Fitness - Wash your hands before you leave the gym.  Germs are present in places where you might least expect them: equipment, mats, weights, etc.  Stay healthy this season and disinfect your hands after your workout.

Food - Your meals should be broken up by percentages: 50% fruits and veggies, 25% protein and 25% carbs.  Do your best at breakfast, lunch and dinner to try to take in these amounts.

Family – Go out for a family walk! Walk around the block and catch up on your daily events. Walk to a family or friend’s house nearby. If you have dogs treat them to a long walk.  Walking does wonders for your mind, body and heart.

Fitness – Set goals for your fitness program and reward yourself with your progress. If you make it to the gym 3 days in one week, lose two pounds or have achieved more energy from your workouts you deserve a reward. Incentives are an excellent way to keep motivated. Food and Alcohol should not be used in this case because they will set you back. Reward yourself with things that make you happy while keeping you on the path toward success.

Food – Wait 15 minutes when you feel like snacking. Try not to eat out of impulse. Keep yourself occupied and if you’re still hungry after 15 minutes grab fruits or veggies. You’ll regret eating the chips, chocolate, and cookies later. My mother has a new quote, “Nothing tastes as good as thin feels”. This is a rule to live by.

Family – Take out your camera today and snap away. Pictures speak a thousand words. We need to preserve the wonderful times we spend with family and friends. Make sure to create online photo albums to share the good times and framed pictures make an excellent gift.

Fitness - Take a yoga class to relax your mind and body. Yoga is wonderful for flexability and toning your body. The most beneficial aspect of yoga is the practice of relaxing your mind and relieving stress.

Food - Add eggs (preferably egg whites) daily to your meal plan (primarily in the AM to give your metabolism a boost). People lose 30% more weight when incorporating egg whites to their diets.

Family - Make time to volunteer and give back. There is nothing more satisfying then helping others. You can work with the less fortunate, children or animals. Pick one day a month and do something good for someone else.

Fitness – Don’t rush. Be aware of your form at all times when you are working out. It’s better to do fewer repetitions correctly then many sets of an exercise wrong. Complete each move before you move on to the text.

Food - Take your time and consume your food slower. You will eat less if you don’t rush. Watch what you are eating, slow done and enjoy your meal.

Family – Send someone you love an unexpected note. Today we are so consumed with technology. We have forgotten the effect a letter can have on someone. Try to remember how you felt receiving a note when you were young. Drop a special message in the mail and make someone’s week.