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Bally ToTal HealTH ebook

Nikki KimbroughPersonal TrainerBally Total Fitness

There is so much informaTion floaTing around abouT healTh and fiTness, ThaT iT’s easy To geT over-whelmed and confused. ThaT’s why i’ve creaTed This simple guide To nuTriTion and fiTness. in iT, i’ll give you my own personal “myTh busTers” To help you dispel dieT & nuTriTion myThs and provide you wiTh The ToTal TruTh, so you can make educaTed decisions and geT on Track Towards a healThier you!

Table of ConTenTs...portion control .........................................................................3-4dining out strategies................................................................5-7getting started with an exercise program................................8-9cardiovascular exercise, strength Training and flexibility.....10-11overcoming obstacles..........................................................12-13make fitness a family affair ......................................................14put your knowledge to work................................................15-20special offers from bally Total fitness..................................21-22bally Total health recipes.....................................................23-29

ou probably know you shouldn’t super-size, but otherwise how do you measure up? The key is to pay attention to how much you’re eating at meals throughout the day. Eating the right size portions will help you remain within your calorie limit and continue to move quickly towards your body weight goal.

Getting your portions right depends on an understanding of the relationship between the food you’re faced with and how many calories are in it. Read food labels to see the serving size and how many calories are in one serving. For some foods you might find it easier to work with measuring cups and a food scale, which you can pick up at your local supermarket. However, when measuring cups and spoons are out of reach, simply use the handy Portions at a Glance guide on the following page to help you eyeball portion sizes.

porTion conTrol

MyTH...you can eat as many low fat or fat free foods as you want and not gain weight.

REaliTy...Sorry. it’s not all about fat. it’s about calories.When manufacturers take out the fat in a product, they typically replace it with another nutrient, such as sugar, to maintain its taste. as a result, the amount of calories often ends up the same or even more! Making matters worse, many people assume that because an item is low fat or fat free, the portion size is unlimited, causing them to overeat, which defeats the pur-pose of a low fat snack. So even if it’s a low fat or fat free treat, you still shouldn’t overeat.

*Nikki’s Myth Buster

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porTions aT a glanceFOOD GROUP STANDARD SERVING VISUAL EQUIVALENT CALORIES

Bread, Cereal, Rice and Pasta

Fruits

Vegetables

Milk, Yogurt, Cheese

Meat, Poultry, Fish

Dry Beans, Eggs and Nuts

Fats, Oils & Sweets

1/2 cup of cooked cereal, pasta, rice

1 cup dry cereal

1 small bagel

1 oz pretzels

1 medium apple or orange

1 medium whole fruit or 1 cup chopped fruit

1/4 cup raisins

1/2 cup vegetables cooked or raw

1 medium potato

1 1/2 ounces low-fat cheese

3 ounces of chicken (white meat),salmon, or beef sirloin (lean beef)

1/2 cup cooked beans

1 ounce of nuts

3 eggs scrambled

2 tbsp of peanut butter

1 tbsp of salad dressing

1 tsp of butter/margarine or oil

1/2 cup of ice cream

Tennis Ball

Baseball

Hockey puck

1 cupped hand

Tennis ball

Fist

1/2 cupped hand

1 cupped hand

Computer mouse

9-volt battery/4 dice

Deck of cards/

Cassette tape

Light bulb

Cupped hand

Ice cream scoop

Ping pong ball

Thumb (tip to 1st joint)

Finger (tip to 1st joint)

Tennis ball

110

110

120

110

60-80

60-80

110

25

160

120

165-225

115

90

240

180

45

45

160

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Think you can’t dine out while trying to lose weight? not true! you can dine out with family and friends and still meet your calorie recommendations. all you need is a strategy in place before and during your restaurant adventure. before you know it, this will be second nature!

dining ouT sTraTegies

1 Before you go:

2 Once you’re seated:•ask for water as soon as you sit down. This can keep you busy until your meal arrives and help you say no to the breadbasket.

•Order a starter salad. This will help you reach your vegetable and fiber consumption for the day.

•Choose beverages that are low in calories such as water with a lemon, diet drinks, or even regular beverages in smaller serving sizes.

• limit your amount of alcohol before the meal. alcohol tends to increase your appetite and it’s high in calories!

•Plan in advance. Most restaurants offer low calorie options. Call ahead or look online to find out what is on the menu and choose your entrée before you arrive.

• Know your calorie allotment for the meal that you’ll be eating. if you can plan to eat a little more, be sure to exercise earlier in the day.

• imagine the look of your plate: lean meats, non-starchy vegetables, and salads should be the bulk of the plate.

•Have a light snack at home before you go. This will help you overcome temptations and prevent overeating.

3 When you order:• Order an appetizer as an entrée. The portion size may be perfect!

• Eat half the bun on your burger or sandwich. Eating your burger with a fork and knife will save you a few hundred calories (some buns are 400 calories).

• Have the waiter bring out half the meal and box the other half. ask that the box be brought w/ the check.

• Don’t be afraid to ask for modifications to a dish (ie: condiments on the side, grilled instead of fried).

• See if you can order lunch sizes or kids meals, which are typically smaller portions.

• Keep it simple by ordering grilled, baked or roasted lean meats, fish or poultry and steamed, raw or boiled vegetables. ask for “naked” vegetables with no oil or butter.

• Enjoy a side of steamed or raw vegetables instead of fries or have a baked potato with salsa.

• Choose soups that are broth or tomato based instead of cream-based.

• Choose salads without bacon and croutons and be careful of the amount of cheese or peanuts. (always order salad dressings on the side.)

• Choose condiments that spice up your meal without packing on the pounds: salsa, cocktail sauce, low-sodium soy sauce, mustard, lemon, herbs, spices, vinegar, ketchup, grated parmesan cheese, horseradish. Remember, moderation is key.

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dining ouT sTraTegies4 While you eat:

5 At dessert time:• Order fruit or sorbet for dessert or skip it in favor of a cappuccino or a small latte made with fat free milk.

• Share a dessert if your sweet tooth will not give up. One dessert and four forks is a great ratio!

• Be mindful of condiments. Calories can add up fast. Have mustard instead of mayonnaise or salsa instead of sour cream.

• if eating a salad use the “fork method” and dip your fork in the salad dressing before spearing a leaf.

• Put your fork down in between bites. This increases the time it takes you to eat and allows your body the time to sense when you are getting full.

• Eat slowly and make conversation. Give your brain time to register what you’ve eaten. When you start to feel full, put down your fork and ask the waiter to remove or box your food.

*Nikki’s Myth BusterMyTH...as long as i eat healthy during the week, the weekend doesn’t count.

REaliTy...Wishful thinking. Fat doesn’t have a calendar. Once again, it all boils down to number of calories you consume. Even if you eat within your allotted calories all week and exercise, eating an extra 1000-2000 calories during the weekends can cause you to gain up to two pounds a month. Focus on carrying your healthy habits over into the weekends. and if your social life means you consume a few extra calories, be sure to find time for an extra-long workout in order to maintain the calorie level you need to lose weight.

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dining ouT sTraTegiesyOuR RESTauRanT ExPERiEnCE dOESn’T HavE TO BE all aBOuT THE FOOd! EnjOy THE COMPany, COnvERSaTiOn and TiME aWay FROM yOuR ORdinaRy day. HERE aRE a FEW TiPS FOR TO dEalinG WiTH a vaRiETy OF RESTauRanT CuiSinES:

asian/Chinese

Deli(sanDwiCh shop)

fasT fooD

iTalian

MexiCan

Choose lightly stir-fried or steamed vegetabledishes, steamed rice, broiled chicken or fish dishes.Choose steamed or baked entrees and side dishes, like chicken, beef, or shrimp with broccoli. ask that your meal be prepared with very little or no oil. When possible, select brown rice over white.

Choose lean meats like turkey breast or chicken. Opt for mustard or balsamic vinegar over mayo. load up your sandwich with lettuce, tomato, pickles, or your other favorite vegetables.

Choose a small hamburger (hold extra sauces) or grilled chicken sandwich (hold the mayo) with a side salad, or order the kid’s meal. Many fast food restaurants have their product nutrition information on their website.

Portion control is the key. Pasta dishes can usually serve up to four! Choose a dish with tomato, clam or garlic sauce. Go with a minestrone soup and stick with vinegar-based dressings.

Mexican foods generally come in large portions, so why not share with a friend? Skip the calorie-con-densed chips and order a side of corn tortillas to dip in the salsa. Choose foods that are baked, grilled or rolled in a soft tortilla and use salsa, which has just a few calories, as an alternative to guacamole and sour cream, which can have 30-50 calories per tablespoon.

The key to dining out is making it work for you. Whether going to a restaurant is an everyday necessity or as a special treat, you must balance your calories. For example, if you opt for a turkey sandwich with mayonnaise instead of balsamic vinaigrette you may have an extra 100 calories in your day. If you don’t shave off these calories at another meal, then you can add 1-2 miles of walking or another activity to burn it off.

RemembeR, IT’s all abouT balance.

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exercisenow we’ll Make your workouT work for you

Now that you know the nuts and bolts of nutrition, let’s talk exercise! The first and most important thing to do when embarking on a fitness program is to set goals. For many people, incorporating fitness and nutrition into their life requires a fairly significant lifestyle change. That’s why it’s important to identify and fully understand your goals. This will help you stay committed, meet your potential and see results. It’s also important that you customize your fitness and exercise program to fit your lifestyle. What worked for your best friend or a family member may not work for you. Everyone has a different lifestyle and different needs. Once you are clear on what you wish to accomplish, take a look at your lifestyle and identify steps you can take to become healthier. For example, do you frequently eat dinner out because you work late? If so, consider packing yourself a lunch and dinner. That way you can ensure a healthy meal and resist the temptation for fast foods on the go. Don’t have time to hit the gym more than a couple times per week? No problem. There are plenty of things you can do in your own home to stay fit on your off days from the gym. For example, do a quick set of push-ups or sit-ups on a commercial break from your favorite show.Finally, be sure to check with your doctor before beginning any fitness program.

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exerciseHaving trouble staying motivated? Enlist a workout buddy! The key is to find out what motivates you and make sure you adapt your routine to fit your lifestyle. This will not only make it easier for you to find time for fitness, it will also make it fun!

The same holds true when looking for a gym membership. The fact is one size doesn’t fit all. It’s important that you look for a fitness center that offers a variety of different membership options, allowing you to customize your membership to fit your needs.

MyTH...Hiring a personal trainer is only for celebrities and the extremely wealthy.

REaliTy...you don’t have to be famous to learn the right way to workout! Hiring a personal trainer has many benefits. Whether you are a novice or a lifelong fitness buff, a personal trainer can help you identify and set goals and keep you challenged and motivated along the way. a personal trainer will also ensure that you are performing exercises that are appropriate for your fitness level and practicing proper form, which will help prevent injury and enable you to reach your fitness goals faster.

Everyone can benefit from the individual attention and it doesn’t have to be expensive! Small Group Personal Training is a great option for people who wish to be coached by a personal trainer, yet want to keep costs down. it’s also fun to work out with a group of 4-5 people who have similar goals. This creates an excellent support group and can help keep your motivation high.


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exercise

A well-rounded fitness program should incorporate cardiovascular, strength training and flexibility since each benefits the body in a different way. add proper nutrition into the mix and you’ll be well on your way to achieving your goals.

MyTH...Regular weight lifting makes women’s muscles big and bulky.

REaliTy...don’t worry; if you’re not a man, you won’t end up looking like one. For muscles to grow dramatically in size, they require high levels of testosterone - levels far greater than what most female’s posses. That’s why men tend to exhibit greater increases in muscle mass.” For women, a host of other benefits remain: enhanced muscle definition, improved bone strength, decreased osteoporosis risk, increased lean muscle mass, and increased metabolic rate. By starting a weight lifting program you’ll gain a lot, but it won’t be bulk.

*Nikki’s Myth BusterCarDiovasCular exerCiseCardiovascular exercise raises your heart rate, burns a high number of calories and helps increase endurance. Examples of cardio exercise include walking, jogging, biking, jumping rope, playing tennis, and swimming.

according to the american College of Sports Medicine (aCSM), you should get 20-60 minutes of cardio (with 5 to 10 minutes warm up and cool down) at least 3-5 days per week. This may sound like a lot, but don’t be intimidated. There are many ways to find time for exercise. The key is to find activities that you enjoy and make them a part of your everyday life. a brisk walk at lunch, a bike ride after dinner and even taking the stairs instead of the elevator are all easy ways to work a quick cardio workout into your routine. Even rigorous chores such as vacuuming, yard work and washing floors can count as exercise.

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exercisesTrengTh Trainingit’s not just for body builders anymore! Strength training is a great way to tone your body and build muscle, which also burns calories. So how much do you need to do? The american College of Sports Medicine (aCSM) recommends performing eight to ten different exercises in two to three strength training sessions weekly. But remember not to work the same muscle group two days in a row. your muscles need rest and working them too hard or too frequently can damage muscle tissue.

a key thing to remember about strength training is not to overdo it. a good rule of thumb is if you can lift the weight more than 12 times, it probably isn’t heavy enough. and if you can’t lift the weight at least 8 times, then it’s probably too heavy. if you’re unsure of the weight that’s right for you, ask a personal trainer or fitness coach at the gym to help you. Also, be sure to stretch after your workout to prevent injury.

sTreTChing & flexibiliTyStrong and stiff just won’t mix. Flexibility is an important element of a fitness routine. Increasing your flexibility can help decrease your risk of injury, increase blood flow to the muscles, elongate your muscles and increase your range of motion. Beyond basic static stretching, there are many classes to help increase flexibility. Examples include yoga and Pilates, which in addition to the benefits listed above, can be an excellent way to relieve stress.

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exercise roadblocksOvercoming Obstacles: Don’t let these common obstacles stand in your wayBreak down those roadblocks! Whether you’ve recently vowed to start a fitness routine or want to adhere to the one you’ve already begun, roadblocks are bound to pop up from time to time.

don’t worry, there are solutions to nearly every obstacle you’ll face.The key is to identify the obstacles standing in your way so you can overcome the issue and continue on your way to living a healthy and fit lifestyle.

obsTaCle 1: i Don’T have TiMe To workouT. SOluTiOn: if you have time to make that excuse, you have time to workout! Many people think they are too busy to find time to work out, but the truth is, it’s not as difficult as it seems and a few small changes in your routine can do the trick. For starters, try scheduling your workouts in advance. Plan ahead and treat your trips to the gym like an appointment. This will make you more likely to stick to your goals and will help you establish a weekly routine. another easy way to work in exercise is to get up 30 minutes earlier so you can go for a quick jog before you start your day. Similarly, try taking 30 minutes instead of an hour for lunch so you can get a brisk walk in during the day.

obsTaCle 2: i haTe exerCise. iT’s boring! SOluTiOn: variety is the spice of any routine! Exercise doesn’t have to be boring. any activity that involves movement and gets your heart rate up counts. Whether walking the dog or playing tag with your kids, it’s important to find activities thatyou enjoy and make a point to do them at least three times per week. it’s also a good idea to change up your routine so you don’t get bored. For example, skip the treadmill from time to time and get your heart rate up in a group exercise class, or hit the pool for some lap swimming. adding variety into your workout is great for your body, will reduce your chances of injury and will keep your motivation high.

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exercise roadblocksobsTaCle 3: i’M Too TireD To work ouT.SOluTiOn: What time of the day is your favorite? Try adjusting your schedule so you can workout at that time. if you currently work out in the evening, try getting up earlier so you can get in a quick jog or trip to the gym before work. it’s also a good idea to keep workout gear in the car so you can go straight to the gym on the way home. it’s also a good idea to schedule workouts with a friend. That way you can motivate each other to go to the gym and you won’t be tempted to cancel last minute. Find the method that works best for you and stick to it. In the end, you’ll find that incorporating exercise into your daily routine will actually give you more energy.

MyTH...Exercise requires a hefty time commitment.

REaliTy...you don’t have to spend several hours at the gym each day to get an ample amount of exercise. The truth is, any amount of regular exercise contributes to improved health and well-being and there are countless ways that you can work exercise into your daily routine.The general rule is to exercise 3-5 times a week for 20-60 minutes.


obsTaCle 4: i haven’T seen any resulTs.SOluTiOn: Results don’t come overnight. However, with a little focus and dedication, you’ll soon be well on your way to success. Remember, exercise is only half of the equation. in order to achieve your goals, you need to focus on nutrition as well.

Celebrate small successes along the way and don’t track your progress on the scale alone. instead, pay attention to how you feel during and after your workout and how your clothes fit. Be patient, stick to your promise and keep your eye on the prize. The results will come before you know it!

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exercise tipsMake fiTness a faMily affairOk, we know your family is always on the go, and when you are at home, there’s a Tv to watch, homework to do, computer games to play and countless distractions. Nevertheless, fitness is an important part of a healthy family lifestyle and when combined with nutrition, can help combat many health issues that are plaguing our society today, such as heart disease and Type ii diabetes.

That’s why it’s important to make fitness a family affair and teach your kids healthy habits at an early age. The truth is, fitness is fun and there are plenty of activities you can do as a family to keep everyone fit and healthy. It’s also a great way to spend time together! Here are some tips to help you get started:

be a role MoDel- Since kids look up to their parents, be sure to practice what you preach by eating healthy and exercising regularly so your kids will develop the same healthy habits. a great way to ensure this is to schedule time for your family to exercise together. Whether a brisk walk after dinner or a hike on the weekend, find activities that your entire family can take part in together and write them on the calendar so you won’t forget. Make family time, fitness time!

Make fiTness fun- It’s important to find activities that everyone in your family will enjoy. Whether swimming, tennis, running, or playing school games like “spud” or “tag,” be sure to work in a variety of activities and let your kids participate in the planning to help keep them interested in the activity. Another great way to make fitness fun is to initiate a little friendly competition among the family through weekly “fitness challenges”. A relay race, an obstacle course or a jump-rope-a-thon are all great ways to rally the troops and make exercise fun.

work exerCise inTo your Daily rouTine - There are many ways to work fitness into your family’s daily routine. It’s as easy as taking the dog for a walk after school, playing a quick game of tag before dinner, or enjoying a bike ride to the park. Another great idea is to make homework breaks into five-minute fitness breaks. A quick set of jumping jacks, push-ups or a lap around the house will not only get your body moving and provide a quick cardio workout, but it will also recharge your body and keep you alert so you can get back to the books.

visiT your loCal fiTness CenTer - in response to the alarming increase in childhood obesity, many fitness centers are now offering exercise classes for the whole family. Contact your local club to find out what activities exist in your area. A trip to the gym is a great way to spend a Saturday afternoon with your kids and help teach them the importance of fitness at an early age.

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now you have The essenTials, so leT’s geT To work!

We promise this is the fun part! Before you begin a fitness and nutrition program, be sure to set goals. Take a look at where you are currently and where you want to be. Clearly identifying objectives will help you keep your eye on the prize and remain focused. as you examine your goals, be sure to set both short term and long term goals. For example, your short term goal might be to visit your local fitness center at least three times per week, whereas your long term goal might be to lose 20 pounds.

You may also want to consult a personal trainer or fitness coach to help you set goals and recommend a program to help you meet your potential. Many fitness centers offer a complimentary personal fitness assessment with membership, so take advantage!

another key point to remember when setting goals, is to be realistic. Weight gain didn’t happen overnight, so losing it overnight isn’t going to happen either. So if weight loss is your goal, strive to lose between 1-2 pounds per week, and do it through a combination of nutrition and exercise.

Step 1 – Set Goals

MyTH...Cutting out carbohydrates is good for you.

REaliTy...It’s quite the opposite, really. Complex carbohydrates should make up a significant portion of your meals. While cutting carbs may help you lose weight, the reason this occurs is because you have cut out an entire food group, such as bread and grains, and therefore cut calories, which results in weight loss. instead of completely restricting certain foods, focus on a calorie controlled weight loss plan that includes all of the food groups, including whole grains and fruits. The key is everything in moderation.


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puT your knowledge To work!

Give your body something to look forward to! The key to keeping nutrition top of mind is to find a plan that works for you. For some, following a meal plan is the best approach. This way you can do your shopping on the weekend and plan your meals for the entire week, which will ensure you stay within your calorie range.

Following is a look at a days worth of food on three different weight loss meal plans (1200 calorie range, 1500 calorie range and 1800 calorie range). as you’ll see, following a meal plan does not mean you’ll be feelinghungry and deprived. it’s all about selecting the right food, which will ensure you have plenty to eat, yet stay within your calorie range.

Step 2–Keep Nutrition Top of Mind

Breakfast:Egg Toaster Sandwich 1/4 cup egg substitute1 1/2 slices low fat cheese (1 inch slices)

2 slices whole wheat toast

Morning Snack:1 small apple2 tsp peanut butter

Lunch:Turkey Pita and Fruit1 whole wheat pita3 oz deli sliced fat-free turkey1 Tbsp light mayonnaise1 cup sliced cucumbers4 tomato slices

1 medium peach or apple

aFTErnoon Snack:2 pieces part-skim string cheese

Dinner:Teriyaki chicken3 oz cooked boneless, skinless chicken breast2 Tbsp teriyaki sauce1 tsp of olive oil1/2 cup cooked brown rice1 cup cooked vegetables

1 side salad w/ 1 Tbsp fat-free salad dressing

EvEning Snack:1 sugar free fudge ice pop

1200 Calories (for those Currently weighing 175 lbs or less)

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put your knowledge to work nutrition

Breakfast:Egg Toaster Sandwich 1/4 cup egg substitute2 slices low fat cheese (1 inch slices)2 slices whole wheat toast

Morning Snack:1 small apple2 tsp peanut butter

Lunch:Turkey Pita and Fruit1 whole wheat pita5 oz deli sliced fat-free turkey1 Tbsp light mayonnaise1 cup sliced cucumbers4 tomato slices1 medium peach or apple


Dinner:Teriyaki chicken6 oz cooked boneless, skinless chicken breast2 Tbsp teriyaki sauce2 tsp of olive oil1/2 cup cooked brown rice1 cup cooked vegetables1 side salad w/ 1 Tbsp fat-free salad dressing

EvEning Snack:2 sugar free fudge ice pops

1500 Calories (for those Currently weighing 176-195 lbs)

MyTH...Skipping breakfast is a great way to save calories.

REaliTy...Quite the opposite! Studies show that people who eat breakfast are actually less likely to overeat later in the day. Eating breakfast helps you concentrate better, controls your appetite, has a positive effect on your morning metabolism, and can help you be more successful at losing weight. So wake up ready to eat and stop the skipping.


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Breakfast:Egg Toaster Sandwich 1/2 cup egg substitute3 slices low fat cheese (1 inch slices)2 slices whole wheat toast

Morning Snack:1 large apple2 tsp peanut butter

Lunch:Turkey Pita and Fruit1 whole wheat pita5 oz deli sliced fat-free turkey1 Tbsp light mayonnaise1 cup sliced cucumbers4 tomato slices1 medium peach or apple25 small fat-free pretzels sticks


Dinner:Teriyaki chicken6 oz cooked boneless, skinless chicken breast2 Tbsp teriyaki sauce2 tsp of olive oil1/2 cup cooked brown rice1 cup cooked vegetables1 side salad w/ 1 Tbsp fat-free salad dressing 1 small whole wheat dinner roll1 tsp low-trans margarine

evEning Snack:2 sugar free fudge ice pops

1800 Calories (for those Currently weighing over 196 lbs or more)

MyTH...Exercising on an empty stomach burns more calories.

REaliTy...it doesn’t work this way. your body obtains energy from food, similar to how cars run on fuel. Therefore, if you exercise on an empty stomach your body is forced to find fuel from another source, which can result in dizziness or even cause you to faint. To avoid this situation, eat a snack consisting of complex carbohydrates and protein, such as a bagel with 1 tablespoon of peanut butter, yogurt or pretzels, an hour or two before you workout. if you don’t have time to plan ahead, be sure to at least grab a quick snack 10-15 minutes before you hit the gym. This will provide a great source of energy to get you through your workout.


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you always make time for others, now make time to meet your potential! Find time for fitness with the following ten tips to keep you on track to meet you goals:

Step 3 – Find Time for Fitness

Workout with a friend. This is not only fun, but will also keep you motivated and make you less likely to skip workouts.

Go for a quick walk after dinner or take 30 minutes instead of an hour for lunch so you can fit in a quick workout.

There are numerous exercises that can be done at home in 15 minutes or less. For example, do some squats or other toning exercises with free-weights. These activities can even be done while watching Tv!

jump Rope – a quick 3-5 minutes of jump rope can get your heart rate up and is an excellent cardiovascular workout. you can even do this with your kids! To start, do this in one-minute intervals – one minute of jumping rope, followed by one minute of rest – and slowly work your way up to 5 minutes of straight jumping rope.

Consider hiring a personal trainer who can help you maximize your workout and get started on a fitness plan. The key to achieving your goals is to form good habits and get into a routine, both of which a personal trainer can help you accomplish.

Have errands to run? Consider riding your bike instead of driving. Or, simply park farther away from the entrance.

Take the stairs!

Working out 3-5 times a week is not as difficult as it may sound. When you can’t hit the gym, simply sneak small workouts into your day. a brisk walk at lunch, a series of sit ups before bed or lunges while you watch Tv are all good ways to keep your body moving and get exercise throughout the day.

Remember, exercise and nutrition go hand in hand, so don’t try to justify the junk food just because you hit the gym. Pay attention to portion sizes and make sure you are eating well-rounded meals.

Early to bed, early to rise! Try going to bed just a tad bit earlier so you can get up in time for a quick morning jog or brisk walk before work.

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5

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put your knowledge to work fitness

Ever feel like you’d lose your head if it wasn’t attached? Well you can just as easily lose track of your goals if you don’t keep track of your progress. Studies show that people who track their daily food consumption are more successful at achieving their weight loss goals. it doesn’t matter where or how you track, it’s a matter of doing it consistently to ensure that you stick to your plan.

Step 4 – Track Your Progress

Breakfast am snack Lunch pm snack Dinner late snack

workout minutes calories daily calories

you can also track your progress online. Ballynutrition.com offers free nutrition, exercise and weight training logs to help members easily manage calories and track their progress.

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put your knowledge to work track your progress

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Bally Total Health eBook

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bally ToTal HealtH recipes

Make bally your reCipe for suCCess!

Ballynutrition.com offers hundreds of healthy breakfast, lunch and dinner recipes at the right calorie level for you!here are a few sample recipes for you and your family to enjoy:

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preparaTion noTes: • Combine ground beef, breadcrumbs, half the tomato sauce, egg, 1/2 tsp oregano and pepper in a large mixing bowl. • On wax paper, pat beef mixture into a 1/2 inch thick rectangle. • Shred mozzarella cheese if not bought in shredded form. • Sprinkle beef rectangle with mozzarella cheese (keep 1/2 inch from edge of meat). Roll up beef rectangle starting on the shorter side. • Peel paper back so it doesn’t get rolled up with the meat, continue lifting, and peeling to complete the roll. • Seal edges and place in a microwave-safe loaf dish. • Microwave at high for 9 minutes, rotating dish after 5 minutes. • Reduce power to medium and microwave for another11-14 minutes or until meat losses its pink color (rotate dish half way through the cook time). • Combine remaining tomato sauce and oregano in a small mixing bowl. • Pour tomato sauce mixture over the meatloaf. • Sprinkle with Parmesan cheese and heat for 1-2 more minutes. • let stand 5 minutes before serving.

Italian MeatloafdividE THiS MEal inTO:5 parts (servings) to get 320 calories per serving4 servings to get 400 calories per serving3 servings to get 530 calories per serving PREP TiME: 10 minutes

COOK TiME: 25 minutes

inGREdiEnTS:16 ounces - Raw Ground Beef-Extra lean (9% fat)1/2 cup - Plain Bread Crumbs8 ounces - Tomato Sauce (low-sodium)1 Whole Egg1 teaspoon - Oregano (ground)1/4 teaspoon - Black Peppers1 Whole Egg1 cup - Mozzarella Cheese (reduced-fat, shredded)2 tablespoons - Parmesan cheese (grated)

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bally ToTal HealtH recipesSoup-eer Creamy Veggie SoupdividE THiS MEal inTO:5 parts (servings) to get 250 calories per serving4 servings to get 300 calories per serving3 servings to get 400 calories per serving2 servings to get 600 calories per serving PREP TiME: 10 minutes


inGREdiEnTS:1 teaspoon Extra virgin Olive Oil1/2 Small yellow Onion1 Potato3-4 Whole Carrots14 fl.oz.Broth (low-sodium, fat-free)1-2 spears Broccoli (fresh or frozen)1/2 teaspoon Salt1/2 teaspoon Black Pepper1/4 cup all Purpose Flour2 1/2 cups 1% low-fat Milk2 cups Cheddar Cheese (low-fat, shredded)

preparaTion noTes: • Pre-heat stovetop to medium heat. Chop onion into small bite size pieces. • Pour olive oil into large saucepan. add onions, cook for 5 minutes, and stir. • Clean, peel, and cube potato. Clean and thinly slice carrots. • add cubed potatoes, sliced carrots, and broth to saucepan. Bring to a boil then reduce heat and simmer uncovered for 5 minutes. Rinse and cut broccoli. • add cut broccoli, salt, and pepper to saucepan. Cook for 5 minutes. • In a separate small mixing bowl add flour. Gradually stir in milk. Mix well. • add milk mixture to saucepan and bring to a simmer. • Simmer uncovered for 5 minutes or until vegetables are tender and soup has thickened. • Shred cheddar cheese if not already pre-shredded. • Sprinkle cheese evenly on top of each bowl.

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bally ToTal HealtH recipesChili Macaroni Chicken SkilletdividE THiS MEal inTO:6 parts (servings) to get 300 calories per serving5 servings to get 360 calories per serving4 servings to get 450 calories per serving3 servings to get 600 calories per serving

PREP TiME: 5 minutes


inGREdiEnTS:12 oz. Raw Chicken Breast (boneless, skinless)16 fl. oz.Tomato Juice (canned)2 cups Tap Water1 tablespoon all Purpose Wheat Flour1 teaspoon dehydrated green peppers1 teaspoon dehydrated onions1/2 teaspoon Chili Powder1/4 teaspoon Garlic Powder12 oz. dry Macaroni6 oz. 2% Sharp Cheddar Cheese (reduced-fat, shredded)

Salad:12 cups Mixed Salad Greens6 tablespoons Favorite fat-free Salad dressing 2 cups Cheddar Cheese (low-fat, shredded)

preparaTion noTes:

• Cook chicken (grill, bake, roast). • Add tomato juice, water, flour, dehydrated green peppers, dehydrated onions, chili powder, and garlic powder. Mix • add dry macaroni to above mixture. Bring to a boil, reduce heat, cover and simmer for 15 minutes or until macaroni is at desired tenderness. Stir occasionally. • Shred cheese if not pre-shredded. Evenly top cheese between chicken pieces. • Serve with side salad.

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Saucy Beef and BroccolidividE THiS MEal inTO:5 parts (servings) to get 360 calories per serving4 servings to get 450 calories per serving3 servings to get 600 calories per serving



inGREdiEnTS:8 oz. dry long Grain Brown Rice16 oz. Raw Beef Top Sirloin1 teaspoon Extra virgin Olive Oil2 cups Broccoli Florets5 items Garlic Clove11 oz. Tomato Soup (canned, condensed)2 tablespoons Soy Sauce (low-sodium)1 tablespoon Cider vinegar

preparaTion noTes:

• Cook rice as directed on package. • Slice and cook beef in olive oil. • Stir-fry until beef is browned. decrease heat to warm, add 1 tablespoon of water, and leave to simmer. • Clean and cut broccoli into bite size pieces. Finely chop garlic clove, mince. • In a separate pan add broccoli florets and garlic. • Stir-fry until broccoli is crisp or at desired tenderness. • add tomato soup, soy sauce and vinegar into pan with broccoli, then bring to boil. • increase heat on beef, add above tomato soup mixture and broccoli mixture, and heat through. Stir occasionally. • Serve over rice. divide rice evenly between numbers of servings.

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bally ToTal HealtH recipesSpincach LasagnadividE THiS MEal inTO:8 parts (servings) to get 340 calories per serving7 servings to get 400 calories per serving6 servings to get 460 calories per serving5 servings to get 550 calories per serving4 servings to get 690 calories per serving



inGREdiEnTS:20 oz. Raw Ground Beef-Extra lean (9% fat)1 Small yellow Onion16 oz. Spinach (frozen, chopped)9 oz. lasagna noodles (uncooked)20 oz. Tomato Sauce (low-sodium)1 tablespoon Garlic Powder1 tablespoon Oregano1 tablespoon Basil1 cup 2% Cottage Cheese (reduced-fat)2 seconds Cooking Spray (fat-free)8 oz. Mozzarella Cheese (reduced-fat, shredded)

preparaTion noTes: note: Thaw spinach according to package directions.

• Preheat oven to 375° F. Chop onion into bite size pieces. • On stovetop brown ground beef with onion, then drain fat. Place back on stovetop and simmer. • Break up thawed spinach and stir into pan with meat. Cover and simmer for 5 minutes. • Prepare noodles as directed on package. • in a small mixing bowl mix tomato sauce, 1-cup water, garlic powder, oregano and basil. • Mix in cottage cheese to above mixture. Mix. Then add entire mixture to meat. • Grease pan (9 x 13) with 2 seconds of non-fat cooking spray. • layer pan with noodles, then meat mixture, then mozzarella cheese. Repeat. Top with cheese. • Grease underside of foil and cover pan. Cook for 20-30 minutes or until cooked through.

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bally ToTal HealtH recipesVeggie PizzadividE THiS MEal inTO:5 parts (servings) to get 250 calories per serving4 servings to get 310 calories per serving3 servings to get 420 calories per serving2 servings to get 625 calories per serving



inGREdiEnTS:1 cup Zucchini1 Green Bell Pepper10 Mushrooms (medium, raw)4 Garlic Cloves5 second spray-Cooking Spray (non-fat)2 teaspoons Oregano (ground)8 oz Pizza Crust dough (raw form)2 cups Tomato Sauce (low-sodium)1 bunch fresh spinach2 cups Mozzarella Cheese (fat-free, shredded)

preparaTion noTes: • Pre-heat oven to 450° F or temperature indicated on ready to make crust package. • Wash and slice zucchini, green bell peppers, and mushrooms. • Finely chop garlic cloves, mince. • Heat non-stick skillet and spray with cooking spray. • add chopped zucchini, green bell peppers, garlic, and oregano to skillet. Sauté on medium heat for 3 minutes or until desired tenderness. add mushrooms and cook for 2-3 more minutes. • Place pizza crust on baking sheet and layer with tomato sauce, above vegetable mixture, spinach, and top with mozzarella cheese. • Place in oven and bake for 5 minutes or until cheese melts.

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The enD.

This handbook was produced by bally Total fitness for educational purposes and is intended to provide a number of tools that can help people learn more about nutrition and fitness related topics. information accessible in the handbook is not intended to be a substitute for professional medical advice. information is often general in nature and may be helpful to some persons, but not others, depending on their individual needs.most importantly, you should always consult with y w diet or exercise program. your doctor is often in the best position to evaluate whether any particular diet or exercise program is best for you. advance consultation with your doctor is particularly important if you are under eighteen (18) years old, pregnant, nursing or have health problems. never disregard professional medical advice or delay in seeking it because of something you have read in the bally Total health handbook or on the ballynutrition.com web site. no part of the bally Total health handbook may be distributed, copied, modified, or revised without the advance written consent of bally Total fitness. 2006 bally Total fitness corporation. all rights reserved.

bally Total fitness is a registered service mark of bally Total fitness holding corporation. built to fitsm, meet your potentialsm, and build your own membershipsm are service marks of bally Total fitness holding corporation.

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