1. Make your plate ½ fruits/veggies on all meals

    2. Park further away and get your steps in

    3. Take the stairs

    4. Invest in an activity monitor (fit bit, garmin, etc) – we can help you with this

    5. Set goals- you lose 5 pounds you buy yourself a new polo, lose 20 you go to a concert/game

      1. Don’t ever reward yourself with food-you are not a dog-make your rewards memories

    6. You need cardio everyday (that’s why your parking further away and taking the stairs)

    7. Work out Plan- You need to workout 3-5 times a week for results for at least 45 min.

    Day 1 -Arms

    Day 2- Legs

    Day 3-Full Body

    Day 4-Arms

    Day 5-Legs

    Sit ups- 50

    Push Ups- 25

    Burpees 10

    Reg sit ups- 30

    Side sit ups- 25 each side

    Bicycles- 50

    Sit ups- 50

    Push Ups- 25

    Burpees 20

    Plank- 1 min

    Push ups- 40

    Sit ups- 50

    Push Ups- 25

    Burpees 10

    3R of 10-

    Bicep Curls

    Chest Press

    Tricep Extensions

    3R of 10-

    Squats

    Leg Curls

    Leg Extensions

    100 jumping jacks

    30 lunges

    20 mountain climbers

    3R of 10-

    Bicep Curls

    Chest Press

    Tricep Extensions

    3R of 10-

    Squats

    Leg Curls

    Leg Extensions

    3R of 10-

    Lat Pull Down

    Tricep Kickbacks

    Rows

    3R of 10-

    Calf Raises

    Back extensions

    Shoulder press

    1 min plank

    25 Jump Squats

    2 min jump rope

    3R of 10-

    Lat Pull Down

    Tricep Kickbacks

    Rows

    3R of 10-

    Calf Raises

    Back extensions

    Shoulder press

    Elliptical for 25 min at a moderate pace

    Run 2 miles @ 6.0 on treadmill

    (10 mph speed)

    Bike for 20 min

    At a moderate pace

    Run 2 miles @ 6.0 on treadmill

    (10 mph speed)

    Elliptical for 25 min at a moderate pace

     

    3R of 10= 3 rounds of 10

    Switch to low fat; wheat over white, and try not to eat anything white (ranch, gravy, etc…)