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"Leaders aren't born, they are made. And they are made just like anything else, through hard work. And that's the price we'll have to pay to achieve that goal, or any goal."
~ Vince Lombardi

"Having an intelligent plan is your first step to success. With a plan, you know where you're going.You'll know what progress you're making. And you'll have a pretty good idea of when you can expect to arrive.

Meticulous planning will enable everything you do to appear spontaneous to other people. Your goals can only be reached through the vehicle of a plan.

One in which you fervently believe,and upon which you will vigorously act. There is no other route to success.

What do you want to achieve or avoid? The answers to these questions are your objectives. How do you go about achieving your desired results?

The answer to this will be your strategy. A good plan permits you to frame your life so that at sometime in the future fact and your dreams will meet. Success or failure is often determined on the drawing board. "
~ Charlene Summers

By setting short & long term goal, creating a clear and precise road map all of your dreams really can and will come true. If only you believe... xox
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Today take the first step in creating a happier, healthier life by movin' your body! Exercise doesn't have to be a difficult thing to do, take baby steps if you need to. Start walking each evening, clean your house with loud up-beat music to get a bounce in your step, park farther away from your destination in the parking lots, walk to the mail box rather than drive your car.

Each day you move more you'll find that you'll have more energy. You become happier, you'll feel lighter and before you know it your clothes will begin to feel too big... Gotta love that! Other great benefits are you'll find that you'll want to eat healthier foods, you'll have more self confidence and you'll believe in yourself and soon realize that you are deserving to have your dream body!

Living a fit lifestyle is a choice. Chose today to get movin'! Choose to be more kind and loving to yourself. If you don't take care of you, who will? I know you have what it take to achieve your goals! Until next time, keep movin' and live well... :)

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Portion control is essential to master. I’m often asked what to eat to lose weight and build muscle, my answer is to eat small balanced meals every three hours to keep the metabolism burning and blood sugar level. Eating a small meal is just that – smaller portions.

Often time’s people go all day snacking here and there without eating a nutritious meal. By the until the end of the day when they get home from work they're ravenous and end up over eating and soon after feel bloated and very uncomfortable. By eating too many calories at one time the body will utilize the needed calories then store the rest as unwanted glycogen stores – which is fat! The body actually prefers less food, there's a reason why you feel lethargic and heavy after consuming too many calories in one meal - it's your body telling you it doesn't like a lot of food. The best way to know how much food is enough is to eat until you feel satisfied or you're "almost" full. If you feel you could eat a bit more, stop eating! Your body will be able to utilize the calories (if you eat clean) and you will go into muscle building, fat burning mode. It's a great feeling!

To avoid overeating incorporate eating every 3 hours and practice portion control. The size of the “palm” of your hand or a ½ cup is a portion size for meats and complex carbohydrates. You can eat all the fresh veggies you want. Use smaller salad plates rather than a dinner plate in the beginning. Visually the plate will look full so you won’t feel deprived and you’ll feel more satisfied emotionally. It has been scientifically proven that the body prefers smaller meals, less food is best for a longevity and wellness. When going out to eat ask for a carryout carton with your meal, and then place half of your meal in the carton before you begin eating. That way you’ll have your next meal and you’ll save money too.

Until next time, keep moving and live well!
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Your range of available choices right now has no limits.
The only limits you have are in your mind. You've got it in you to succeed. Just make up your mind and stick with it.

You weren't born with any limits on your powers or any set limits to your capacity.
At any moment, you have more possibilities than you can act upon.

Imagine your possibilities and your vision expands.Capture your dreams in your mind and your life becomes full. Reach out and touch the limits of your being in your mind.

You can, because you think you can.

- Charlene Summers
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