RULE#1 – GET OUT OF YOUR COMFORT ZONE! Push yourself a little past your comfort zone! If you feel it - You'll see it!  in every class I try to motivate you past your comfort zone, but you need to be willing to get yourself past that comfort level. You need to question yourself for at least 1 minute - WHY are you here? REMIND yourself of your goal - and KEEP GOING!!

RULE #2- DON'T DIET!!! DIETS DON'T WORK. You will not stick with it long enough to not gain the weight back. You must be committed to a lifestyle change. Babysteps work best, you can't change your entire lifestyle in 1 day. Tell yourself that today I will eat 1 more apple per day and 1 cup of extra veggies. Stick to it - and eventually you can increase that number and be healthier for it! Food Choice Options: switch from white bread to wholewheat, substitute veggie dip for hummus, snack on crispy carrots instead of those chips, instead of soda try refreshing water. 

RULE #3 – PORTION CONTROL! You should have at least 5 small meals per day. Portion control is so important! Follow the simple guidelines Breakfast, snack, lunch, snack, dinner. Try to eat every 2-3 hours and get into a routine. If you go to long between meals your body will go into starvation mode and will store fat instead of burning it. The idea is to increase your metabolism - the ONLY way to do that is EAT FREQUENTLY.

RULE #4- YOU ARE WHAT YOU EAT. Exercise and your food choices go hand in hand. You can workout all day, but if your meal choices are unhealthy you will NOT lose weight. After each class, we will discuss nutrition - you may have questions or comments so I am always sure to take time to follow up with everyone's daily meal routine.

RULE #5- HAVE THAT CHEAT DAY! It's important not to deprive ourselves of our favorite treats every so often. Have one day to allow yourself to eat whatever you want! This will actually BOOST YOUR METABOLISM!  The reason: Your body will try to get rid of the bad food as quickly as possible.

RULE #6- DRINK WATER! 8 glasses a day is just the start! Try to drink at least 2-3L of water per day. Have 1L in the morning and 1L in the afternoon. Think about as flushing all those toxins out of you body! The benefits of drinking water are amazing. Our bodies are made up of 70% water and we need to replenish that daily. Generally, if you think you're hungry…you are probably just thirsty! So reach for that water when you think you want to reach for that snack!

EVERYTIME YOU THINK YOU CAN’T OR YOU DON’T FEEL LIKE IT REMIND YOURSELF OF YOUR GOAL AND IT WILL MOTIVATE YOU!