Far too often fitness is presented as complicated and confusing.

Nothing could be farther from the truth.

Being fit comes from living the following simple everyday practices:

1. Throw out your big dinner plates. Using small plates at home effortlessly reduces calorie intake and promotes weight loss.
2. Make exercise a regular part of your life. Create a network of accountability with workout partners or by working with me, your local fitness expert.
3. Know what you want to accomplish. Visualize the end result of your hard work.
4. Believe in you. I know that you CAN accomplish your goals.
5. Don't be a wimp. Keep the intensity high during your workouts. Remember that you don't want to kill time; you want to burn calories and strengthen your body through intense exercise.
6. Drink water all day long.
7. Know when to ask for help.  
8. Incorporate High Intensity Interval Training into your routine by doing bursts of high intensity rather than exercising at a single steady pace.
9. Maintain your metabolism by eating a healthy snack or meal every three hours. This food should be unprocessed, low in fat and high in fiber.
10. Forget will-power; it's about WANT-power. How badly do you want it.
11. Never eat processed foods. These items are high in empty calories and contain a plethora of chemicals that are harmful to your health.
12. Fat contains twice the caloric density of carbohydrates and protein, so limit the amount of it that you eat. Fill your diet with lean protein and carbohydrates from leafy plants and whole grains.
13. It's OK to be a skeptic. Watch out for products that are labeled as ‘health food'. Always read the nutrition labels and make your own informed opinion.
14. Talk is cheap. Act now and get the job done.
15. Exercise with people that are in better shape than you. This will encourage you to push your limits.
16. Never indulge in negative self-talk.
17. Don't drink calories.
18. Pay attention to everything that you eat.
19. Keep consistent. Exercise at least three or four times each week.
20. Expect more from yourself.
21. Never eat High Fructose Corn Syrup. It spikes your blood sugar levels and encourages your body to store fat.
22. Eat plenty of whole plant foods. Vegetables, fruits and whole grains are filled with fiber and antioxidants, great for good health and weight loss.
23. Do your cardiovascular exercise after weight training to encourage more fat burn. Your stored sugars will be depleted during the weight training then your body will rely on fat stores to get you through the cardio workout.
24. Breakfast should be a balance of carbohydrates, protein and fat to get your metabolism going strong.
25. If you know that you deserve better...then go get it.
26. Challenge yourself during each workout. Try something new and exciting.
27. Set specific, measurable goals and track your progress.
28. Even if they are whole grain, eat carbohydrates sparingly. Carbohydrates are quickly stored as fat.
29. Put an end to your struggle to get and stay fit. Call or email me today to get started on a proven fitness program that will change your life and body forever.

Print this list and place it somewhere that you'll see every day.

If want to lose weight, cut the sugar out of your diet. Sugar encourages fat storage by causing your insulin levels to rise. Try natural low-calorie alternatives to sugar, such as stevia.

Green beans are low in calories and packed with vitamins and healthy fiber. This dish comes together quickly and the flavors are deliciously tangy.
Servings: 2

Here's what you need:

• 8oz fresh green beans
• 2 teaspoons olive oil
• 1 Tablespoon dijon mustard
• 2 teaspoons brown rice vinegar
• 3 Tablespoons diced yellow onion
• dash of salt and pepper

1. Steam the green beans until soft, yet still with a slight crunch.
2. In a medium bowl whisk together the remaining ingredients. Add the green beans and toss together.
3. Transfer beans to serving dish and enjoy.

Nutritional Analysis: One serving equals: 94 calories, 4g fat, 9.5g carbohydrate, 3.3g fiber, and 2g protein.

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In a recent study, Kaiser Permanente recruited 1700 participants and tracked their progress as they embarked on a weight loss journey. This moderate weight loss plan involved both exercise and a healthy diet.

 It turns out that the dieters who kept a daily journal of every single thing they ate lost TWICE as much weight as those who did not.

 Accountability and discipline are key! Keeping track of what you eat keeps you accountable for the type and amount of calories you consume throughout the day. The majority of Americans greatly underestimate the amount of calories they actually consume. The proof is in the results (or lack thereof). When you keep track, everything is right there in front of you. Hidden habits are uncovered, and nutritional missteps come to light.

 “It had a very big impact,” one study participant noted. “If I was walking through the kitchen and wanted to grab a cookie or a brownie, I would think twice because I knew I had to write it down.”

 We strongly suggest all G365 Fitness training clients keep a food journal. The ones that actually keep track of what they eat make better progress every time, without fail. All of our members, not just training clients, are invited to use our online tracking tools.

 With G365 Fitness’ online tools you are 4 times more likely to lose the weight and keep it off. It has been shown that keeping a journal of your foods will double the odds that you lose weight. Adding our online collaboration makes sure that not only do you lose it, but twice as much as those that are trying this on their ‘own’. Battle your health and fitness goals with a team approach, and make sure that team travels with you. Try this FREE today and see why we can GUARANTEE your success!

• Nutrition/activity journal with dynamic user functions
• Custom recipe builder
• 30,000+ foods in our database
• Built in schedule
• Food reports
• Interactive workouts in “My Folder”
• One click communication with your own trainer
• Link your account to friends and family to share success

Get the workout you need with group training.  Kettlebell and FTS formats.  Get details in the club.

The training you want at a group rate!!

Barb Lass

Barb has been part of the Dragon Door Russian Kettlebell Instructor group for the past 3 years. She brings an extensive, knowledgeable training backgroud for Personal Training and Kettlebell clients.

Scott has many years of knowledge to teach and help you in your journey of achieving your fitness goals. He has been in the fitness industry for over ten years,and involved with martial arts since he was 12 years old.The past four years he has also been an instructor at National Personal Training Institute, teaching people to become trainers. Scott has trained clients for a variety of needs, including:

• Sports Performance
• Weight loss
• Rehabilitation (Pre and Post Surgery and Elderly)
• Body Building Competition
• Military, Police and Firefighter Testing
• Flexibility and Balance
• Mind and Body Connection

Bennett Dahl

Has developed an excuse free system dedicated to anyone who wants to see results regardless of their current fitness level. "I treat every client as an individual, and put together workouts according to where their body is at focused on getting them to their ultimate goal."

We can prevent injuries, instead of cause them. You might want to lose weight for a class reunion, upcoming wedding, stop using certain medications, improve sleep, gain self-confidence, increase energy, reduce stress, improve quality of life, the list goes on and on. You could simply be looking for advice while you embark on your first workout ever, or trying to get to the next phase with your sports performance. It could be anyone of those reasons and everything in between; no goal is too small or too big.