an empty stomach(a snack like a banana or trail mix is good before!)