2Cet llt! Cet Eeulthy!!"#$%&"'() 1hlsebookhusbeenwrlttentorovldelnformutlonuboutlnternet murketlng.Lveryefforthusbeenmudetomukethlsebookus comlete und uccurute us osslble. Eowever, there muy be mlstukes ln tyogruhy or content. Also, thls ebook rovldes lnformutlon only u to the ubllshlng dute. 1herefore, thls ebook should be used us u guldenot us the ultlmute source. 1heuroseofthlsebooklstoeducute.1heuuthorundthe ubllsherdoesnotwurruntthutthelnformutloncontulnedlnthlsebooklsfullycomleteundshullnotberesonslbleforunyerrorsor omlsslons.1heuuthorundubllshershullhuveneltherllubllltynor resonslbllltytounyersonorentltywlthresecttounylossor dumuge cuused or ulleged to be cuused dlrectly or lndlrectly by thls ebook. 3Cet llt! Cet Eeulthy!+&,%( -. /-01(01# Introduction ........................................................................................................................... 6 1Stay hydrated. ................................................................................................................. 7 2Your mom was right, never skip breakfast. ........................................................................... 7 3Take fish oil supplements. .................................................................................................. 8 4Work up a sweat............................................................................................................... 8 5Add variety to your exercise routine. ................................................................................... 9 6Get enough sleep. ............................................................................................................. 9 7Enjoy mind and body exercises. .......................................................................................... 9 8Learn relaxation techniques.............................................................................................. 10 9Ditch the chips for healthier snack options.......................................................................... 10 10Discover the healthy goodness of green tea. .................................................................... 10 11Take vitamin supplements. ............................................................................................ 11 12Wash your hands often.................................................................................................. 11 13Get rid of unhealthy vices. ............................................................................................. 12 14Take annual health tests................................................................................................ 12 15 Be kind to yourself. ..................................................................................................... 12 16 Stay motivated. .......................................................................................................... 13 17 Drink alcohol in moderation. ......................................................................................... 13 18 Limit sugar in your diet as much as possible. .................................................................. 13 19 Eat complex carbohydrates........................................................................................... 14 20Cut down your caffeine.................................................................................................. 15 21Push yourself. .............................................................................................................. 16 22 Take it from Nike, JUST DO IT....................................................................................... 16 23Watch what you put on your grocery cart......................................................................... 16 24Take 5 to 6 meals a day. ............................................................................................... 16 25Eat at home. ................................................................................................................ 17 26 Incorporate physical activities in your daily life. ............................................................... 17 27Be selective on the shows you watch on TV. ..................................................................... 17 28Make smart food choices. .............................................................................................. 18 29 Maintain at least one hobby. ......................................................................................... 18 30Bask in love. ................................................................................................................ 18 31Go organic. .................................................................................................................. 18 32 Avoid negative people and situations. ............................................................................. 19 33Explore. ...................................................................................................................... 19 34 Dont confuse thirst with hunger.................................................................................... 19 4Cet llt! Cet Eeulthy!35Eat at a leisurely pace. .................................................................................................. 19 36Avoid stress eating. ...................................................................................................... 20 37Avoid eating while watching TV or going to the movies. ..................................................... 21 38Teach yourself to control cravings. .................................................................................. 21 39Get support from family and friends. ............................................................................... 21 40Beat temptations through distraction............................................................................... 21 41Keep a diary or journal. ................................................................................................. 22 42 Dont overlook the importance of emotional fitness. ......................................................... 22 43Dont indulge too much on one thing. .............................................................................. 22 44Find a fitness buddy. ..................................................................................................... 22 45Ride a bike to work. ...................................................................................................... 22 46Be conscious with your food portions............................................................................... 23 47Increase fiber in your daily diet. ..................................................................................... 23 48Enjoy after dinner walks. ............................................................................................... 23 49Bake, steam or grill instead of frying. .............................................................................. 24 50Avoid eat all you can buffets. ......................................................................................... 24 51Only take enough food you can eat. ................................................................................ 24 52Start your meals with salads. ......................................................................................... 25 53Replace sugar with honey. ............................................................................................. 25 54Avoid skipping meals..................................................................................................... 25 55Trade baked goodies with fresh fruits. ............................................................................. 26 56When eating out, choose the healthiest meals. ................................................................. 26 57Avoid using condiments. ................................................................................................ 26 58When travelling, check out gym facilities.......................................................................... 27 59Do your research on local restaurants that offer healthy alternatives. .................................. 27 60Bring your lunch. .......................................................................................................... 27 61Trade your recliner with an exercise ball. ......................................................................... 28 62Use your break time wisely. ........................................................................................... 28 63Conduct a meeting on the go. ........................................................................................ 28 64Invest in a pedometer. .................................................................................................. 28 65Learn to modify. ........................................................................................................... 29 66Take vacations from work, not from good health............................................................... 29 67Learn to express your feelings. ....................................................................................... 29 68Maintain a positive attitude. ........................................................................................... 29 69Try meditation. ............................................................................................................ 30 70Reinforce your faith. ..................................................................................................... 30 71Stay young at heart. ..................................................................................................... 30 5Cet llt! Cet Eeulthy!72Stay in touch with friends. ............................................................................................. 30 73Perform regular stretching exercises. .............................................................................. 31 74Keep talking................................................................................................................. 31 75Stop smoking............................................................................................................... 31 76Aim high. .................................................................................................................... 31 77 Keep yourself updated.................................................................................................. 32 78 Know your body. ......................................................................................................... 32 79Go easy on the barbie. .................................................................................................. 32 80 Treat your brain like any other muscle. .......................................................................... 32 81Get nutty..................................................................................................................... 33 82Stay protected. ............................................................................................................ 33 83Mind your posture......................................................................................................... 33 84Avoid processed food products. ...................................................................................... 33 85Always carry a water bottle wherever you go.................................................................... 34 86 Get plenty of fresh air. ................................................................................................. 34 87Take advantage for natural sunlight. ............................................................................... 34 88Take the stairs. ............................................................................................................ 34 89For women, visit gynecologist regularly. .......................................................................... 35 90 Walk and stretch during road travel. .............................................................................. 35 91Visit your dentist regularly. ............................................................................................ 35 92Workout with kids......................................................................................................... 35 93 Substitute emails for walks. .......................................................................................... 35 94Warm up before exercise. .............................................................................................. 36 95Take a stand. ............................................................................................................... 36 96Park farther. ................................................................................................................ 36 97Use chicken breast and take off the skin. ......................................................................... 37 98Learn to decipher food labels.......................................................................................... 37 99 Just chew it. ............................................................................................................... 37 100Always choose to plan ahead. ...................................................................................... 37 101Keep moving forward.................................................................................................. 38 Conclusion ........................................................................................................................... 38 6Cet llt! Cet Eeulthy!201)-34$1"-0 luct:lfyouwuntmoreoutofllfe,youneedtobereudytocommltmoreundlnvestmore lnto stuylng flt und eutlng rlght. vhlletherehuvebeenlnnumerubledletlunsundexerclserogrumssroutlngllke mushroomsnowuduysullclulmlngtorovldethefustestresults-weullknowthebuslc equutlon to stuylng flt und heulthy ls regulur exerclse und roer dlet. lt hus been culled by muny numes, deflned ln so muny wuys und resented ln so muny forms but ull heulth und fltness rogrums bolls down to these two: LlL1 und LLRClSL. 1here ls no other wuy to go ubout lt - not, lf you wunt lustlng results. And yet, deslte thls common knowledge on whut needs to be done to stuy flt und heulthy, mostofusstrugglenottofulloffthewugon,undmunystlllhuvetocontendwlththe frustrutlng buttle of beutlng the bulge. 1hewelghtlosslndustryhusbecomeuhlghlylucrutlvemurket,wlthfoodmunufucturers, nutrltlonexerts,undlustlcsurgeonsullfeedlngfromthegrowlngdeserutlonund deresslon of overwelght und obeslty. 8utwhlletheequutlontofltnessundheulthlssoslmleundstrulghtforwurd,ltremulnsu greutchullenge.vlththedemundsofdullyllvlng-workrelutedstresses,soclulressures, llfechunges,hollduys,truvels,wlnterseusons,undeverythlngelselnbetween-ureull contrlbutlng fuctors thut cun dlsrut fltness routlnes und uset dlet reglmens. 7Cet llt! Cet Eeulthy!1hereulchullengeherelsonhowyoucunosslblystuyresoluteundconslstentwlththe rogrum deslte lnternul und externul fuctors thut often come lnto luy. 1hlse8ooklsdeslgnedtohelyouequlyourselfwlthtls,trlcksundructlculudvlceon how you cun stuy flt und heulthy ln the modern tlmes. lt doesn't huve to be u constunt struggle. lltness und heulthy llvlng ls not u temorury huse oruconvenlentsolutlonyoucunreudllyulloutfromyourclosetlntlmeforthesummer seuson or durlng seclul occuslons. lf you wunt lustlng results, dltch the zweek lun or the 6month rogrum. Muke heulth und fltness un lntegrul urt of your llfestyle, us lt should be. Reud on und flnd out you cun llve, breuth, eut, move und thlnk heulthy.561&7 873)&1(391hls ls one of the most lmortunt udvlces you cun ever get when lt comes to stuylng heulthy und flt. Lrlnklng wuter every chunce you get, or ut leust every coule of hours. vuter hels ensure your body systems wlll kee runnlng smoothly und lt ulso luys u vltul role ln welght loss. So don't forget to drlnk u. :;-4) '-'