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Get in Shape

Exercise Smarter

  • Add activity to your daily routine
  • Do aerobic exercise
  • Make a plan
  • Find a partner
  • Integrate strength training
  • Build strong core muscles
  • Consider high intensity intervals

Set Goals

  • Set fitness goals
  • Set weight goals
  • Set body fat % goals
  • Sign up for a gym
  • Establish a routine
  • Use Activity app
  • Register for fitness events

Workout Routine

  • Stretch/Warm up
  • Do some reps
  • Resistence training
  • Low intensity cardio
  • High intensity cardio


  • Stretch
  • Drink plenty of water
  • Track your progress


  • Manage inflammation by icing
  • Stretch before and after workouts
  • Maintain flexibility with yoga
  • Meditation and relaxation
  • Make sure to get enough sleep

Training Gear

  • Yoga Mat
  • Exercise ball
  • Free weights
  • Foam roll
  • Water bottle

Eat better

  • Calculate your calorie budget
  • Cut sugar, salt and unhealthy fats
  • Eat nutritionally balanced meals
  • Always portion your meals
  • Eat plenty of lean protein
  • Reduce caffeine consumption
  • Make sure to drink plenty of water

Healthy Snacks

  • Apple with peanut butter
  • Energy bar
  • Fruit leather
  • Fruit and cottage cheese
  • Apples and cheese
  • Chocolate milk
  • Yogurt parfait