Exercise, Nutrition, and Rest Stop talking about losing weight and just do these!

Exercise, Nutrition, and Rest

Stop talking about losing weight and just do these!


          There are the 3 keys to losing weight: Exercise, Nutrition, and Rest.  You have to be performing Exercise regularly, eating proper Nutrition, and getting plenty of Rest to really succeed in losing body fat.  There are no magic pills, potions, juices, or elixirs.  There are no ab or thigh machines sold on infomercials that will change your life and give you the body you want, without Exercise, Nutrition, and Rest.  Exercise, Nutrition, and Rest are easy to schedule, easy to do, budget friendly, results driven, and can be done with family, friends, and co-workers.


                Statistically we all have gotten lazier and heavier.  Yes we eat more junk now, but we also move less.  We have to, without a doubt, begin moving more with regular exercise.  It only takes a minimum of three hours each week to get into great shape and lose lots of body fat.  Three 30 minute resistance training workouts, three 30 minute cardiovascular workouts, and some stretching before, during, and after each workout and you will feel, look, and move better through life.  Exercise strengthens bones, muscles, cardiovascular system, and self-confidence.

Exercise Goal w/Sample Schedule:

*Monday, Wednesday, and Friday do a 30-minute Total Body Workout resistance training routine (At-Home or Gym) with a warm-up/ stretching, workout/stretching, cool-down/stretching.  Tuesday, Thursday, and Saturday do 30 minutes of Cardiovascular Exercise such as walking, biking, rollerblading, hiking, jogging, elliptical machine, etc, with some stretching.



                Yes, statistically we all eat too much junk food and drinks.  We all know what is healthy to eat and what is not.  I get calls all the time from prospective clients claiming they do not know what eating healthy means and what foods are good and what are bad.  Upon reviewing their daily eating habits I usually find they regularly eat and snack on chips, cookies, candies, sodas, high fat dressings, syrups, sauces, gravies, butter, pastries, etc.  I believe 99% of the time most people, - if confronted with two tables: 1) with lean meats, fruits, vegetables, whole grains, and water & 2) with doughnuts, candy, sodas, gravies, creamy sauces, and fried foods – most people will know the difference.  Most of us know what junk foods are and that they are bad for our daily functioning.  Most Diabetics know why most Diabetics are Diabetic!  Most Obese people know why we became Obese!  This talk of I do not know what foods are healthy is mostly an excuse for not wanting to clean-up the junky foods we regularly eat.

Nutrition Goal:

*Eat 3 meals (Breakfast, Lunch, and Dinner) and 3 snacks (Mid-morning, Late-Afternoon, and Late Evening) each day approximately every 3 hours.  Each meal should consist of a Lean Protein, Carbohydrate, and Water.  Breakfast and Lunch Carbohydrates should be a complex carb such as whole grain bread, brown rice, whole wheat pasta, yams, oatmeal, sweet potatoes, cream of wheat, etc. / Mid-Morning and Late-Afternoon Carbohydrates should consist of Fruit / Dinner and Late-Evening snack Carbohydrates should be vegetables (Greener the Better!)


Sample Daily Meal Plan 1:

Meal 1 (Breakfast) – A Whole Egg with oatmeal and Small Glass of Skim Milk

Snack 1 (Mid-Morning) – Low Sugar Strawberry Yogurt used for dipping Banana

Meal 2 (Lunch) – Turkey Breast with Brown Rice

Snack 2 (Late Afternoon) – Low Sugar Strawberry Yogurt used for dipping Banana

Meal 3 (Dinner) – Grilled Tuna with Asparagus

Snack 3 (Late Evening) – Small Handful of Unsalted Walnuts on Small Salad


Sample Daily Meal Plan 2:

Meal 1 (Breakfast) – Oatmeal with Skim Milk

Snack 1 (Mid-Morning) – ½ Banana with Low-Fat Yogurt

Meal 2 (Lunch) – Grilled Chicken Breast with small sweet potato

Snack 2 (Late Afternoon) – Apple with ¼ handful of unsalted almonds

Meal 3 (Dinner) – Grilled Salmon with Asparagus

Snack 3 (Late Evening) – Celery and Carrot Sticks and a low-fat cheese stick




                Sleep and chill-time is critical to getting enough Rest.  We cannot function properly without enough Rest.  If we sleep too little we get grumpy, lower immune systems, cranky, irritable, stressed, achy, sore, headaches, etc.  When we get enough sleep at night we feel better.  When we get some chill time for ourselves we feel more refreshed.  Time for ourselves to spend on a hobby we enjoy is great to have.  Just taking some time to take your family to the Zoo or a movie can renew energy.  A great way to fight stress is to begin your day with a good night’s sleep before it.  If you are well rested and getting time for yourself you will be a more productive and happier person!

Rest Goal:

*Get 8 hours of sleep each night, a nap in the afternoon, and an hour of chill-time each day!


You cannot fail if you do the above 3 – Exercise, Nutrition, and Rest!  This is the best, safest, and most efficient way to lose body fat and keep it off.  Stop hesitating and just do this now to see the results for yourself!  Feel, Look, and Move Better through your life!

Exercise Tips, Nutrition Tips, and Rest Tips!

                Here are some Exercise, Nutrition, and Rest Tips for you to put into Action and see some great results!  Remember I can give you all the tips in the world, but they do not help you unless you start helping yourself and put these into Action!

Exercise Tips:

  1. Always warm-up for five to ten minutes at the start of any exercise routine or workout to get the muscles warmed-up and to help prevent injury.
  2. Stretch for a few minutes right after warm-up then stretch during workout and post workout to help prevent muscle stiffness, tightness, and soreness. Stretching also increases flexibility!
  3. Try to get at least three 30 minute Resistance Training Workouts each week along with three 30 minute Cardiovascular Training Workouts each week to really maximize fat burning and to lose inches.
  4. Time of day for workouts does not matter as long as you just do the workouts.
  5. Exercising regularly will help lower STRESS so always make time for it.
  6. Resistance Training and Cardiovascular Training help to strengthen your heart, lungs, bones, muscles, tendons, ligaments, joints, and your Self Confidence so be consistent!
  7. Regular Exercise can lower high blood pressure, high cholesterol, high sugar, high arthritic pain, high acid reflux, plus it Exercise helps you lose fat and inches!

Nutrition Tips:

  1. Always eat 3 meals each day (Breakfast, Lunch, and Dinner) plus 2-3 snacks each day (Mid-Morning, Late Afternoon, and an Optional Late Evening Snack).
  2. Each Meal and Snack should consist of a Protein, Carbohydrate, and Water.
  3. Complex Carbs should be for Breakfast and Lunch, Fruits for Mid-Morning and Late Afternoon, then Veggies for Dinner and Late Evening Snack.
  4. Never miss meals and snacks because this will cause your metabolism to slow down and not burn as many calories or as much fat!
  5. Cut-out the JUNK (Except for maybe a reward meal or two each week) – Cut-out Cookies, Pastries, White Flour, Sugary Soft Drinks. High Sugar Juices, Sodas, Chips, Candy, Fried Foods, etc.
  6. You CAN EAT chicken, turkey, lean beef, deer meat, tofu, almonds, pecans, walnuts, peanut butter, almond butter, eggs, low fat milk, low fat cottage cheese, pork tenderloins, beans, brown rice, whole grain breads, whole wheat pasta, veggie pasta, whole grain bagels, sweet potatoes, yams, oatmeal, high fiber cereals, apples, pears, oranges, kiwi, plums, peaches, strawberries, blueberries, blackberries, cranberries, cherries, nectarines, tangerines, grapefruits, broccoli, asparagus, green beans, spinach, lettuce, collard greens, turnip greens, mushrooms, tomatoes, radishes, corn, peas, peppers, onions, and other fresh fruits, meats, vegetables, and whole grains.
  7. Use moderation.  Do not eat until full, only satisfied for each meal and snack. Do not try to stuff yourself!


Rest Tips:

  1. Try to get at least 8 hours of sleep each night to be able to function properly.
  2. Everyday try to get at least a 30-90 minute nap if possible to get you refreshed to keep moving!
  3. Go to bed the same time each night and set your clock to wake-up at the same time each morning to help your body get into a routine.
  4. Take an hour each day just for yourself and do something you enjoy like reading a book, taking a hike, playing a sport, shopping, etc.
  5. If you are sensitive to caffeine, then do not drink any tea or coffee at least 5 hours before bedtime so you will fall asleep faster and easier.
  6. Make time for your family and this will help open communication and show you care about them so take everyone for a walk together, go on a picnic, go camping, watch a movie, go bowling, try a new sport or game together, go shopping, go on vacation, or just sit and talk to each other.  Be open and communicate with your family and friends!
  7. If you make sure to get Regular Exercise plus Eat Healthy you will have an easier time falling ASLEEP each night, more ENERGY during your day, and less STRESS!


     Now you need to take these tips and put them into Action for yourself!  If you do not know how to begin then ask a family member or friend to help you.  If that does not work then talk to a Professional such as your Doctor, Professional Personal Trainer, Nutritionist, Dietician, LPN, RN, or Physicians Assistant to get help or direction.  Stay away from fad diets, gimmicks, weight loss pills, exercise gadget infomercials, etc.  Just use common sense and commit to a plan of Regular Exercise, Healthy Nutrition, and Plenty of Rest!