How to Take Your Fitness to the Next Level

Today, I’m giving away the house! That’s right folks – buy none, get everything for free. I’m going to give each and every one of you the exact recipe for taking your body and health to the next level. Out-of-shape and out-of-breath to fitness-fanatic. Follow my recommendations and advice for your condition level and, I promise, you’ll notice a difference almost immediately.

First things first: Who are you? Right now, start thinking about what type of health condition you’re in and which category you’re going to fall into. Read on to decide which one best describes you. 

1. Newbie (aka beginner): New to exercise and the idea of good health. You want to make a positive change but have no clue where to start. Healthy food is a mystery and eating well to you means gorging at the buffet line. You probably hate exercise and are intimidated by the gym, the big building you drive by every day with a pumpkin latte in your hands. You are finally sick and tired of being sick and tired and ready to get started with your new life before it’s gone!

Good news! I can help you get started.

2. Wannabe (aka intermediate): You exercise and eat right some of the time, probably stuck in the 30 minutes of cardio 3x per week and have salads for lunch. Fast food makes an occasional appearance and the sweet tooth fairy knocks every night. You let her in most of the time. Maybe you want to break out of your boring routines but don’t know what else to do. Maybe you think you eat healthy, but the belly fat still resides and you just don’t feel or look as good as you thing you should.

Good news! I can help you switch it up and see better results.

3. Fitness Fanatic (aka advanced): You claim to love exercise and eating healthy. This is probably true. You workout all the time, make a lot of meals at home and see pretty good results. Perhaps though, you want more: to lose the last 5-10 pounds of fat or reach a level of athletic performance you have yet to achieve. Your arms are nice, but you want more chisel. Your abs are kind of there, but you want them to pop!

Good news! I can help take your two-pack to a six-pack.

OK, which one are you? Be honest with yourself and don’t confuse what you truly are with what you wish you were. 

Newbies, do this!

This can be an exciting time, but also challenging and maybe a little scary. I get it. So let’s start by only adding things in, not taking away. For two weeks, add in three servings of vegetables from this list every day: celery, lettuces, spinach, squash, zucchini, Brussels sprouts, broccoli, green beans, cauliflower and bell peppers. Add in three lean proteins every day: fish, chicken, turkey, lean beef, eggs and tofu (if you can’t do meat). Add in two healthy fats: olive oil, coconut oil, coconut products, nuts, seeds and avocado. Add in three fruits: berries, pears, apples, oranges, grapefruit, melon and plums. 

If after adding in these foods (and being diligent about really getting them in every day) you truly have room for the other foods you were already eating, then feel free to eat up! As for exercise, start off slow and make attainable goals. For two weeks, just walk. Seriously, that’s it. The catch is, I want you to walk two to three times per day. Once when you first wake up – set your alarm! Once at lunch and once after dinner. Do this at least 10 days out of the 14 days during your two-week assignment. 

Start with that and in two weeks, email me for the next step. 

Wannabes, do this!

I know what it’s like to be stuck in a routine with food or exercise. Your two-week assignment is the same as the Newbie, but I want you to also take away all sugary drinks; sodas, diet soda, fancy coffee things, sweet teas and booze – yep, booze. Also, switch out your fast food meals/restaurant meals for home cooked at least five times per week. For exercise, try something new like spinning, boxing, boot camp classes etc. Whatever it is, make sure you’re incorporating resistance training along with cardio training. Do this three to five days per week. Stay active and move around the rest of the time. 

Start with that and in two weeks, email me for the next step.

Fitness Fanatics, do this!

You need to step up the intense workouts and really watch the food intake. In fact, that’s where most of your results will come from at this level. Of course, I recommend a strict Paleo diet, but at the very least eat mostly veggies and lean meats with some fruits and healthy fats. Make all your meals at home, no booze, no sweets and lots of rest. Eat as clean as possible. Keep up the workouts and continue to push yourself. At this level, you may just need some new ideas or someone to tell you what to do. Try Cross Fit. Some of the San Diego affiliates offer totally free (no-hassle) workouts, guaranteed to motivate you and make you sore! If not, at least check out their sites for workout ideas. Healthy eating every day and intense workouts four days per week with two easier days.

Power through and try this for two weeks. After that, I bet you will continue on your own.

Good luck everyone.