“You get out of fitness training what you put into it.”

Anyone can start a new fitness program, and they usually have three similar characteristics: Monday, restrictive diet, this time I will stick to it. They usually end the same: Wednesday, I deserve a reward; I’ll start again next Monday.

A new fitness program doesn’t have to be about suffering!

Sure, you have to change some bad habits. As the old saying goes: abs are “made in the kitchen” and processed carbs and refined sugars will not give you a flat stomach. However, restrictive “diets” such as no-carbs or no-fat DO NOT WORK! Sure, you initially lose a few pounds as your body adapts to the elimination of something it has relied upon to fuel it. But, eventually your body will catch up and react to the loss of these essential fuel components. In the end, you will experience bouts of low energy, fatigue and possibly harm your digestive system, all while actually gaining weight! Why would you do this?

So, what should you do? There are a million fad diets out there, increasingly available on our Nooks and Kindles. You don’t need these!

The first stage is to admit to that things need to change. If you are not honest with yourself, you will not succeed. The second thing to do is make a creed:

1. I need to make a change.
2. I need to make a commitment.
3. I need to allow enough time for the change to
   take effect.
4. I need to remove temptation.

Start in the kitchen (it all boils down to the kitchen. You win or lose here, literally) Remember the “elimination or restrictive diet?” Well, here you go. Start in your cabinets or pantry and work your way through with a trash bag or box for donation. Anything that is processed, full of white flour, has a zillion ingredients that you can’t pronounce or is made by Hostess needs to go. Get it out! You may need some assistance here in order to pull the trigger, but it must be pulled. Finish in the fridge. No soda, no sugary drinks, no deli meat, no breaded chicken, no frozen pancakes. Trash or donate all of it. You will feel truly free for the first time in your life.

Now, make a shopping list that follows my simple food mantra: “local, organic, raw and clean.” (Visit my website for help with kitchen clean-out and shopping.)

Once you have eliminated all the refined carbohydrates and sugars and have stocked your fridge and pantry with clean, healthy food you are ready to start your fitness and wellness revolution.

Exercise of the week: Power Lunge-Kick. Stand with your knees bent, hands in front of your face, forearms protecting your ribs. Step back into a lunge with your right leg, power up and kick forward, making sure to contract your abs. Repeat for 30 seconds, and then do the same for the left leg.

Snack of the week: Leia’s Yam fries. Cut 1 large yam into “French-fry” sized pieces and place on a baking sheet lined with tin foil. Lightly dribble with olive oil and sprinkle with sea salt, Bake 10 minutes per side. (Kid friendly!)