Where to Start?

•Start by Making Healthy Food Choices

•Start by Increasing Your Water Intake

•Start by Planning Your Meals

•Start by Scheduling Your Fitness

Start by Making Healthy Food Choices

• If you are not eating at least five servings of fruits and vegetables a day then you are not eating healthy.

• Eat more fruits and vegetables by having them available to you where ever you are such as in your kitchen or with you on the go.

• Add Apples, Oranges, Grapes, Raisins, Nuts and other fruits and vegetables to your shopping list.

Start by Increasing Your Water Intake

• Water is an essential element to your body functioning properly

• Drink at least eight glasses a day to stay hydrated

• Drink a glass of water before each meal to aid in digestion

• Drink water before, during and after any exercise routine keeping your body hydrated

Start by Planning Your Meals

• Eat healthy by planning your meals helping you make healthy food choices ensuring you get at least five servings of fruits and vegetables everyday.

• A Sample Daily Meal Plan:

– Breakfast with eggs, turkey bacon, oatmeal and banana

– Apple for a snack between breakfast and lunch

– Lunch with turkey, chicken or tuna

– Nuts for snack between lunch and dinner

– Dinner with chicken or turkey salad with yogurt for dessert

Start by Scheduling Your Fitness• You’ve decided to Get Active and Get Fit, Now

add your fitness to your schedule:

Sunday Mon Tue Wed Thurs Fri Sat

Rest Dayor

Walk, Jog, or Run for 30 min

100 BodySquats

Walk, Jog, or Run for 30 min

Open Day

Walk,Jog, or Run for 30 min

Rest Dayor

Take a 30 min walk

Do 100 Sit ups

ShoulderRoutine

Do 100 Sit ups

To addFlexibility

Do 100 Sit ups

Make upDay if

or Do 100 Push ups

Do 100 Push ups

To your Schedule

Do 100 Push ups

You missed

Take a 20 Min Jog

A workout

(Sample Weekly Home Training Schedule)