Practicing healthy habits doesn’t have to be hard. Not sure where to start? Use these tips to achieve your fitness goals and improve your energy levels quickly and easily.
Begin by using the power of vision.
  • Visualization
Sit in a quiet place. Think of your fitness goals. Now, close your eyes and imagine looking in the mirror and seeing a fit and younger looking you. Imagine feeling full of energy, free of illness, and more fun loving throughout the day.
Food for Fitness
  • Drink filtered water:
Water helps remove metabolic wastes (toxins) and will provide you with more energy for your activities. Aim for two to three liters per day.
  • Avoid sugar:
Not only will sugar keep you fat, it can also set you up for sickness. Try the sweetness of stevia, a natural herb found in your local health food store. Stevia will keep your blood sugar stable while aiding in fat loss.
  • Eat every 2.5 to three hours-
Eating revs up our metabolism to allow for quicker fat loss, keeps our minds sharp, and provides consistent energy throughout the day.
  • Have protein at every meal .
  • Eat “raw foods” every day. 
Choose organic for their incredible taste and to avoid unwanted pesticides and herbicides (toxins).
  • Walk, Swim, Hike, Bike
Consult your physician before beginning any form of cardiovascular exercise. Obese people have a higher incidence of joint trauma when exercising; 
  • Week one should involve a one-hour walk every day for that week.


  • After week one, aim for three to five days of cardio training for 20 to 60 minutes.


  • Always start with a warm-up and end with a cool-down for five to 10 minutes at a low intensity.
Stretch before, during, and after exercise. This will help improve your post workout recovery, keeping you pain-free with higher amounts of energy.
  • Maintain your heart rate at the “Healthy Heart Zone.” this is 50 to 60 percent of your maximum heart rate. 


  • Pump It Up
This exercise component is referred to as strength training, resistance or weight training.
Watch your speed. When performing your exercises, use slow, controlled movements. Count one to two seconds for each lifting movement and three to four seconds for each lowering movement.
Start with light weights. The tendency to use too much weight typically results in poor form and reduces your ability to get results while increasing the risk of injury.
  • Change your routine every six to eight weeks. By doing so, you are continuously challenging the body to keep progressing .This can be done either by revamping the entire workout or just by changing a few exercises.
  • Avoid over-training. Never train the same muscle group two days in a row (abdominals are the exception). Signs of over-training are feeling burnt out, weak, and/or sore.

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