Summer is only 30 days away, my phone as been ringing like crazy with people asking for last minute help to get their belly tight and booty right before the first day of summer.  So I put together this info for you procrastinators. :-)

1. Set your goal... to do this you will need to have someone measure you and write your weight and body fat. If you don't like knowing, understand it's impossible to set goals with out those numbers.
2. Cut out late night TV viewing and make sure you get a good 7 hours of sleep, your body will need that time resting to make your transformation happen in 30 days. 
3. Eat your fat guilt free.... you'll need the guilt to keep you from eating carbs.  If you'd like actual meal recommendations let me know my team and I would be happy to email you a meal plan. (jump right on the procrastinators)lol
4. Workout before breakfast you will burn 20% more fat... since there are no calories in your system from food your body will tap into your stored fat for energy.
5. Increase the intensity of your workout and keep your cardio to 10 per workout the most of your time needs to be strength training and flexibility.

We are at the beginning of a Body Fat Reduction Movement.... if any of this is confusing to you call me and I'd be happy to show you the exercise and provide a sample meal plan for you.

You Ready to take Responsibility for Being the Healthiest Person you can be?

We all know about the dangers of Smoking Cigarettes, I purposely didn't include it... but look what I did include!

1. Eating Fat-Free:  Since the cut down on fat food craze began 30 years ago, the obesity rate in America has more than doubled.  It clearly says to me that it's not working! What many don't realize is that fat free product often contain added sugars, flour and calories, more dangerous than the orginal fat filled product.
2. Pill Popping for every ache and pain.  It surprises me how frequently people reach for over-the-counter painkillers or Molly type relief, with out trying to address the cause of the problem. If you do this, ask your doctor to work with you to find out the underlying source of your pain.  Try regular exercise and stress reducing activities.
3. Sitting to much: Spending long hours at your destk and then heading for your easy chair or couch at home can increase your risk for diabetes, heart disease and premature death.  Recent research shows that it's how much time you spend just sitting, even if you exercise, that increases your risk for chronic disease.
4. Relying on Technology:Men may be a rish for developing cognitive impairment more often than women. One surprising link to memory loss? Depending too much on external sources of memory, like cellphones. Dial at least one number by memory each day to stay sharp.

When you see yourself naked, do you feel sad, happy, beautiful, handsome, powerful, or weak? If you have a hard time answering or avoid looking at yourself naked, so you don't have to acknowledge what you feel?  READ ON!

• Exercise- The way you feel about your body can hurt you or help you reach your fitness goals.  If you are feelings encouraged  to exercise like Kimberly Mack the embassador of "Black Girls Run" running/walking group Jacksonville, FL chapter it's good.  Don't be afraid to reach out for expert fitness help like @errolstewartjr or @iamdrfitness on Facebook or IG.
• Doctor- When it comes to health care, we are like ostriches. We bury our heads in the sand and hope for the best. Take stress seriously and speak with a therapist. Stress can effect the way you feel about your body.
• Eat-  vegetables and foods rich in fiber as often as you can. Avoid fast food, soda, and baked goods made with White flour, white sugar and other processed foods. You will feel better and be happier with the way you look.
• Look- at yourself naked and say "I love myself, and accept myself" for 60 second in the morning after your shower and before you go to bed.... and before you know it you will feel thankful for your body and motivated about the body you get to create!