By: Taylor I., Lora B., Jonathan G., Daniel M.

Exercise program

  • Set specific, manageable goals
  • Use a variety of daily reminders
  • Set up a non-food reward system
  • Invest in a good pair of work out shoes
  • Find a buddy, a class, or group
  • Start slowly and build up as you go

Why clients should combine weight-bearing exercises with cardiovascular workouts:

  • To burn fat and tone muscles
  • Cardiovascular exercises will raise muscle metabolism during the activity and for a short time after the exercise session.
  • Weight training will increase muscle metabolism during exercise and for a long time after the exercise session.
  • Combining both will increase metabolism significantly

Basics of Fitness

  • At least 150 minutes of moderate aerobic activity- or 75 minutes of vigorous aerobic activity- a week
  • Strength training exercises at least twice a week
  • Consider your fitness goals
  • Think about your fitness likes and dislikes and note your personal barriers to fitness
  • Consider practical strategies for keeping your fitness program on track

How can injury be prevented?

  • Have a routine physical
  • Gradually increase time and intensity
  • Visit a personal trainer
  • Warm up before training
  • Don't work out on empty
  • Drink before you exercise
  • Listen to your body
  • Take time to rest and recovery
  • Cross train
  • Dress properly for your sport

What precautions should be taken?

  • Warm up
  • Stretching
  • Hydration
  • Nutrition
  • Rest

Small Changes

  • Gradually cut down(1 per day) on sodas or other carbonated drinks
  • Add more water into your daily activities
  • Incorporate more protein into your meals
  • Eliminate excess carbs and calories from your diet
  • Start becoming more active during the day(like walking, lifting light weights, or going to the gym and doing something simple)
  • Get more sleep for recovery


"It's in your moments of decision that your destiny is shaped" - Tony Robbins

"Dreams dont work unless you do" -unknown

"You miss 100% of the shots you don't take" -Wayne Gretzky

"Motivation is what gets you started. Habit is what keeps you going.-Jim Ryan

"Just do it"-Nike

"Don't give up what you want most, for what you want now" -Unknown