13 Tips

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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

eat again.”  

 

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

your veggies.

 

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

on hand.   

 

SUCCESS TIP NO. 7:  INVEST IN A GOOD SET OF FOOD STORAGE

CONTAINERS

 

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

work.

 

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

snacks.

 

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

chew.

 

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

MEALS LATER

 

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

BREAKFAST

 

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

your diet.

Share With Your Peeps

Greg

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