I looked good all the way through high school by playing football and being forced to workout 5 days a week. Once I came to college I stopped working out and packed on a few it is time to change. Goals Short term (1 month) Exercise- 1. Regular sleep habits more conducive to waking up at 5am 2. Focus on building muscle endurance through large rep low weight workouts 3 times a week. 3. Getting cardio up to 20 min fast pace 3 times a week. Diet- 1. Low sodium through better regulation of processed foods. 2. More Vegetables to replace side dishes. 3. 6 meals instead of 3 to keep a boosted metabolism. General -Planning period on 30th to set new goals -Evaluate progress -Outside input Long term (2 month until next planning period) Exercise- 1. Talk with trainer about weight regiment to focus on lean muscle mass. 2. Join local running clubs to make running a permanent social outlet. 3. Plan for winter activities during colder months. Diet- 1. Put together recipe book and write out shopping lists for each week of healthy meals. 2. Read 3 more books on long term weight management. 3. Update containers and labels for portion control.

• Tuesday Weigh In
• The Live Strong Country Club