By Sharon Parker Scholze, Personal Trainer, Beachbody Coach

Following these tips will help you to achieve your goals in a long term healthy way.

1. Set daily, weekly, and monthly goals. Example: “I will keep a daily food diary, complete 30 min. of cardio daily and strength train three days this week.” Monthly example: “I will lose one inch from my hips and waist and drop another 5 pounds by the end of the month.”

2. Schedule every workout into your calendar like a doctor’s appointment or a work meeting. If you have been unsuccessful in getting your workout completed early in the morning try a different time of day as in the evening.

3. Switch it up, if all you ever do is the treadmill, take your cardio outside a few days a week. Ride a bike, do a circuit workout, something different. You would be surprised how unexpected inclines and the environment can increase your heart rate different than a treadmill workout.

4. Hit the weights a minimum of three times a week. Don’t have a gym membership, purchase a few sets of weights. Soup cans and water jugs are great alternatives for hand weights. The more lean muscle mass you have, the higher your metabolism will be. It takes more energy for your body to support muscle tissue than fat tissue.

5. Stop eating and drinking anything with calories at least three hours before going to bed. If you have been snacking or drinking calories in the late evening, this can sabotage all of your hard work and effort towards your goals.

6. Eat the majority of your calories earlier in the day.

7. Don’t go more than three hours without eating something healthy (except at bedtime) preferably with protein and low sugar. You want to keep your body burning fat, not muscle. When your body goes hungry or without food, for too long your body’s survival mode kicks in. Your metabolism slows down, and your body tries to conserve fat and takes from muscle instead. One of the reasons why starvation diets backfire, in the long run, is because you have ruined your active metabolism.

8. Complete a cardiovascular workout at least five days per week. Don’t forget to stretch.

9. Take your measurements in addition to the scale. Measure around your bicep area, chest area, the smallest part of the waist, under bellybutton ( the larger part of the waist), around buttocks area, directly below buttocks area, around hips, and around the thigh area. Measuring in multiple locations is important because different body types will lose more quickly in different areas.

10. Reward yourself for reaching your goals. Use small rewards for small goals, like a pedicure or manicure or a new outfit or pair of workout shoes.

For additional tips or a complimentary consultation and fitness evaluation email me at