Day Nineteen: Alicia Marie's Fitness Tips

1. Set both wight loss & atletic goals (i.e. lose 20 pounds & complete a 10K)

2. Tell the world - we're more likely to stick to something if we've told others we're doing it

3. Procrastination is the enemy. Your diet doesn't begin next week, it begins now.

4. Do a refrigerator clean out day to get rid of the junk
5. Stuff refrigerator with good, nutritious foods & snacks

6. Find workout buddies or partners

7. Get the facts. Fruit is not bad for you, do your research & educate yourself.

8. Use a food journal

9. Lift heavy - it will boost your metabolism, builds lean muscle, & burns more calories than cardio

10. Never EVER go to a party starving. Eat healthy before you go.

11. Join a gym close to home or work.

12. Don't be afraid to experiment with new activities like a cardio pole-dancing or trapeze class.

13. Pre-workout meals should be light & provide carbs.

14. Post-workout should consist of protein & carbs.

15. Invest in cute or flattering workout clothing.

16. Keep your gym bag packed at all times.

17. Dining out - substitute veggies for fries, go w/ healthy options. It will cost more, but it's worth it.

18. Challenge yourself - do the triathlon, make lofty long-term goals.

19. If you don't know, hire a pro. A good personal trainer can be one of your best investments.

20. Get used to drinking lots of water. Eight 8-ounce glasses a day will support your bodily functions, including fat burning.

Do: Lift heavy at your next session, 3 sets of 15-20 reps. You should be sore the day after. If you don't know proper technique or are a little afraid, sign up for a body-sculpt weight class or get a personal trainer. You'll burn more calories & build more lean muscle.