FIVE HEALTHY EATING HABITS CHEATSHEET

Here are some questions to help keep your eating habits on the right track. If your answers don't correspond with those provided below then adjust your habits accordingly. Ready...set...eat right!

1. WHEN DID YOU LAST EAT?
If it's been longer than 2-4 hours, it's time to eat.

2. WHERE IS THE COMPLETE PROTEIN?
Are you about to eat at least 1 serving (20-30g) of complete protein? If not, find some protein.
(Women get one serving. men get two)

3. WHERE ARE THE VEGGIES?
Are you about to eat at least 2 servings of veggies? Prepare them any way you like, but eat them with every meal and snack.
(One serving is about 1/2-1 cup and your target is 5-10 cups per day).

4. WHERE ARE THE CARBS?
If you have fat to lose, but haven't just worked out, put down the pasta, bread, rice and other starchy carbs in favor of a double serving of fruits & veggies. If you have just worked out, a mix of carb sources is fine.

5. WHERE ARE YOUR FATS COMING FROM?
Today, you need some fat from animal foods, from olive oil, from mixed nuts, and from flaxseeds/flaxseed oil. Spread them throughout the day, but make sure to add them in.

**From ISSA's Specialist in Fitness Nutrition Program

FALL FITNESS CHALLENGE & HAPPY HOUR

It is not to late to get into the FALL FITNESS CHALLENGE? No excuses & no explanations - let's get fit!

I will keep track of your personal improvement on the following 6 exercises:

• Time to run/walk a mile
• Push ups (Regular or TRX)
• Full sit ups
• Wall sit
• Number of squat thrusts in a minute
• Optional - any exercise you want to measure improvement

For anyone interested, I can also record weight, measurements and/or body fat to see your improvement over the challenge let me know and we can set up a time before your workout to do this.

WE WILL CELEBRATE AT HAPPY HOUR DEC. 3RD.

STACEY WILL BE BACK FOR SPRAY TANS, WAXES, FACIALS, ETC...!

**This Fitness Challenge is totally optional and only meant to show how much you can improve if you put your mind to it!
Also, if you could help me out by shooting me an email and let me know your schedule of when you are coming to workouts. it really helps me when I know how many people are coming so that I can prepare and give you the best workout possible. If you forget and want to come at the last minute - no worries just pop in (but i may make you drop and give me 20)!
I am also scheduling solos and private groups. if you have a time and/or group in mind, give me a call. You can come to me or I can bring the workout to you.

Thanks!!
Nikki