John Rowley, fitness expert and best-selling author of the sensational hit Climb Your Ladder of Success Without Running Out of Gas, offers the below health and fitness tips to Americans across the country looking for fitness tips to lead a healthier life. Rowley is also the Director of Fitness and Wellness of The American Institute of Healthcare & Fitness.

HEALTH AND DIET TIPS

CALORIC INTAKE IS IMPORTANT – This is simple math. Burn more than you consume. Your caloric intake must not exceed the amount you normally burn, since any excess would then be converted and stored energy into fats.

PUT SOMETHING WITH A FACE AND SOMETHING GREEN ON YOUR PLATE- If you don’t like counting calories you will like this. Eat something with a face…protein and green vegetables and avoid all the starchy carbohydrates like bread, cake, potatoes, rice,etc then your body will learn to burn fat for energy instead of carbohydrates and you will become a lean, mean fat burning machine, without counting calories. Then once a week have a victory meal or victory day when you eat what ever you want. THE SKINNY ON FAT – Cut out the bad fats but get some good fat in your diet. Avoid fried foods, food high in saturated fat and focus on lean proteins such as chicken and turkey breast, fish, egg whites, no fat cottage cheese. And make sure you get your good fats from fish and fish oil, olive oil, avocado and nuts like almonds.

WATCH YOUR ALCOHOL INTAKE – While recent studies show a glass of wine a day can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. And one drink can pack in 100 calories or more and make it harder for you to reach your fitness goals.

DRINK WATER- Drinking water does several things, it keeps you hydrated, it helps flush your body of fat and toxins and it will also help curb your appetite. You should be drinking at least half your body weight in ounces of water a day.

SET A REALISTIC GOAL – Weight loss and fitness goals should be three things: realistic, believable, and exciting. Despite what is seen on TV, losing more than 2 pounds a week can make permanent weight loss difficult, set a steady but realistic goal and reward yourself for reaching milestones along the way. Make goals believable but also exciting, challenge yourself and take everything one day at a time, towards an overall goal of a healthier life. The key is to make this part of your lifestyle to enhance your life.

CONSISTENCY IS KEY- Success in an endeavor follows consistent action. Remember it requires discipline to do the things today that you don’t necessarily want to do, so you can do the things you dream of doing tomorrow!

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