Team Celsius has gathered quality information that will help you jumpstart your weight loss plan. Have you been afraid or discouraged to take on a new exercise regimen or healthy meal plan because of the fear of failure? Learn how to overcome those fears so that you can become the best that you can possibly be! In this eBook, you will find tips on how to set goals, plan your weekly meals, and get the most out of your exercise and more.

2. TA B L E O F C O N T E N T S
1. INTRODUCTION
3. OVERCOMING YOUR FEARS
6. U N C O V E R I N G Y O U R M O T I VAT I O N
8. SETTING SMART GOALS
11 . MEAL PLANNING
15 . A D D I N G VA R I E T Y T O Y O U R W O R K O U T R O U T I N E
18 . TRACKING & MANAGING YOUR WEIGHT LOSS PLAN

3. INTRODUCING 5 TIPS T O
J U M P S TA R T YOUR WEIGHT LOSS PLAN
Over the past several months, Team Celsius has researched and worked with fitness industry
experts to gather insights to help you jumpstart your weight loss plan. We all have different
aspects of our lives that can easily take priority over our health and fitness, but our health
and fitness cannot rest on the backburner forever. With this eBook I hope that you find
inspiration and tips that will help you make changes that will last a lifetime.
Have you been afraid or discouraged to begin a new exercise regimen or healthy meal plan
because of the fear of failure? Learn how to overcome those fears so that you can become
the best that you can possibly be! In this eBook, you will find tips and tools to help you set
goals, plan your weekly meals, and get the most out of your exercise and more.
Now is the time to get yourself on track and start a weight loss plan that will work for you.
For more health and fitness tips and support, visit Celsius.com.
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4. ANGELES BURKE
Angeles Burke is an American Fitness and Aerobics Association (A.F.A.A.)
certified group fitness instructor, personal trainer and national level National
Physique Committee (NPC) bikini competitor training with IFBB Pro Shannon Dey’s,
Team Bombshell. Angeles is a Celsius sponsored athlete with a master’s degree
in Communication Studies from the University of Alabama. Angeles began her fit-
ness journey in college after she had put on some extra weight as a result of party-
ing and an inconsistent diet. Angeles took up running as a hobby
and slowly began weight training in group fitness classes. From
there she decided to take fitness to another level and compete on
stage. Because of the happiness that Angeles found from making
changes to her lifestyle, she hopes to inspire and motivate others
to live a more active and healthy life as well.
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5. OVERCOMING
YOUR FEARS
“ Move away
“
from the fears that
may be holding
you back.
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6. OVERCOMING YOUR FEARS
When you try to start a weight loss plan or improve your health and
fitness, is there something that frightens or overwhelms you? Do you
feel that you will fail, never reach your goals, or do not even know
“The tips I can give to
where to begin? I want you to move away from the fears that may anyone is to never let
be holding you back. We can often be our own worst critic; women, yourself down on your
especially, can be way too hard on ourselves.
commitment. ”
When I first got into fitness, I began as a runner. Trust me, I was not William - Hollywood, FL
good at it by any means. I did not even make the high school track
team! That memory of rejection was still strong when I decided to
run my first 5k a few years later but I did not let it discourage me. I
knew I would not be the fastest, but finishing the race was my goal.
Eventually, I went on to run a half and then even a full marathon with
my father. Had I let my fear of failure or the memory of rejection
overpower my desire to run, I would never have accom-
plished these goals that led to such wonderful memories
with my father.
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7. OVERCOMING YOUR FEARS
When I began weightlifting, I really had no clue what I was doing “At first I walked about a
in the weight room. I felt a little awkward and worried that others
half mile every morning. It
might think I was silly for trying. Once I got out of my own head, I
was hard and I was em-
learned that no one cares about what I am doing at the gym.
Go in to the gym and do what makes you feel good and happy. barrassed. But I remained
Now, I can walk into any gym, head straight for the weight lifting steady in my course. By the
area with the big guys, and feel right at home and focus on my end of the second month, I
workout without distracting fears.
was walking three miles ev-
ery morning. I lost another
If you are afraid that family or friends may not accept your life-
style changes or support your health and fitness goals, don’t 20 pounds. ”
allow that to stop you! Instead allow your confidence to ward off Ashton - Columbus, OH
negativity. If you doubt yourself others will doubt you too. Stand
firm in your determination to make positive changes for your
health. By overcoming your own fears, you will become a
role model and inspiration to your loved ones.
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8. UNCOVERING
YOUR
MOTIVATION
“ Stay focused
“
on your health and
fitness goals.
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9. U N C O V E R I N G Y O U R M O T I VAT I O N
To some degree, we are all motivated to live a healthy lifestyle. Even if you are not very
motivated at all (in which case, you likely would not still be reading this information),
motivation is still a factor. You may never really have stopped to consider what the source of
your exercise motivation may be. Without fully realizing why, you may strive to stay fit, eat
well, and prioritize your health as a personal goal or to be faster, stronger or weigh less.
You may be motivated to get to the gym because it makes you feel good, look good,
or because you want to be a positive role model for your children or someone else.
I want you to pause and think about your source of motivation. Whatever YOUR
personal motivation is to lose weight, get fit and stay fit, use it! When you
are having a bad day or do not think you have the energy or willpower
to stick your plans and work toward your goals, think about your “WHY!”
What is it that really fuels your fire? If you have taken the time to deter-
mine what true your motivation is, you can use it to help you stay focused on
your health and fitness goals during moments of weakness or doubt. If you give
in to some goodies or miss a few days at the gym, it is all going to be ok.
Do not beat yourself up and quit. Just refocus on your original motivation
and you will be back on the road to good health in no time!
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10. SETTING
SMART
GOALS
“ A sure way to
“
set yourself on the
path to success
in goals.
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11. SETTING SMART GOALS The following example
illustrates how to set a
Once we have a clear picture of what motivates our
desire for better health and fitness, we are ready to S.M.A.R.T. Goal:
lay out goals and take the next steps. Before em- SPECIFIC GOAL:
barking on any kind of journey, it is good to know
where you want to end up. S.M.A.R.T. is an acronym I can measure my current running
distance and keep a log of how
that I like to follow in any goal-setting exercise. much I progress each week.
S.M.A.R.T. STANDS FOR SPECIFIC, It will be attainable if I listen to my
MEASURABLE, ATTAINABLE, body, do not go overboard with
training, allow myself time to
REALISTIC AND TIMELY. recover and avoid injury.
...I just set a S.M.A.R.T. goal that follows a plan and sets me up for success.
I can realistically run a marathon
While saying, “I am going to begin to workout and if I allow myself several months of
improve my health” sounds like a good goal, it training rather than attempting to
is not specific enough to keep you on track. How run a marathon next week.
often are you going to work out? What type of work
I must allocate enough time to
out regimen are you going to follow? Instead, make training so that I can consistently
sure that your goal is S.M.A.R.T.! increase my mileage each week.
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12. SETTING SMART GOALS
S.M.A.R.T is a sure way to set yourself on the path to success in
goals related to your health, business, relationships, or anything
else in life. Rushing into hasty goals without following the S.M.A.R.T.
“My goal was to get in
shape, feel better and look
formula can be setting yourself up for failure. Saying, “I want to run a
better in pictures. I wanted
full marathon next week” is not a good example of a S.M.A.R.T. goal
because I will not have time to make necessary improvements and, to get fit and stay fit once
before I even try, I have likely already failed. Being realistic about and for all! ”
the amount of time, training, and effort it will take to succeed is a Shannon - Ciario, NE
vital step toward accomplishing a goal.
Once you set specific fitness and health goals, begin a log of your
progress and cross off smaller goals one by one as you are on your
way to better health.
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13. MEAL
PLANNING
“ Establish new
“
routines in order
to make positive
changes.
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14. MEAL PLANNING
Before we go on, I hope that you have taken some time to think
about your motivation, as well as set S.M.A.R.T. fitness and health
goals, and even to confront any fears that may have held you back
in the past. With that groundwork laid, we’re ready to get down to “A bad marriage and
business and set the wheels in motion for making some positive, divorce had left me at 216
healthy changes. pounds. I cut my portions in
1/2. I began to add spinach
We all live busy and, at times, hectic lives. There is probably not in place of lettuce in my
much you can do to change most of the pressures and demands on salads. I kept almonds in
your time. The real changes you can make will come from gaining my car, at my desk, beside
control over those demands with some careful planning. To make my bed, so if I ever feel
your health and fitness a priority, eating healthy is critical. I know hungry, it is my quick fix! ”
planning what you are going to eat for the week can feel daunting
Misty - West Columbia, SC
and easily find its way to the bottom of your priority list if you let it.
In order to stay on track, I make a shopping list before I head
into the grocery store. As soon as I get home, I begin my food
preparation for the week. I prefer cooking my meals on Sun-
day and I make enough meals to last me the entire week. By
planning ahead, I never have to “think” about what I am going
to eat for my next meal – this doesn’t allow the door to be
opened to options that are not good for my health and fitness.
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15. MEAL PLANNING
I’m not left searching for food and short on willpower when I get busy which can lead to poor
food choices. When I have healthy and great tasting food with me at all times, I have few urg-
es and temptations to reach for unhealthy snacks. I like only cooking once a week but, if you
prefer your food to be fresh, try cooking two or three times a week. Remember, the less often
you have to cook, the less you will have to clean up.
To speed up the weekly marathon cooking session, I multitask. Rather than doing one thing
at a time, I have several of the burners on the stove going, the oven baking different types
of protein on each rack, and I’m steaming veggies in the microwave. This keeps me busy for
about 2 hours of nonstop cooking. Once it’s done, I have the rest of the week to relax and not
really think about my meals or when I will find time to prepare my next healthy delicious meal.
“
As soon as all the sides and entrees are ready for one of
my meals, I begin to separate the meal into its own
one-serving container and place each meal into the I STAY ON
fridge. I keep portioning meals until I have everything
TRACK WITH MY
ready for the week. For me, this is usually 42 different
meals all prepared, separated, labeled, and ready to go.
Before you set out to prepare meals in advance, a little
MEAL PLANS,
I FEEL GREAT AND
“
advice: invest in small, airtight, plastic containers that I LOOK GREAT!
will fit one serving of one meal.
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16. MEAL PLANNING
This will actually save space and hassles. You should also have sand-
wich or snack sized Ziploc bags to keep sides like bread, nuts or
dried fruits separate from the main portion of your meals. And last
but not least, get a nice cooler/insulated lunchbox for yourself that
has some freezer blocks that will stay cold and keep your food nice “Cut out all fast food and
and fresh! Each morning before I leave the house, I pack my cooler only go out to eat one meal
for the day and have all of my meals with me. This keeps me from
a week at most. Eat slowly;
heading over to the vending machine during my break at work.
normally you will find you
When I stay on track with my meal plans, I feel great and I look get full much faster than
great. It may seem like a big chunk of time at first, but if you were
to cook all of your meals fresh every day that would take more time you think. ”
away from other important activities you may want to be a part of Eric - Pulaski, VA
with your family and friends.
You will need to establish new routines in order to make
positive changes and reach your fitness and good health
goals. Eating healthy does not just happen. Careful plan-
ning is crucial but it doesn’t have to be difficult. Try these
meal prep tips to stay on track and make your cooking a
breeze!
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17. ADDING
VARIETY TO
YOUR WORK-
OUT ROUTINE
“ Get a little
creative and try
something new.
“
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18. A D D I N G VA R I E T Y T O Y O U R
WORKOUT ROUTINE
Do you ever feel like you are stuck in an exercise rut? Getting bored “I mix up my training.
on the elliptical or feel that your metabolism is not working as well
My strength training is
as it used to? Then it may be time to add some variety to your
fitness routine! Let’s take a look at what we can do to get past usually an independent
those ruts or plateaus. effort. Cardio is much bet-
ter done with other. I’ll run
We know that exercise is necessary for good health. To get those
with friends at the park or
most enjoyment and best results out of your fitness regimen, how-
ever, balance and variety are important. If you live in elliptical land, I’ll go to a Zumba class.” ”
venture on down to the weight room and add some strength and Kinsey - Casselberry, FL
resistance training to your fitness regimen. If you are the opposite
and you normally stick to heavy lifting, try to incorporate some car-
dio. Cardio will increase your heart rate between sets and
rev up your calorie burn. I also recommend adding flex-
ibility training to any program, if it is not already in place.
Yoga or any dynamic stretching and flexibility work will
help keep you limber and injury free.
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19. A D D I N G VA R I E T Y T O Y O U R
WORKOUT ROUTINE
Below are a few workout tips you can do to add variety to your workout.
• If you usually workout indoors, try to do more outdoor activities. Change up the scenery.
• Do group fitness classes with a friend. Try something new!
• Add plyometric ( jump training) to any workout to build lower body strength and raise
your heart rate. Try pop squats, frog jumps, or box jumps.
• Use less weight but perform more repetitions or use heavy weight and perform fewer repetitions.
• Make it a point to try a new machine each time you get to the gym.
• Create a workout using only your body weight. This type of workout is perfect to use when
you are traveling or cannot make it to the gym. Try lunges, squats, burpees, pushups,
jumping jacks and mountain climbers.
The possibilities are endless. There really is no reason to get bored or stuck with a routine that, after a
while will no longer bring the results you desire for good health and may actually lead to injury. Get a
little creative and try something new- you may find a new favorite workout!
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20. TRACKING &
MANAGING
YOUR WEIGHT
LOSS PLAN
BONUS
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21. TRACKING & MANAGING
YOUR WEIGHT LOSS PLAN
As a special bonus, I’m happy to share with you my personal
”gym bag must have’s.” If you’re just getting started with your
fitness routine or you’re feeling the need to get more organized
about it, maybe this will help. I keep the following in my gym bag
at all times:
• Water bottle
• Jump rope (to sneak in a quick workout anywhere
if the opportunity arises)
• Interval timer (mine is from Gymboss.com)
• Workout gloves
• Headphones and music player (iPod, mp3, etc.)
• Fitness journal/workout log
The journal doesn’t need to be anything special or fancy.
I simply use a spiral notebook and track my progress and
workouts in a way that makes sense and is easy for me.
For example, here is a random page from my journal:
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22. TRACKING & MANAGING
YOUR WEIGHT LOSS PLAN
• Calorieking.com: Gives caloric and nutritional information on fast food, restaurants,
and super market items. Great resource for eating out or shopping.
• Body Mass Index Calculator: This tool will calculate if you are in “good health
standing” according to your height, sex and weight.
• Weight Maintenance Calculator: This calculator will tell you how many calories
you will need in order to reach and then maintain your target weight.
• Supertracker: Great site with several resources. Almost like a one stop shop
full of just about every fitness tool and tracker you will need to get started.
• Freedieting.com: Another one stop shop. This site provides you with all the tools
you will need to begin your fat loss journey.
I encourage you to check out these resources, find the ones that work best for you,
make a plan and get organized, and go for it! You’re on your way to weight loss
success and a more fit and healthy new you!
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