Summer is fast approaching and the beaches will soon be receiving bikinis and swimsuits. Are you ready? Well, don’t worry. If you’re not prepared to take on the crowds of people who flock to the beaches, here’s a plan to get in shape.

Step # 1 Start by setting your specific fitness goals

A. Make sure your goals are realistic. You can safely lose 1 to 2.5 pounds per week. So a realistic goal would be “I want to lose 30 pounds by August 1, 2009. This would be a realistic goal.

Step # 2 Set a realistic target date

A. Losing weight should be a long-term goal for a healthy lifestyle. Consider establishing good nutrition and exercise habits that last a lifetime.

B. Changing your lifestyle can be very stressful at first; Stress levels rise when the weight of an unattainable goal is added. Setting unrealistic weight loss dates can lead to frustration and give you up.

Step # 3 Make sure your goals are your personal goals

A. Decide what you want for yourself. Is it an overall improved life or lower blood pressure? Know that the goals you set for yourself are not a reflection of what others have set for you.

B. The pressure to start a new program combined with the expectations of others can often be overwhelming. Share your goals only with people you think will encourage and support you. If you are in an environment where others do not support your efforts, DO NOT share your goals with them. Misery loves company. So surround yourself with positive people.

Step 4 is simple. Write your goals

A. Be creative with how you present your goals.

B. Find colored paper to bring your goals to life.

Step # 5 Post your goals and images

A. Post your goals where you can see them on a daily basis. Post your goals on your refrigerator, bathroom door, office computer, workstation, or your car dashboard. Post your goals anywhere you spend a lot of time.

B. Visualization is 8 times faster than auditory learning. Use visual cues that include pictures or those bikinis / swimsuits you’ve been looking at.

Step # 6 Plan your meals accordingly

A. Part of a good plan starts today. Create a schedule that includes meal preparation time.

B. Don’t use your schedule as an excuse to stop at the local fast food restaurant and get the # 1 combo.

C. Never skip a meal. The most important meal of the day is breakfast. No, not Krispy Kremes and Starbucks, they are not a great way to start the day. Skipping meals during the day slows down your metabolism. When your metabolism slows down, your body burns fewer calories, thereby storing unnecessary fat. The reality is that you must eat healthy to lose weight safely.

Items to include Items to exclude

Anything baked, broiled, or broiled Anything fried

Chicken or Fish Protein, Tuna Soda

Cheese Low Fat Cheese

Water, water and water juice

Whole Wheat Bread White Bread

Steamed Fresh Vegetables White Rice

Olive oil butter

Egg whites Tap water

Sweet potatoes

Bananas

Step # 7 Write your action plan (exercise)

A. To reach your goal, you must have an action plan.

B. Decide what steps are necessary to achieve your fitness goals.

C. Okay, you have your goals and nutrition plan written. The next

The step is to plan your movement routine. Cardiovascular activities can include

one or more of the following:

1.Risk when walking, while moving your arms as if you were running

2. Jump rope

3.Combination of walking and running

4.Rollerblading

5. Pilates, Yoga

6 swimming

7 riding a bike

8.- walk your dog

9.Jogging

10.Dance

Beginners 10-15 minutes

Intermediate 20-30 minutes

Advance 30-60 minutes

Step # 8: keys to your success

What you eat is 80% of your success rate. The other 20 percent is how you change your lifestyle to incorporate physical activities. Before starting any exercise routine, consult a doctor.

Step # 9 be patient

A. Ask yourself how long it took to gain weight. If you are on average over 2-3 years old, it is realistic that you have developed bad habits over time. Therefore, it will take at least 6 months to develop healthier habits.

B. Self-discipline and follow-through are the two hardest things to get when losing weight. Know that you will have good days and bad days, and a few days in between. But reward yourself knowing that you are doing something that you can pass on to your children: you and a healthy lifestyle.

Step # 10 START TODAY!