Prepare meals and workouts ahead of time to stay on track with your fitness and nutrition goals. Eat 5 small meals per day instead of 3 large ones to boost your metabolism and prevent overeating. When eating, use portion control and choose foods with nutritional value. When exercising, pay attention to your form and range of motion to get the most out of your workouts while avoiding injury. Change up your routine periodically and listen to your body's needs.

1. Fitness/NutritionTips
Prepare ahead – wheneveryouprepare orplanahead,it getsyoumentallypreparedforwhatliesahead
or it putsyou inthe bestpositionpossible tosucceed. Youcanprepare your mealsaheadof time,so
youare not rushingwhenitistime to leave forworkandskiplunchor go out to a fast foodjoint. You
can alsoprepare your workoutsaheadof time,soyouwill notbe justrandomlydoingthingorwalking
aroundwhenyouarrive to the gym. To prepare yourbody,make sure you eata propermeal andstay
hydratedpriorto workingout.
Eat more – at best,most people eat3mealsa day. But itis actuallyrecommendedthatyoueat5 meals
day to helplose weight. Eatingthatmanytimesa day helpstopreventovereatingandhelpstoincrease
your body’smetabolism.
Portion Control – wheneveryoudoeat meals,be sure to not overeatviaportioncontrol. Youcan limit
the amountof foodon yourplate bynot preparingas muchor by simplyputtingyourfoodona smaller
plate or bowl (soitlookslike more).
Eat with purpose – whateverfoodsyouchoose toconsume,doyourbestto make sure theyhave
nutritional value. Otherwise,whatisthe pointof wastedcalories?
Range of motion– wheneverexercisingitisa goodideato keepinmindwhatthe range of motionfor
the exercise isorwhatyour range of motionlimitationsare. Once youare able to identifyyourrange of
motionforspecificexercises,youcanfigure outif the exercise isrightforyouor if you needtomodify.
Choose correct weight – sometimesitisdifficulttodecide how heavy/lightof a weightyouneedtograb
for particularexercises.A goodrule istochoose a weightwhere the lastrepor twois challenging. The
firstrepand the last repshouldfeel vastlydifferent. If itfeelsthe same all the waythrough,chancesare
youneedto increase the weightandif itfeelsheavyhalf waythrough,thenyouneedtolowerthe
weight.
Findmotivating factor – wheneverchoosingtoeathealthierorexercisemore,itisagood ideato finda
motivatingfactor. Motivationiswhatkeepsyoumovingandif youlose sightof yourgoal,you are more
likelytoquit. A motivatingfactorcan be someone thatyoudependupon,likeaworkoutbuddy or
fitnessinstructor. Ora motivatingfactorcouldbe trackingyourweightas youprogressthroughan
exercise program.

2. Use Proper Form – alwaysdoresearchto figure outcorrect forwhendoinga new exercise. If youend
up doingan exercise incorrectly,youcouldenduphurtingyourself. Soif an exercise istoochallenging
for you,choose anotherexerciseormodify.
Change-upRoutine – itis a great ideatochange-upyourworkoutroutine everyonce inawhile sothat
your bodydoesnotbecome accustomedtocertainexercisesanditalsokeepsyourworkoutsfresh.
Listento your body – No one knowsyourbodythe waythat YOU do. So whenpushcomesto shove,
listentoyourbody. Needan extradayof restbetweenworkouts,needtotake anextrasnack forthe
day,or whateveritmaybe,don’tbe afraidto listentoyourbody. Your body isyourtemple,soyou
shouldtake care of it as such.