Bravo Fitness | Have A Strong DayT | Personal Training | Fitness | Nutrition | Wellness | Tallahassee, FL | direct: 850.566.0914 | email: train@bravofitness.net | Johnny on the Spot | Tallahassee Personal Trainer IFPA Certified Personal Fitness Trainer Sports Nutrition Flexibility Coach

Below are some suggestions for getting your health, wellness and nutrition in order. Don't know where to start? Pick one thing, stick with it, make it a habit and then pick something else. Create a LIFESTYLE change, not a DIET. Diet begins with "DIE" which is what your body is doing when you don't give it what it needs to function. YOU NEED CARBS. Atkins is dead and his diet is bankrupt.

1. Walk or bike to work.
2. Use fat free milk instead of whole milk.
3. Do crunches in front of the TV.
4. Walk during lunch hour.
5. Drink water before a meal.
6. Eat leaner red meat & poultry.
7. Eat half your dessert.
8. Walk instead of driving whenever you can.
9. Take a family walk after dinner.
10. Drink more purified water.
     (TIP: Drinking cold water burns more calories than room temp water)
11. Avoid food portions larger than your fist.
12. Mow lawn with a push mower.
13. Increase the fiber in your diet.
14. Walk to your place of worship instead of driving.
15. Walk kids to school.
16. Get a dog and walk it.
17. Join an exercise group.
18. Drink diet soda.
19. Replace Sunday drive with Sunday walk.
20. Do yard work.
21. Eat off of smaller plates.
22. Get off the bus one stop early and walk.
23. Don't eat late at night.
24. Skip seconds.
25. Work around the house.
26. Skip buffets.
27. Grill, steam or bake instead of frying.
28. Bicycle to the store instead of driving.
29. Take a dog to the park.
30. Ask your doctor about taking a multi-vitamin.
31. Go for a half-hour walk instead of watching TV.
32. Use olive oil instead of solid (trans) fats.
33. More carrots, less cake.
34. Fetch the newspaper yourself.
35. Sit up straight at work.
36. Wash the car by hand.
37. Don't skip meals.
38. Eat more celery sticks.
39. Run when running errands.
40. Pace the sidelines at kids' athletic games.
41. Take wheels off luggage.
42. Choose an activity that fits into your daily life.
43. Park further from the store and walk.
44. Ask a friend to exercise with you.
45. Make time in your day for physical activity.
46. Exercise with a video if the weather is bad.
47. Bike to the barbershop or salon instead of driving.
48. Keep to a regular eating schedule.
49. If you find it difficult to be active after work, try it        before work.
50. Take a walk or do desk exercises instead of a cigarette or      coffee break.
51. Perform gardening or home repair activities.
52. Avoid laborsaving devices.
53. Take small trips on foot to get your body moving.
54. Play with your kids 30 minutes a day.
55. Dance to music.
56. Keep a pair of comfortable walking or running shoes in your      car and office.
57. Make a Saturday morning walk a group habit.
58. Walk briskly in the mall.
59. Choose activities you enjoy and you'll be more likely to        stick with them.
60. Stretch before bed to give you more energy when you      wake.
61. Take the long way to the water cooler.
62. Explore new physical activities.
63. Vary your activities, for interest and to broaden the        range of benefits.
64. Reward and acknowledge your efforts.
65. Choose fruit for dessert.
66. Consume alcoholic beverages in moderation, if at all.
67. Take stairs instead of the escalator / elevator.
68. Conduct an inventory of your meal / snack and physical      activity patterns.
69. Share an entree with a friend.
70. Grill fruits or vegetables.
71. Eat before grocery shopping.
72. Choose a checkout line without a candy display.
73. Make a grocery list before you shop.
74. Buy 100% fruit juices over soda and sugary drinks.
75. Swim with your kids.
76. Flavor foods with herbs, spices and other low fat      seasonings.
77. Remove skin from poultry before cooking to lower fat        content.
78. Eat before you get too hungry.
79. Don't skip breakfast.
80. Stop eating when you're full.
81. Snack on fruits and vegetables.
82. Top your favorite cereal with apples or bananas.
83. Try brown rice or whole-wheat pasta.
84. Include several servings of whole grain food daily.
85. When eating out, choose a small or medium portion.
86. If main dishes are too big, choose an appetizer or a side      dish instead.
87. Ask for salad dressing on the side.
88. Don't take seconds.
89. Try your burger with just lettuce, tomato and onion.
90. Try a green salad instead of fries.
91. Bake or broil fish.
92. Walk instead of sitting around.
93. Eat sweet foods in small amounts.
94. Take your dog on longer walks.
95. Drink lots of water.
96. Cut back on added fats or oils in cooking or spreads.
97. Walk the beach instead of sunbathing.
98. Walk to a co-worker's desk instead of emailing or calling      them.
99. Carry your groceries instead of pushing a cart.
100. Use a snow shovel instead of a snow blower.
101. Cut high-calorie foods like cheese and chocolate into          smaller pieces and only eat a few pieces.
102. Use nonfat or low-fat sour cream, mayo, sauces,        dressings, and other condiments.
103. Replace sugar sweetened beverages with water and          add a twist of lemon or lime.
104. Replace high-saturated fat / high calorie seasonings with        herbs grown in a small herb garden in your kitchen        window.
105. Refrigerate prepared soups before you eat them. As          the soup cools, the fat will rise to the top. Skim it off          the surface for reduced fat content.
106. Get off the bus earlier and walk farther to work.
107. Take several 10-min walks during the day.
108. Choose the furthest entrance to your building.
109. Host "walking meetings"
110. Walk to a restroom, water fountain, or copy machine on a        different floor.
111. Take the long way when walking to meetings.
112. Walk a few laps on your floor during your breaks.
113. Walk during your lunch break.
114. Walk to a colleague's office rather than send an email.
115. Take 5 minute walking breaks from your computer.
116. Park farther away.
117. Take the stairs rather than the elevator or escalator.
118. Start a walking club with your coworkers.
119. Walk while using a speaker phone.
120. Get up and move at least once every 30 minutes.
121. Park farther away in store parking lots.
122. Always return your grocery cart to the designated storage        area.
123. Avoid elevators and escalators - take the stairs.
124. Walk - don't drive - for trips less than one mile.
125. Walk at the airport while waiting for your plane.
126. Take several trips to unload your groceries from your car.
127. Avoid the drive-through at restaurants - get out of          your car and walk inside.
128. Plan active vacations.
129. Make a family walk a habit.
130. Kids can take their parents for a walk.
131. Kids can volunteer to walk their dog or neighbor's          dog.
132. Do a family challenge to see who can get the most steps.
133. Reward kids / family members for meeting step          goals.
134. Take an after-dinner walk with family.
135. Walk while talking on a cordless phone.
136. Walk during commercials on television.
137. Take a walk while your kids are playing sports.
138. Walk to your neighbor / friend's house instead of calling.
139. Move at least once every 30 minutes.
140. Occasionally walk to the TV to change the channel.
141. Turn off the TV and participate in a family activity.