1. Ready to get in shape? Lets start stretching!

2. Workouts Diets Myths Quit

3. Eating healthy take 100% commitment Most people will say to cut out fatty and junk foods. While this is correct, some foods have fat in them such as eggs and peanut butter The biggest key to eating healthy is to not eat at all, it’s to drink water and lots of it. Next

4. Mornings start it off right with an assortment of nutritions. Eggs both egg whites and regular eggs can work fine Oatmeal is very low in calories and fats. NextPrev

5. Mid-day meal Grilled chicken is low in sodium and calories Assortment of vegtables Next Prev

6. Snacks High fruit intake with high water concentration such as apples, oranges, and watermelons. Small fruit or vegtables such as grapes or green beans PrevNext

7. Dinner Tuna- while high in protein, tuna helps take in protein needed when exercising. Spinach- low calorie, fat and carbs Mixed fruit for hydration PrevMenu

8. Working out tips DO NOT focus just on cardio The trick to losing weight and keeping it off is to mix strength training and cardio Next

9. Stretching At least twice a day take time to fully stretch your body. Stretching increases circulation to allow more blood flow to your muscles PrevNext

10. Strength Training Mix your days of strength training by splitting up body parts such as upper body and lower body. Upper body workouts can consist of bicep curls, tricep extension, bench press, decline and incline chest press, lat pull down and shoulder raises Abs or core workouts should be done every other day PrevNext

11. Cardio Cardio workouts should be done atleast once to twice a week Cardio workouts can consist of running on treadmill or outside, elliptical machine, free runner, stationary bike and row machine. Prev Menu

12. Mythbusters Myth: If you’re heavy, you’re fat Truth: When you start weight training, it's natural to initially gain weight. Weight training stimulates the body to build lean muscle which will help to improve your metabolic rate. But this muscle also contains a large amount of water. Next

13. Vegetable myth Myth: You can’t add muscle with veggies Truth: To build muscle, you need three consistent elements: stimulus from exercise, calories, and nutrients to support muscle building and recovery. Vegetables are filled with slow-digesting carbs, minerals, and vitamins. They're like grains, but with fewer calories. If you eat enough calories and sufficient, complete proteins, you'll gain muscle. Prev Next

14. Carb Myth Myth: Carbs are bad Truth: If you want to gain muscle, you're going to need carbs. If you take them out completely, you'll burn more body fat during training perhaps, but you can't keep it up for long. Carbs are fuel for intense workouts, fats are not. Choose a macro plan that suits your athletic goals. If you're an athlete, you're going to need more than protein to make it through a game. Prev Next

15. Calorie Myth Myth: Lots of calories make you fat. Truth: Chronically eating more calories than your body needs will make you gain weight. But you can gain both muscle and fat depending on where the calories are coming from and whether you stimulate your muscles into growth. PrevMenu