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13 TIPS To Look and Feel Better Than Ever
Changing bad habits is not easy. If it were, we would all be perfect right. Are you perfect? I know I’m not even close. But I strive everyday, not for perfection but improvement. You know what? That’s really the answer. Improvement. A constant desire to enrich our minds and bodies. This may sound a bit clique but health and fitness is not a destination it is a path. Here are some tips that successful people use to lose weight and feel great. Try them out and continually strive for improvement.
SUCCESS TIP NO. 1: DRINK 8‐10 GLASSES OF WATER EACH DAY
Okay, for many people this is a big problem. Water doesn’t taste all that great generally
because water doesn’t really “taste” like anything. Drinking water 8 to 10 times each
day gets easier the more you actually do it. It is simply a matter of conditioning your
taste buds, and yourself,so that it becomes easier to do. Once you get started, you will
begin to crave water.
To begin with, you should drink a glass of water in the morning first thing, before you eat. Your body is dehydrated from your long nights sleep. If you can drink this first glass cold. That lower temperature can be a nice little kick start to your metabolism. This is probably the easiest glass you will drink all day and it will help you remember to drink water all day long. Better yet, why not drink two glasses? You can also add a few drops of lemon or lime to your water – but no sugar or sweetener! Ice also helps. Check out flavored waters on the market, too. Just keep an eye out for additives.
SUCCESS TIP NO. 2: EAT BREAKFAST
Do not skip breakfast. If you need to go to bed a little earlier so that you can get up 20
minutes earlier each morning – do it! Breakfast is so important to your good health and
to weight control. According to Dr. Barbara Rolls a professor of nutrition at Penn State
University, “Your metabolism slows while you sleep, and it doesn’t rev back up until you
Eating breakfast is not only good for overall weight loss, it will help you stay on track
with your diet the rest of the day. You are more likely to binge on something sweet and
in the “bread” group if you skip breakfast.
You can always keep a couple of hard‐boiled eggs in the fridge or some high‐fiber, low
starch fruit around. If you plan to eat fruit at all during the day, breakfast is the perfect
time to do it.
SUCCESS TIP NO. 3: EAT AT LEAST 3 MEALS AND 2 SNACKS EACH DAY
This can be one of the hardest adjustments to make. After all, you are busy! You
already have a “full‐plate”. When do you have time to worry about filling your plate
with more frequent meals?
Just like eating breakfast will increase your metabolism, so will eating more often. This
will also help you curb your bad‐carb intake by making sure that your snacks are
planned and occur regularly throughout the day.
Really, it will just take a minimal investment of planning time at the grocery store and at
home each morning before you head out for the day to make some healthy food choices
and prepare a few healthy snacks and meals.
SUCCESS TIP NO. 4: AVOID WHITE FOODS
This is one easy way to remember what not to eat. If it is made from sugar, flour,
potatoes, rice or corn ‐ just say no. Remembering this rule of thumb will make it easier
to recognize those rice cakes as an unhealthy high‐carb snack.
Always look for colorful fruits and veggies to substitute for the white ones. Buy broccoli,
lettuce, bell peppers, green beans and peas, brown rice in moderation, leafy greens like
kale and spinach, apples, melons, oranges and grapes.
These foods are not only colorful they are also high in fiber, nutrients and important
antioxidants. Eating colorful fruits and vegetables will give your diet variety as well as
give you added health benefits.
SUCCESS TIP NO. 5: EAT YOUR VEGGIES
It is so easy to use a low‐carb diet as an excuse for poor nutrition. Resist this
temptation. If the only vegetable you have eaten in the last 5 years has been the
potato, now is a good time to begin experimenting with other vegetables. This is
important for your overall health and to avoid some nasty side effects of not getting
enough fiber in your diet.
If you try hard enough, you will find vegetables that you enjoy eating. Experiment with
grilling veggies and cooking with real butter to add flavor. You can also search for new
recipes on the Internet or in cookbooks.
Remember, if you are only eating 40 grams of carb a day or less, two cups of plain salad
greens contain only about 5 grams of carbohydrate. You have no excuse not to eat
SUCCESS TIP NO. 6: PREPARE YOUR OWN FOOD AS MUCH AS POSSIBLE
While more and more restaurants are offering low‐carb friendly menu items, many of
them are still not ideal low‐carb fare. There are many recipes for quick and easy meals
that you can prepare yourself at home. Try to do this as often as possible.
If you cook your own foods, you know exactly what the contents are and you will be
able to better control for hidden sugar and otherwise processed foods.
Another benefit is the cost savings over the long run. Even if you must go to the grocery
store more often, you will save a significant amount per meal as opposed to eating at
restaurants and fast food establishments.
It will also be easier to maintain your diet with your own favorite fresh food selections
SUCCESS TIP NO. 7: INVEST IN A GOOD SET OF FOOD STORAGE
Having food storage containers of various sizes on hand will make it so much easier for
you to plan your meals and snacks. When you buy nuts, fruits and vegetables in bulk
you can simply prepare, separate and store them for easy use later.
For instance, you can pre‐slice your apples and snack on them over several days. Simply
cut them, rinse them in pineapple or lemon juice and store. This will make a quick and
easy snack for later.
Fix your lunch and take it with you to work. Better yet, fix your lunch and 2 snacks for
SUCCESS TIP NO. 8: EAT SOME PROTEIN AT EACH MEAL & AS A SNACK
In addition to everything that’s been discussed before, eating protein helps you burn
more calories. Jeff Hample, Ph.D., R.D., a spokesman for the American Dietetic
Association says that, “Protein is made up mainly of amino acids, which are harder for
your body to breakdown, so you burn more calories getting rid of them.” Just think – eating a protein rich snack can help you lose weight. How about a few slices
of turkey or ham or some string cheese?
Eating protein will also help you feel full so that you are less likely to crave unhealthy
SUCCESS TIP NO. 9: DRINK A GLASS OF WATER AFTER EACH SNACK
This will help you get in your 8 to 10 glasses of water each day but it can also have other
benefits. Ever feel hungry after eating a handful or standard serving of nuts? Try
drinking water afterwards. The water will help you feel full and prevent overindulgence.
Drinking water after a snack will also help remove the aftertaste from your mouth and
can help curb your desire for more.
SUCCESS TIP NO. 10: EAT SLOWLY & ENJOY YOUR FOOD
You will feel full and more satisfied if you take the time to savor your food and chew it
slower. Don’t get in the habit of eating while standing or eating quickly. Sit down and
Eating slower will help you enjoy your food more, pay attention to what it is you are
actually eating and get a better sense of when you are actually full.
SUCCESS TIP NO. 11: EAT YOUR LARGER MEALS EARLY AND SMALLER
You will feel better and lose weight quicker if you eat a large breakfast and eat a smaller
dinner. You may also want to eat the majority of your carbs earlier in the day, saving a
salad and lean meat protein for dinner.
Eating larger meals during the part of the day when you are most active will help you to
feel satisfied throughout the day and curb cravings for unhealthy snacks.
SUCCESS TIP NO. 12: CONSIDER EATING SALMON OR MACKREL FOR
Yes this may seem odd, but it is one way to work in Omega‐3 fatty acids that are good
for you and add some variety to your daily diet. After a few months you may tire of
eating eggs and bacon for breakfast. Substituting fish will give you the protein and
healthy fish oils you need. You can try canned salmon or mackerel in croquettes for a healthier sausage substitute.
Or you could simply eat cold leftover salmon the next morning with dill sauce.
SUCCESS TIP NO. 13: USE LETTUCE LEAVES INSTEAD OF BREAD
This tip can seem a bit odd at first but if you try it you will probably grow to love it.
Instead of eating breads and buns with your sandwiches and hamburgers, why not try
leaves of lettuce?
You can make a double cheeseburger with onions, pickles and tomato wrapped in a
whole lettuce leaf. Or you can make tasty wrap sandwiches with lettuce instead of
tortilla and bread.
This will help increase your good carb and fiber intake while giving you more variety in