1. Fitness & Nutrition Coaching Exercise  Muscle  Body Fat  Body Composition Portions  Goals

2. THE BEST EXERCISE? It’s not how hard you train, it’s how efficient you train that makes all the difference. You cannot simply do cardio for long-term success. Lifting weights (aka: strength training) is the ONLY way to gain muscle tissue. Our bodies were made to move!

3. MUSCLE As we age and are inactive, we naturally lose muscle tissue. This is extremely detrimental. Eating properly and exercise go hand in hand to get the results you are after. They have a synergic relationship.

4. BODY FAT We have “taught” our body that it needs a certain amount of body fat for various reasons:  We over-eat we store fat  We under-eat we store fat  We graze we store fat Over-consumption or Starvation

5. BODY COMPOSITION Increase muscle definition and decrease body fat. Fitness & proper nutrition are necessary to change the composition and shape of your body. Period.

6. PORTIONS Portions of food are everything! This should be your “take-away” today! Using a cars gas tank, as an example. If a gas tank holds 15 gallons of fuel and you try to add 18 gallons what happens? It spills over. You are the gas tank; food is your fuel. You can only use so much fuel at one time.

7. GOALS Set goals in 4 week increments giving yourself enough time to hit your markers. Don’t expect perfection! Enjoy the journey!

8. Each day is going to come and go no matter what. Don’t wait to start!