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| FITNESS PROGRAM HOW TO ON A FITNESS PROGRAM Elise Hartley, Certified SunFit ® Trainer START & STAY We all know that sticking to a healthy routine of eating well and staying fit throughout the year can be challenging. So we’d like to give you some tips that will help you focus on your goals and give you the best chance of following through. LET’S START WITH EXERCISE If you are new to fitness routines, a good place to begin is with Sunrider’s Fitness Brigade ® Exercise System, a powerful resource for weight loss that’s ideal for beginners and experienced fitness enthusiasts alike. Go to Sunrider’s or for more info. If you’re intimidated initially by the types of exercises, start with the modified versions, with the goal of completing each video in its entirety. The modified versions will give your body a chance to acclimate to the sequences before tackling the more advanced moves. If you’re a fitness warrior but still struggling with that last bit of weight you’re trying to lose, incorporate a “Fitness Friday” using Fitness Brigade’s high-intensity workouts, which will likely get you over the hump. If you find that Fitness Brigade isn’t for you, then try something else instead that incorporates both cardio and strength training. You’re more likely to stick with something you enjoy, so do what works for you. Some options might be brisk walking, cycling, running, swimming, group fitness, or yoga. Aim to exercise from 3 to 5 times a week for approximately 30 minutes a session and then gradually increase frequency, time, and workout intensity as you progress. Remember, you get out what you put in. SLIM DOWN CHALLENGE Another effective way you can lose weight, while at the same time promote your business, is doing a Slim Down Challenge. It involves participants committing to lose 4% of their body weight over 4 weeks, supported by the use of 4 key Sunrider ® products. The great thing about the challenge is that you don’t have to do it alone—you’re in it together with other participants, supporting each other along the way. For detailed info on how it all works, read the “The Slim Down Challenge Is On” article in this magazine (page 16). If you want to blast calories while learning some fun dance moves, check out our SunFit ® Beat: Hip-Hop Dance series. The videos include tutorials on different dance routines that break down each step. Also try the SunFit ® exercise series, demonstrated by Dr. Reuben Chen, which is a great way to learn proper form for performing a variety of foundational exercises. These videos can be found on the Sunrider Business Center by clicking on Marketing Approach Plans (MAPs) and then selecting Slim Down Challenge. 04 | SUNWRITER SPRING 2018

FITNESS PROGRAM | Once you’ve established the “what” of your fitness program, you need to make sure you stay motivated. One of the main reasons people don’t stay committed to their program is lack of motivation. Set yourself up for success by following these tips: STAY THE COURSE AND CRUSH YOUR GOAL! 1. Plan your workouts and meals in advance. 2. Tell your friends about the Slim Down Challenge and ask for encouragement. 3. Have a mantra or a phrase that you repeat like, “Every day I do this, I get stronger.” Or, “I will commit to this today.” Repeating phrases like these can help you follow through. 4. Write encouraging notes to yourself and place them around the house in visible locations. 5. Workout with friends and enjoy the social connection. 6. Keep a journal of your workouts, measurements, weight loss, and milestones. Track your progress and refer back to it when you need some added motivation. 7. Don’t get discouraged. Tell yourself each time you complete your workout that you will feel much better after you’ve done it, and you will be one step closer to meeting your goal. “BE A PRODUCT OF THE PRODUCT” Another fitness motivator to keep in mind is the importance of setting a good example to your downline. By using Sunrider ® products and doing the workouts, you will naturally look and feel your best. Sharing your own fitness success story about how Sunrider has transformed your life also supports what you are sharing and recommending. Although exercise is an important factor in a weight-loss program, diet is equally important. Here are some ways to help you keep your food intake in check and avoid the common traps associated with weight gain: 1. Plan your meals ahead and pack your lunch when you’re traveling or running errands. Make sure to give yourself a healthy daily dose of fruits and vegetables and stay hydrated. 2. Cook healthy. Reduce butter and fats in recipes, avoid excess sugar, and use only lean meats. 3. Stay away from heavy cream, oils, and cheese in your dishes. Although you might compromise a little on the taste, the benefits will be worth it. 4. When eating out, choose healthy options and don’t splurge during the holidays. 5. Plan to eat before going to parties, so that you aren’t tempted when you arrive. Opt for the fruit and vegetable tray and keep your alcohol intake to a minimum. 6. At potluck parties, be sure to make something tasty and healthy that you’ll enjoy eating, in case healthy selections are limited. 7. Eat in moderation. It’s not necessary to deny yourself any food and don’t beat yourself up if you overindulge. Just get back on track at your next meal. Whichever fitness plan you pursue, stay focused and motivated, and continue to work toward your goal! WWW.SUNRIDER.COM | 05

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