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TRAINING TIPS

My first meeting with my trainer at Rhonda’s Fitness Center
took place October 27, 2005 at 5:30 am. At that time I and I
was taken sometime around October 2004. I did not own a
scale in 2004 but would suspect my weight had to be pretty
close to the same 280. . .......
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BEFORE AFTER

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NABIL ALI

Make it a daily challenge to find ways to move your body. Climb stairs instead of using the escalators or elevators. Walk
your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your body is not only a fitness tool,
it's a stress buster. Think 'move' in small dose at a time. It doesn't have to be an hour in the gym or a 45-minute aerobic
class or tai chi or kickboxing, but I’m not saying not to, that's great if you're up to it.
Thought for the day: Get Moving!

2. Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. Pork, bacon, ham, salami, ribs and sausage).
Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and
sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in
lower fat versions such as substitute butter, fat free cheeses and mayonnaise.
Thought for the day: Lean, mean, fat-burning machine…. Then be one!

3. Quit Smoking
Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been
reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens.
Warn your children of the false romance or 'tough guy' image of Hollywood smokers.
Thought for the day: Give up just one cigarette…. The next one.

4. Reduce Stress
Some techniques suggested by experts are to think positive thoughts. Spend about 30 minutes a day doing something
you like. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated.
Avoid difficult people when possible.
Thought for the day: When seeing red, think pink clouds….Then float on them.

KID FITNESS PROGRAM