Fitness Motivators: Fit Tips

DO NOT UNDER-EAT. If you don't feed your body enough, your metabolism will slow down and you will compromise your workouts. Your performance will most likely be lagging, too.

DO not underestimate portion size! Small errors can add up to big disappointments.

DO drink plenty of water - a vital part of any conditioning program, as it aids every aspect of bodily function. Drink at least six to eight 12-oz glasses of noncarbonated water each day.

DON'T follow fads and trends, such as overemphasizing certain food groups and completely excluding others.

DON'T skimp on fruits and vegetables, your natural supply of anti-aging nutrients.

DO throw out ALL JUNK FOOD in your house! You, nor your family needs to eat junk food anyway!

Media Pressure To Be Perfect
We wanted to share these videos to show the reality of the media. Fitness Motivators encourages women to love their bodies and not what the media expects us to be. Our instructors are healthy, normal-size and fit, offering a non-intimidating environment. We mean it when we say, “We Cater to ALL!” Love yourself and walk proud! We all come individually wrapped offering special talent, personalities and beauty. YOU are unique - no two are alike (well, maybe Debbie and Donna! HA!)

Nutrition Levels

Determine your daily nutrition and calories needs by answering the questions below. The data you provide will be how much food you need (and how much you do not need!) while exercising.

Calculate Your Resting Metabolic Rate (RMR)
This is basically the number of calories you need to breathe, pump blood, blink, grow hair - be alive
Your Body Weight x 10 = _______ RMR (In Calories)

Calculate Your Daily Activity Burn
The calories for daily movement apart from exercise
Your RMR x 20% = _______ Daily Activity Burn

Add the Calories Required for Your Exercise Needs
We calculated at 500 calories per day for exercise. This amount is determined on the type of exercise you perform daily.
Your RMR + Daily Activity Burn + 500 = _______ Energy Amount

Your Energy Amount	Nutrition Level
1,800-2,399	1,800 Calories/Day	Level 1
2,400-2,999	2,400 Calories/Day	Level 2
3,000+	3,000 Calories/Day	Level 3

Example: A 5'-5", 130-Pound Woman
RMR = 1,300
Daily Activity Burn = 260
Exercise Expenditure = 500
Energy Amount = 1,300 + 260 + 500 = 2,060
Nutrition Level = Level 2

YOUR NUTRITION LEVEL = _______

Lowering your body fat and increasing lean muscle mass is essential to your overall success. It is important to track your progress.

The following body fat percentage is where you want to be. You can always ask Fitness Motivators to conduct a Body Fat Testing (we use a body fat caliper and have testing hundreds of clients).

The average body fat percentage for U.S. females is around 32%, with the ideal at 22%. You could have an eating disorder if you are below 10%. Remember these are guidelines; your physician should help you determine the ideal weight and body fat for you.