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YourScore_screen

GoodLife's LifeChanger Score: A comprehensive scoring system used to rate your health and vitality.

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<^FirstName^> <^LastName^>

Health Risks

Health Age

Goals

Upcoming Events

Training Plan

Schedule

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<^FirstName^> <^LastName^>

STRATEGIES FOR SUCCESS


1. START TODAY
Don't procrastinate! The best time to begin your fitness journey is right now.


2. Create your Metabolism.

Eating every 3 hours will maximize your energy level and your body's ability to lay down muscle. People who are unaccustomed to this type of metabolism boosting lifestyle may initially say, "I don't have time to eat every three hours". When you eat every three hours, you will maximize your energy levels and you will be more productive throughout the day. For greatest success, take a few minutes now and set specific times for your daily meals and snacks.


3. Meal Size

Consume more frequent meals. Your meals should consist of a combination of complex carbohydrates, protein, and fat. A serving of carbohydrates is the size of your fist. A serving of protein is two times the size of your palm. A serving of fat is the size of the last digit of your thumb. Each time you eat, your meal should consist of one serving of complex carbohydrate, or a fist of carbohydrate; a serving, two times the size of the palm of your hand of protein, and no more fat than the size of your thumb. All five of your meals should be the same size. Since each of your meals and snacks will be small, you will end up saving time. If you choose to eat a meal replacement bar or shake high in protein for a snack, you should select one that has approximately <^~MSC~^> calories.


4. Cardiovascular Train First Thing in the Morning.

Jump-start your metabolism and maximize performing your cardiovascular exercise first thing in the morning before you eat. During and immediately following your exercise session, be sure to drink 24-oz of water to replenish lost fluids and prevent dehydration. If your schedule does not allow you to complete your cardiovascular activity first thing in the morning, then walk the dog, do 2 minutes of jumping jacks, or jog in place. Any type of activity that gets your body temperature elevated and your blood flowing before you eat your first meal will be extremely beneficial. Plan your week so that you will perform a minimum of 4 twenty-minute sessions each week.


5. Resistance Train!

Resistance training will be the most effective form of exercise to lay down muscle mass. Muscle burns substantially more calories than fat, resulting in a higher metabolism and smaller clothing size. This is one more way you are creating a better, faster metabolism rate. Your personalized body transformation program calls for you to complete 3 sessions per week. In order to realize the results you are looking for, it is important that your resistance training program be efficient and effective. A professional personal trainer should design this program for you and update it on a regular basis.


6. Keep a Journal.

Keep a journal or diary. You will be 90% more likely to achieve your goals if you write them down. Every morning when you wake up you are faced with simple choices. Your choices affect your success.


7. Plan Ahead.

One of the most critical factors to achieve muscle gain is to plan ahead for your meals and have your meals prepared, ready to eat and convenient. Pick a day to shop and prepare your meals for the upcoming week. Failing to plan ahead and skipping meals is a common stumbling block for successful muscle gain.

<^FirstName^> <^LastName^>

STRATEGIES FOR SUCCESS...(CONT)

8. Increase Water Intake.

You should drink 80 oz of water each day. In order to generate new muscle, your body must be hydrated. You should drink 16 oz of water before each meal and snack. You should drink 24 oz of water after each workout. On the days you do not exercise, you should still consume the extra 24 oz of water. Tea, sodas, coffee, and diet drinks are not a substitute for this water intake.


9. Choose Complex Carbohydrates.

It is extremely important to eliminate simple carbohydrates like fruit juices, processed snack food (pretzels, chips, cookies, bagels, and white bread) and sodas. Diet drinks may be used to replace regular soda and other sugary drinks in your diet but these should be limited to no more than 24 oz each day. If you tend to consume high sugar items on a regular basis, the first 48 hours of your program will be the most difficult. However, if you eliminate sugar from your diet completely, your cravings for simple sugars will drastically diminish.


10. Choose Lean Protein Sources.

Suggested proteins include: Poultry (chicken or turkey, white meat, no skin), fish (cod, flounder, haddock, halibut, salmon, trout, tuna- fresh canned in water), egg whites or egg white substitute, non-fat or low-fat cottage cheese, cheese with 3 grams or less fat per ounce, lean beef.

<^FirstName^> <^LastName^>