3 Components of Fitness - SHAPE UP FOREVER

3 COMPONENTS OF FITNESS

1. 30 MINUTES OF CARDIO EXERCISE 6 DAYS A WEEK. Get your heart rate up and break a sweat. Find a fun activity and get a friend or family members to join you. It can be as simple as taking a brisk walk, jogging, dancing, or riding your bike.

2. 25 - 45 MINUTES OF RESISTANCE TRAINING 3 DAYS A WEEK. Start with light hand weights or one pound cans of vegetables. Begin by lifting the weights 8 times without stopping and work up to 20 times. If you belong to a gym let a certified personal trainer teach you how to properly use the strength training machines. The more varied your program is, the more likely you will see results and keep motivated.

3. EAT IN BALANCE. Plan to eat 5-6 times per day, 3 meals and two or three snacks. For each meal divide your plate into two equal sections. One half will be subdivided in two for protein (25%) and starch (25%) and the other section (50%) will be vegetables. For protein, eat lean meats, broiled or baked chicken or fish. Vegetarians can use meat substitutes. By limiting your starch intake, rice, potatoes, pasta etc. you will cut down on calories and sugar intake. However, you won’t feel deprived as you would if you were forbidden to eat them. Making vegetables, a fresh salad and steamed or stir fried vegetables the largest part of the meal, you will get full on the most nutritious and lowest calorie food. For snacks have protein to keep your energy up and build lean muscle and fresh fruit for good digestion and energy. A few healthy snacks; an apple and one low fat mozzarella cheese stick, 6oz low carb yogurt and a pear, low fat peanut butter on a wheat cracker and half a banana.

CARDIO 30 minutes a day- 6x week	RESISTANCE TRAINING 25-45 minutes a day - 3x week
LIVING FOODS 5-6 balanced meals a day

FIT AND FABULOUS | Invest In Yourself!

FIT AND FABULOUS | `Invest In Yourself!`