love strong
hug strong
smile strong
work strong
BE strong
L I V E S T RO N G

.....show others your strength!!

"iTS ALL ABOUT EATING"...... eATING HEALTHY,THAT IS.. Eating healthy means eating nutrient rich and natural foods in moderation. Eating in moderation is checking the servings so that you do not go overboard on calories! The best is to get a max of 3 fruits and 4 vegetables a day! Calories should be counted or at least keepen some what of a track of when losing weight. Clean Eating is eating non processed or artificially flavored foods.. usually, only eating organic or natural foods. Great choices: oatmeal(steel cut),fresh fruits and vegetable,nuts, fresh chicken,fish, or other meat(try to limit read meats). Avoid even things like dried fruit,juice drinks,frozen microwavable meats or dinners, deli/lunch meat. Clean Eating is all about eating fresh. It is a limited diet but great for workout fiens like myself!! To lose weight and sculpt lean muscle: Eat lots of fruits/veggies, lower calorie intake/count calories, lower carbs!!, lower sugar and salt intake, NO JUNK FOOD...AT ALLL....... stay fit and never quit!

Execrise tips: Work different muscle groups everday. Mix cardio with weights. Do polymetrics! (like squats while holding a weight bar and lifting up as you squat) Change your workout a little bit every time! (ex. if you do the ellyptical everday at least add in some sprints-go as fast as you can for 20 secs and slow down for 10 secs and repeat) ABS: start counting your reps once you feel the burn!! Workout of the day: ellyptical(30-60 mins) ABS: lie with back on floor legs striaght out. with a big exercise ball hold it first over head so arms past your ear then lift your arms and legs to meet and pass the ball to your feet. then lower down. and back up. thats one rep. repeat 10-12 times LEGS: 3 squats then lift one leg to the side striaght out then sqaut and lift other leg. thats one rep. repeat 8 times. MIX IN CARDIO... like jumping jacks,jogging in place, hit the bike, ellyptical or treadmill!!

Don't let anyone stop you from being fit and healthy. If it makes you happy, just do it! GO FOR GOLD. go for bigger and better. Everytime you train, wheteher you are in the gym, running,biking,or doing a workout in your room... Go the extra mile. Think healthy everyday and everywhere! Do a push up or sit up before bed or when you wake up. Think healthy,clean,adnd fresh. You will feel more organized, happy, and in touch with your life! Get up and go! Go for gold... SHINE ON.

down n dirty 5k!!