This is a oldie but a goodie, "In order to go up you have to recognize what you have to give up."

Do you really want more of the same or do you really want to change? That is what you must confront, decide and then do something about!

Do you want to continue your fat loss or do you want fast food? Do you want to trim your waistline or do you want beer instead? Do you want to sleep in or do you want to shape your physique? Are you going to make physical training a priority or let another season slip by? Come on! Now is your time! Build the best you!

Put these quotes on your frig:

·         Looseness in your diet equals looseness around your waist

·         Feeling the pinch now means you will be able to pinch less later

·         Eat light, eat right, stay lean

·         Shortcuts never pay off in the long run

·         Stick to the 70 / 30 rule

Try to remember the 70 – 30 rule. This means that you are never stuffed and you are never starving. 100% is all you can eat stuffed, wheel me out of this feeding troth buffet. 0% is that you haven’t eaten all day and you could eat a horse. If you stay between 30% and 70% full, your metabolism is at its highest peak performance and burning fat for fuel.

100%-----------------70%---------------------------30%-------------------0%


·         Dinner meals are to be “Lean & Green”

Meaning stick to a lean protein and vegetables. Go for fish, chicken, turkey breast (proteins) and colorful veggies (bell peppers, asparagus, spinach leaves…). Try to get your grains in for breakfast and lunch, and taper them off throughout the day.

Keep yourself energized and accountable to your team, and be the encouragement!