Fitness – Make a scrap book of goals. Start cutting out outfits you wants to buy, places you want to go & things you want to do from magazines, catalogs, etc. Put these images in a folder or book. This can serve as one of your motivational tools to stay on track with your fitness program.

Food – Make a fruit salad in the beginning of your week. Make a big fruit salad that you can store in your fridge. Any time you have a craving or sweet tooth you’ll be able to choose the right thing to eat.
Family – Back to School means a time to get organized. Create a family planner of everyone’s schedule to post on kitchen refrigerator.  School, work, fitness classes, sports & play dates can get crazy. Be organized and layout the families schedule every week.

Fitness – Take your workout outside. Enjoy the rest of your summer by taking your fitness program outdoors. Go for long walks on the beach or take a relaxing bike ride. Go to your local park to do push-ups, sit-ups and more. You will enjoy your workout while being surrounded by all that nature has to offer.

Food – Eat water-based fruits to improve your waistline. Watermelon is an excellent fruit choice for a water-based fruit.  Enjoy this delicious fruit while minding the scale.

Family – Walk your dogs. This is a great way to squeeze in exercise in your daily schedule. You and your pets will see the healthy benefits of daily walks.

Fitness - Whether you are going on vacation or taking a staycation, be sure to include physical activity. Make time to hit the gym, take a fun class or go for a walk/run. We tend to overindulge during vacations so keep working out to stay on track with your fitness goals.  

Food – Focus on smart food choices if you’re going to a BBQ. A typical BBQ meal includes a hamburger, hot dog, chips, macaroni salad and more. The average amount of calories for a meal like this is approximately 2,200. Summer BBQ’s are a blast, but remember to make healthy food selections and include vegetables/fruits.  

Family - Make a family photo album. CVS, Duane Reade & Walgreens have easy to use photo machines. Simply take a CD of pictures or your camera’s digital card & insert into the machine. They walk you step by step through the process of creating a unique photo album. You can easily create a wonderful book of memories for yourself, family & friends.

Fitness - If you want great abs don’t forget about strengthening your back. You have to have a strong back in order to have a strong core.

Food - Eat yogurt to keep your digestive system healthy. Yogurt contains good bacteria and is also a great dairy food option.

Family - Teach your kids how to cook. Prepare meals together as a family making sure you educate your children on healthy food choices.

Fitness – Exercise improves your love life. The more you workout the more you’ll have interest in your partner.  Exercise stimulates the blood flow in your body which in return excites you.  Plus, when you workout you feel good about yourself and more confident with your sexuality.

Food – Eat early. Try to eat shorty after waking up. Breakfast jump starts your morning activities and prevents you from over eating at lunch.

Family – Support family & friends who have lost weight. Too often we let our own setbacks get in the way of complimenting others. Losing weight and changing one’s lifestyle is incredibly difficult. Acknowledge their success and in return they will motivate you to do the same. 

Fitness – Know your body type.  Certain fitness programs will be more beneficial to particular body types.  If you are trying to lose weight & build your stamina go for Cardio. If you are in shape and you want to tone your body try Redefining classes with weights. If you want a lean & flexible body try Yoga.  All programs have special benefits that aid in your effort to achieve a happy & healthy lifestyle.

Food – Eating well improves your skin and your body. Try to eat more leafy vegetables to fight the effects of aging.  A salad a day keeps the signs of aging away.

Family – Go to your local farmers market with your family.  Introduce your family to the freshest fruits & vegetables while supporting your local farmers. These markets also often have activities and entertainment for the whole family to enjoy.

Fitness – You should always focus on your form and technique in the gym.  It is better to do fewer repetitions while focusing on correct technique than performing more reps while doing them improperly.  Your workout will be more efficient while delivering better results if you focus on your technique and form.

Food - Try not to eat right before you go to the gym. Eat an hour to two hours prior to working out in order to fuel your body. This will allow proper digestion and deliver the energy you need to achieve a great workout.

Family – Send an e-card to someone you love. E-cards are a great and inexpensive way to send a note. You can let someone know you are thinking of them and brighten their day.

Fitness - Stay on your diet by focusing on the small picture. If you want to lose a total of twenty pounds concentrate on the first five. Celebrate when you lose 5 pounds and then take on the next five.  If you think about the total goal weight, it may seem overwhelming and you could lose motivation.  By focusing on small goals, you’ll eventually achieve your total weight loss.  Stay committed to your fitness & food plan over the summer and you’ll begin to see the results.

 Food – Summer is here and it’s time to grill. Grilling your food is typically healthier for you than alternative cooking methods.  

Family – Do a day of beauty with family or friends. Our time is so precious these days. Make a date with a family member or girlfriend and get your nails done. You can achieve two things at once and have a good time.

Fitness – Work on building your upper body to minimize the look of your lower half. Strengthening your arms, shoulders and back will make your waist, hips and thighs appear smaller.

Food – Chew gum to control hunger. Keep gum handy when you feel like you want to eat between meals. Chewing gum keeps you occupied while giving you fresh breath.

Family – Make a lunch date with your dad for Father’s Day.  Plan some one on one time with your dad to celebrate how special he is to you. If your father is no longer with you, plan a lunch date with your mom and siblings to celebrate the wonderful memories you share about your father.