20 Secrets to Fitness

20 Secrets to losing weight,

Being Healthy,

& Staying Fit

www.beachbodycoach.com/fitmike

1. Decide to change your life.

2. Commit to an exercise Game Plan.

3. Succeed with goals!

4. Don’t go it alone – partner up.

5. Don’t Scrimp on Meals or calories.

6. Eat regular meals + snacks.

7. Take supplements that really Help.

8. Forget the fat-free & no Carb diets!

9. Eat Balanced – proteins, veggies, carbs & fats.

10. Burn fat while you sleep!!

11. Get More sleep.

12. Have a weekend diet survival guide.

13. Know how to eat healthy at fast food places.

14. Have healthy snacks on-hand.

15. learn how to read your food labels.

16. “Sugar Free” can cause more fat!!

17. Fight disease with superfoods.

18. Commit to regular exercise.

19. Mix up your workouts – add variety!!

20. Exercise with intensity!!


1. Decide to change your life!

Are you tired of being overweight and out of breath? Maybe just tired of having no energy?

This DECISION has to be made first. No one can do it for you. There’s no easy button. You have to decide that your life is worth changing for the better. Once you’ve made the decision – the rest is just HOW – And I’m going to help you get there.

The biggest part of the word “Diet” is the word “Die.” Eating healthy, however, is something you can live for. You’re eating to improve your health. You’re eating to live longer. You’re not eating to lose weight only to

then go back to your old eating habits. Decide to make the change and keep it….forever. Be passionate about changing things and eating healthy.


2. Commit to an exercise “game Plan”.

If you don’t have a GAME PLAN, you won’t know where to START. And if you don’t have a SIMPLE Game Plan, you won’t ever make it to the END.

If you’re like me, the thought of working out in front of a crowd, or waiting for a machine to free up so I can work out, just doesn’t appeal to me. All the time it

takes to get ready, drive there, wait for machines, chat with people, and drive back, quite frankly takes more time than I have in my day. You know what else always kept me from working out? I didn’t really know which exercises to do in order for me to reach my goals. Sure, I could get on every machine in the gym, but I didn’t really know what I was doing. BEACHBODY makes it so simple – they’ve thought through the workouts and the nutrition plans for you. We have a program to fit your goals and your personality. Literally, there’s a program to fit EVERYONE. And here’s the best thing, just put it in your DVD player and exercise along with them, and you’ll know you’re getting a great workout. With Beachbody, you don’t have to drive anywhere. You don’t have to wait on other people – You can workout anytime you want or when you have time. Your family can even workout with you. And as a bonus ‐ you don’t have to shower near people you don’t know. We GUARANTEE RESULTS with programs like: Power 90 – Lose weight and tone up Slim in 6 ‐ Lose weight and tone up Turbo Jam – Dance off the weight with aerobic moves Kathy Smith’s Project You – (for diabetics and those really overweight) Hip Hop Abs – Dance your way to flatter and toned tummy! Total Body Solution – Recover from aches, pains, & injuries. Power Half Hour – Get a GREAT workout in 30 minutes or less. Tony & the Folks – Low impact fun and fitness for ages 55 and over. 10 Minute Trainer – Only got 10 Minutes? That’s Fine. ChaLEAN Extreme – Ignite your metabolism and BURN FAT! P90X – Want Extreme Results in 90 days? INSANITY – Push yourself to you ultimate limits with this one!


3. Succeed with goals!!

What’s your goal?

Lose 10 pounds? 25 pounds? Lose 100 pounds?

How about Lower your Cholesterol? Lower your Blood Pressure? Eat healthier?

Whatever your goal might be, Beachbody and I can help you get there!

This is no time for flabby goals. Know & Define what you want! Knowing what motivates you will help your vision become a reality. Drill deep. Ask yourself for clear, specific answers. This is going to help YOU see where you’re going.

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4. Don’t go it alone – partner up!

Did you know that you can increase your success simply by having a workout partner or accountability partner?

Sometimes we just need that extra little push from someone to really stick to our exercise program. Tell your family and friends what your goals are and that you’re going to get in shape this year and ask them to check in with you from time to time.

Buddy up with someone to workout. Beachbody can help too! Beachbody offers ways to keep you motivated and accountable. Your

Beachbody coach can check with you regularly to see how your workouts are going. They can also provide you with tools to stay on track and get the best results possible.

Team Beachbody is also available on the internet to offer support and even MONEY (up to $1,000 per day) just for working out! You can also have access to meal plans, great recipes, and fitness and nutritional articles. Ask your Beachbody Coach about Team Beachbody and how it can help!

Join and save 10% on everything you get from Beachbody!


5. Don’t scrimp on meals or calories

You can lose weight by skipping meals, but you won’t be healthy!

Skipping meals only slows down your metabolism, and causes your body to actually hold on to your fat! Gross! There’s a correct amount of calories you need to take in each day based on your current weight and age. Not eating enough calories will cause you to store fat. Eating

too many calories will cause you to gain weight AND fat.

Catabolism is a process where your body actually breaks down muscle in order to produce the energy your body needs to function. This happens when you don’t eat enough. Your body would rather break down muscle than burn fat whenever you skip meals – we call this “Starvation Mode”. The key is to find the correct number of calories you need to eat in a day to be healthy and lose the weight you want to lose – the correct way.

Talk to your Beachbody Coach about your weight loss goals and how many calories you need reach those goals!


6. Eat regular meals + snacks.

Want to curb your hunger cravings and keep from overeating? Add snacks to your day!

The reduction of food intake slows your metabolism. Eating 3 times per day or less slows your metabolism. A slow metabolism doesn’t burn calories. To keep your body burning calories throughout the day, your body requires food every 2 to 3 hours. For example – 7, 9:30, 12, 3, and 6. Obviously, those can’t all be big meals. It’s best to have your larger meals earlier in the day. You’ve probably heard the saying “Eat like a King at breakfast, a prince at lunch, and a pauper at dinner.” The 9:30 and 3 time slots are more like snacks.

Add an apple, or orange, or nuts, or low fat cheese with Triscuits, or some low fat fruity yogurt, or even a protein bar at either the 9:30 and 3 o’clock time slots to keep your metabolism stoked!

This type of eating schedule will fuel your body with energy and fire up your metabolism and keeping it burning all day long.


7. Take supplements that really Help!

It’s not possible to get the nutrition your body needs by eating food alone.

ActiVit Multi‐Vitamins – Everyone NEEDS a Multi‐Vitamin. A Multi‐Vitamin can make all the difference in your energy levels throughout the day. Get the high‐quality vitamins, minerals, and antioxidants your body needs to stay healthy while reaching your fitness and weight loss goals.

The Healthiest meal replacement drink available! Comes in a rich Chocolate flavor and a fruity Greenberry flavor. More than 70 organic and natural fruit, plant, and vegetable ingredients from around the world combine to make a drink that is designed specifically to regulate your blood sugar levels, lower your cholesterol, give you more energy, and make you more regular in 30 days or you don’t pay for it. If you’d

like to taste this amazing shake, contact your Beachbody coach!

Total Health Women’s Formula – It’s not fair that men lose weight quicker than women, right? Get the added energy and nutritional support women need to maximize their weight loss and muscle toning results. This formula contains a special blend of three ingredients to ensure the thyroid can play its proper role in response to any exercise program—without risky ingredients like ephedra. The soy isoflavones in this formula may also help reduce some PMS and menopause‐related symptoms.

P90X Peak Health Formula's potent combination of all‐natural vitamins, minerals, and antioxidants will boost your strength and energy to levels you never thought possible. You get all these ingredients in one packet—at a substantial savings over what you'd pay for the same ingredients if purchased separately.

Herbal Immune Boost ‐ Stop colds before they start with this natural formula. Herbal Immune Boost naturally strengthens the immune system during times of stress and high germ exposure. Beachbody's unique proprietary formula contains some of the most effective natural ingredients for boosting the immune system. In particular, the Chinese herb astragalus has been used for centuries to strengthen the body's immune system.


8. Forget the fat-free, no-carb diets.

The truth is: Your body needs fats and carbs to be healthy.

There’s a lot of confusion about fats and carbs. Most of the time, I hear of people who have stopped eating carbs all‐together or everything they buy is fat free. Both can be harmful to your body.

Your body uses carbs for energy. So, your body needs carbs. Learning the difference between healthy carbs and unhealthy carbs is the key. We want to increase our healthy carbs and eliminate the unhealthy carbs.

Add complex carbs to your diet like oats & whole grains, brown rice & legumes and beans, and fruits. Stay away from simple carbs like refined grains (white breads and rice), chips, refined sugars (even artificial sweeteners), soft drinks or even alcohol. Complex carbs give your body energy for hours. Simple carbs are burned up very quickly and leave your body drained of energy and wanting more.

Your muscles and joints need fat to function correctly, but “bad” fat can lead to heart disease, obesity, and many other health problems.

Good fats are found in products like Extra virgin Olive oil, Cocunut oil, nuts like Almonds & walnuts, flaxseed, and even fish like salmon (also a great source of protein).


9. Eat Balanced – proteins, veggies, carbs & fats.

Your body needs nutrients from many different sources.

A good well‐rounded nutrition plan will incorporate nutrition from many different sources – proteins, veggies, carbs, and fats from both meals and snacks.

Protein is used to build your muscle.

Carbs are used to give you energy.

Veggies are needed to give your tissue and organs the nutrients they need to function smoothly and properly.

Here’s some interesting information about Fat. For weight loss, healthy fat is important for several reasons:

• Fat helps your body control blood sugar and insulin spikes after eating carbohydrates. Better sugar metabolism means less fat storage.

• Fat slows down digestion and aids nutrient absorption. You'll stay fuller longer and get more health benefits from the food you eat.

• Essential fatty acids (such as omega‐3s) may boost your metabolic rate and increase fat‐burning.

• Fat tastes good. It also provides a "mouthfeel" that is satisfying, which can help you be happy with less food.

Avoid saturated and trans fats (which are found in red meat, full‐fat dairy products, and many packaged foods), and instead choose monounsaturated and polyunsaturated fats like those found in Fish, Olive Oil, Avocados, Nuts, and Flaxseeds.

Your meals should consist of foods from each of these. Don’t like Veggies? Then eat more fruits to get the nutrients you need.

Want to get a well‐balanced meal in one convenient Shake? Ask your Beachbody coach about

Shakeology – the meal replacement shake that has over 70 fruits, vegetables, and plants in it (no

artificial anything), but tastes like a rich chocolatey Milk Shake or Fruity Smoothie.


10. Burn Fat while you sleep!!

You heard me right! Use this one simple RULE and you’ll actually burn fat while you sleep!

While sleeping, our bodies use carbohydrates in our system to rebuild and repair muscle from daily activities. If there are no carbohydrates present in your system, your body will burn fat to repair those muscles.

Make your mid‐afternoon snack the last time you eat carbs (fruit, grains, etc.) and by bedtime your body will be ready to burn the fat. Your Dinner meal would just be Meats and Veggies.

**Diabetics can do this also. Listen to your body! You know when your blood sugar levels are getting low. Carbs can be absorbed through vegetables and supply the body what it needs. If you’re feeling low, eat a small amount of something at dinner to tie you over to bedtime and don’t eat within 3 hours of bedtime.


11. Get more sleep.

Getting the right amount of sleep helps with energy levels, eating healthy, and your weight loss goals!

While sleeping, your body repairs itself and rebuilds your muscles. Cutting that short means your body doesn’t get finished repairing itself, which means your body isn’t ready to perform to it’s fullest!

Lack of sleep can deplete your body of energy. When you don’t have energy, you start looking for ways to boost energy – like coffee, sugar drinks, and sugary foods. This leads to crashing your diet and only crashing your system harder. Even diet drinks will cause you crave more sugar.

Your body needs a good 7 hours of sleep to perform correctly. You might think you can get by on 4, but just look at your body. One reason your metabolism might be slow, or you find it hard to lose weight, or your find it hard to kick sugar, or you don’t have enough energy to make it through the day, then maybe getting in bed slightly earlier is just what the doctor ordered!


12. Have a weekend diet survival guide.

The weekends can really crash your diet and your exercise plans!

How many times have you started on Monday and done really good exercising and eating through Friday, only to totally blow it on the weekend? And usually this happens simply because we don’t have a game plan in place for what to do on the weekend.

Create a Weekend survival guide. Think ahead about what you’re going to eat and when you’re going to workout. Have healthy foods available for you to eat so that you can grab them if you’re on the go – like nuts or fruits or a meal replacement bar from Beachbody.

Know what restaurant you might eat at and think about what you’re going to order that’s healthy. If you go to a party, bring something that you can eat just in case the only thing there is pizza. Or, simply limit your eating of bad food choices and don’t overeat. Eat fruits and drink lots of water.

The weekends don’t have to crash your results! Take charge and continue your success – you’re going to be so much happier the following week!

Here’s some tips:

• Lay off the liquor – empty calories can really add up and you’re more likely to make bad food choices after a cocktail or two.

• Be first to order at a restaurant – this sets the tone for the meal. When others order bad choices first, it’s easier to follow their lead.

• Reward your hard exercise work with something other than food. Go see a movie, or buy a DVD, or buy some new workout clothes as your reward. Rewarding yourself with indulgent food only leads to slower weight loss and a horrible life‐long habit.

• Eat snacks that are healthy but sweet. I have a healthy chocolate shake every morning, and a healthy meal replacement chocolate fudge bar every day, so my cravings for bad sweet foods goes way down. Want to know what I eat? Ask your coach about Shakeology and P90X protein bars.

• If you blow it, don’t wait till Monday to start over. Start back right away.

• Check the scale frequently during the weekend.


13. Know how to eat healthy at fast food places.

Let’s be honest – we ought to just eliminate the “S” in “Fast” and call it “Fat Food!”

Fast food has become a part of life. Our busy schedules and traveling don’t always afford us the opportunity to eat healthy. So, we need to just deal with it. In a pinch, you can eat at a fast food place and not crash your diet. Here’s how:

Know the restaurants that have healthy food! Understand that LOTS of fast food places will gimmick you into believing they have healthy food by saying “No Trans Fats” or they’ll show pics of salads! Sometimes salads can have more calories than burgers.

Wendy’s has some selections: a large chili has 330 calories and a side Ceasar Salad with low fat

dressing has about 80 calories – so that’s a complete meal for under 500 calories.

Subway: a 6” turkey on wheat with spinach and mustard only has about 280 calories. Add veggies for

extra nutrition. A 6” Oven Roasted chicken breast on wheat with spinach and mustard only has about 315 calories. Add a side of apple slices and a water to complete the meal.

Chik‐Fil‐A: Their Southwest chargrilled salad with the low fat berry vinaigrette dressing is only about 300 calories. Their Chargrilled sandwich is only 270 calories. Their regular chicken sandwich is only 410 calories – not bad, but why have the extra calories? Add 70 calories with a fruit cup.

In general, stay away from dressings and sauces on the sandwiches – they can add as much as 300 calories. Skip the cheese if you really can’t taste it anyway. And check the nutritional information on the restaurant website if you really want to know what’s in your food.

For those with an iPhone, check out the app called “restaurant nutrition” – it’s got tons of fast food places with all the foods listed. It ‘s the perfect app for on the go people.


14. Have healthy snacks on-hand.

Healthy snacking can cut your cravings way down and help you meet your weight loss goals!

I’m a fan of snacking. Sound weird? Well, think about it. Snacks tie you over to the next meal and keep you digestion moving and burning calories. Now, I’m not talking constant snacking – that would be bad.

Have a set aside time to snack so you look forward to it. Then, make it rewarding! Have snacks like fruits, nuts, yogurt, protein bars, home‐made trail mix, or even pita chips and hummus. Even when you get in a pinch and don’t have time fix something big, you can grab a quick snack to tie you over.


15. Learn how to read your food labels.

A few seconds is all it takes to know whether or not your should put it in your grocery basket!

Food labels can be deceiving. Fat‐Free, No Trans‐Fats, Sugar Free, Wheat, and words like Healthy all appear on labels – but are they telling us the truth.

Trans Fat and Saturated Fats: Look at Trans Fat first. We don't need it, and there is always another food option without it. Trans fat is man‐made fat that comes from dubious preparation processes. If an item has any, put it back on the shelf! Next, I look at saturated fat. We don't need much of it, and if we eat meat or dairy products, then we have probably met our requirements without it needing to be in our other foods. Next to the number of grams, you'll see the percentage of your daily requirement that the food contains, eliminating the need for math. If that number is high, be wary. Of course, you must evaluate what you're buying. Olive oil, for example, is a fat, so it's going to have a high number. However, you don't use much. Potato chips, on the other hand, would have a lower number, but you might eat the entire bag, so you should consider that. But that's obvious stuff, right?

Serving Size: Look at the serving size on the label. Let’s say the calories per serving is 100, but it makes a huge difference if the servings size is 2 TBSP vs. 8 oz.

Sugar: Get instantly suspicious if this number on the label is high. Sports foods are supposed to have sugar because you want to quickly replace blood glycogen lost during exercise. All other foods don't need it. If you're buying a dessert item, you'll expect a high ratio of sugar, but for anything else, you're probably getting a cheap product that's poorly produced. Remember that many "low‐fat" foods have a lot of sugar—it's not technically fat ‐ It just makes you fat!

Sodium. Prepared foods are usually laden with sodium. Oftentimes, you can find an "organic, nonfat, low‐carb," purely healthy sounding food item that has over 1,000 milligrams of sodium, which is around half of your "recommended daily allowance" (RDA). What you're generally looking for from these three "s" ingredients (saturated fat, sugar, and sodium) is a low number, and it only takes a few seconds to figure it out.

Length of ingredients list. Just take a quick glance at the ingredients list and see how long it is. If it’s really long and you can’t pronounce half the items in the list, then just put it back. If it lists High Fructose Corn Syrup, put it back. If it lists Monosodiumglutemate, then put it back.

Here’s a tip on Wheat Bread. If the ingredients list has the word “Enriched” anywhere in it, put it down because it won’t help your body. For REAL Wheat Bread, it will read “whole Grain Wheat” or “Stone ground wheat” or “Whole Wheat”.


16. “Sugar Free” can cause more fat!!

I can’t possibly do justice to this topic on one page, but I will try to just give key tips and info.

I find it interesting that since 1987, the number of Americans who consume

artificially sweetened products has more than tripled to nearly 200 million. During this same period, obesity rates have risen from 15 percent to over 30 percent. Here's a quick rundown of seven of the major players.

Saccharin (aka Sweet 'N Low). The oldest and most scrutinized chemical sweetener. In the 1990s, it was discovered that rats and humans were physiologically different, so the mechanism that caused cancer in the rats didn't apply to us; but then, in 2003, the National Cancer Institute released another study saying something along the lines of, "Oops, maybe it does cause bladder cancer after all." Stevia (aka Sweet Leaf or Honey Leaf). An herbal sweetener from South America, stevia is the only sweetener on this list that hasn't received FDA approval. The upside is that it's been used by indigenous cultures for thousands of years, some of which don't seem abnormally small. Because it's natural and time‐tested, it's become trendy with the whole‐foods sect and can be found at most new age markets, sold as a supplement. Sucralose (aka Splenda). Chemically combine sugar with chlorine, and voilà! You have a product the human body can't process, so it passes right through. Sucralose has been animal tested and FDA approved. However, there are a few researchers who claim sucralose shrinks the thymus gland and enlarges the liver and kidneys. They also point out that it hasn't been around long enough to show any long‐term effects. Time will tell, but, despite the warnings, this is currently the fastest‐rising sweetener on the market. Aspartame (aka NutraSweet and Equal). This synthetic derivative of a combo of aspartic acid (an amino acid) and phenylalanine is a popular favorite for diet soda drinkers. Some research indicates that people can be aspartame‐sensitive, receiving headaches from consuming it. Also, there are dozens of theories floating around pinning aspartame with brain tumors, chronic fatigue syndrome, Alzheimer's disease, and so on. Although no study has ever proven any of this, whether or not this compound is truly safe remains to be seen. Lately, negative research related to diet soda has been piling up, which is aspartame's monetary wheelhouse. Interesting Facts: In an experiment, funded by the National Institutes of Health and Purdue University, nine rats received yogurt sweetened with saccharin and eight rats received yogurt sweetened with glucose (sugar). After receiving their yogurt snack, the animals were given their usual food. At the end of five weeks, rats that had been fed sugar-free yogurt gained an average of 20% more weight. Rats fed sugar-free yogurt were consuming more calories and had 5 percent more body fat. Comsuming artificial sweeteners in diet drinks actually causes greater cravings for sugar in other foods.

A 2008 study posted online in Circulation stated that the risk to DOUBLE a person’s risk of heart disease, diabetes, or stroke was 34 percent higher among those who drank one can of diet soda a day compared with those who drank none.

Limiting the amount of actual sugar in your diet is more healthy than consuming artificial sweeteners.


17. Fight disease with superfoods

Include these foods in your diet to be healthy and fight common diseases and illnesses.

1. Bananas. Studies suggest that this potassium‐packed fruit may assist learning by making you more alert, normalizing your heartbeat, and sending more oxygen to your brain. High in fiber, bananas are also a satisfying snack food.

2. Salmon, sardines, and herring. Fatty fish are full of neuroprotective omega‐3 fatty acids that aid communication between nerve cells to improve learning, retention, and memory. Omega‐3 fats also help expand blood vessels to improve circulation and blood flow. If you don't get enough omega‐3s by eating fish, try meeting your omega‐3 needs through a supplement, like Core Omega‐3™.

3. Grapes and blueberries. The antioxidant kings of the fruits and vegetables world, antioxidants have been linked to improvements in short‐term memory and motor skills, and even reversals in age‐related declines in balance and coordination.

4. Hot cocoa and green tea. While you're warming your insides with hot cocoa and green tea, you'll also be getting a heavy dose of antioxidants to protect your brain cells and reduce stress. If you're in sunny California, like we are, green tea found in our Slimming Formula supplements may be more palatable.

5. Whole grains and brown rice. Switching to whole‐grain brown rice is a good way to slim down and wise up. Brown rice has a lower glycemic index number than white rice because of its fiber content, thus reducing its "sugar rush" effect. It's also loaded with vitamin B6 and magnesium, which have been linked to improvements in cognitive health.

6. Almonds and walnuts. Rich in omega‐3s, antioxidants, protein, and fiber, these nuts can help you slim down by making you feel satiated longer—as long as you don't overdo it as they're also high in calories and fat.

7. Corn. Just one cup of corn will provide you with about 25 percent of your daily recommended value of thiamin (vitamin B1), which is essential for brain cell production and cognitive functions. A lack of thiamin has been shown to lead to senility and Alzheimer's disease. Just remember to go easy on the artery‐clogging condiments associated with corn.


18. Commit to regular exercise.

We all know we need to do it – we just struggle with TIME!

Find a time that works for you and Guard it!! Do you have 10 minutes in your day somewhere? Can you squeeze in 20 minutes during your lunch hour? How about mornings? How about nights?

Whatever it is – find that time, and make it a priority! This is your health we’re talking about here – how important is your health to you?

If you’re following a Beachbody program, you won’t have to worry about which workouts to do each day. Our programs come on DVD, so just stick them in and go! No wasting time running to the gym, or waiting on people to get off machines! If you’ve only got 10 minutes – we’ve got a workout program for you – 10 Minute Trainer!! And it really works in 10 minutes a day. The key is to just be consistent.

If you’re doing your own thing – weight train every other day and do some cardio in‐between. Take 1 rest day per week – this will improve performance the following week.

If you need help with a program – just contact your Beachbody Coach!


19. Mix up your workouts – add variety!

Getting bored with your workouts – Mix it UP!!

Are you on a plateau? Have you stopped losing the weight? Then maybe you need to mix it up with some new exercises.

Beachbody workouts are great for giving you variety. It’s true that your body gets used to doing the same workouts over and over again and then you stop losing the weight. If you can provide some variety and Mix it up, then you’ll see the weight start falling off again. We guarantee results with our programs!

Keep the body guessing! Mix up your workouts and you’ll get the results you’re after. Just ask your Beachbody Coach how.


20. Workout with intensity!

If you don’t “Bring It” in your workout, you’re just wasting your time.

Who likes to waste time? Not me. When I’m working out, I want to get the most out of everything I do. If I’m going to sweat, I want it to count!

Intensity is the key to great results. Intensity means getting your heart rate up into your fat‐burning zone and keeping it there. You’re going to strengthen your heart, increase your cardio capacity, and burn the calories faster with intensity.

Everybody’s intensity level is different, but everbody’s heart rate increases with intensity and that’s what determines the number of calories you burn and how much fat you burn!

So, next time you workout, don’t waste your time – Bring It!!!

Ask your Beachbody Coach how to “Bring It” with workouts like P90X, or Turbo Jam, or ChaLEAN Extreme, or Slim in 6, or many others! Our DVD’s guide you through the workouts and show you how to “Bring It”, burn the calories, and stop wasting your time doing things that don’t work!!

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20 Secrets to Fitness