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Total Health ebook

There is so much information floating around
about health and fitness, that it’s easy to get over-
whelmed and confused. That’s why i’ve created this
simple guide to nutrition and fitness. In it, I’ll give
you my own personal “myth busters” to help you
dispel diet & nutrition myths and provide you with
the TOTAL truth, so you can make educated decisions
and get on track towards a healthier you!

Nikki Kimbrough
Personal Trainer
Bally Total Fitness

Table of Contents...
Portion Control .........................................................................3-4
Dining Out Strategies................................................................5-7
Getting Started with an Exercise Program................................8-9
Cardiovascular Exercise, Strength Training and Flexibility.....10-11
Overcoming Obstacles..........................................................12-13
Make Fitness a Family Affair ......................................................14
Put Your Knowledge to Work................................................15-20
Special Offers from Bally Total Fitness..................................21-22
Bally Total Health Recipes.....................................................23-29
portion control

ou probably know you shouldn’t super-size, but

otherwise how do you measure up? The key is to pay
attention to how much you’re eating at meals throughout
the day. Eating the right size portions will help you remain
within your calorie limit and continue to move quickly
towards your body weight goal.

Getting your portions right depends on an understanding of the relationship

between the food you’re faced with and how many calories are in it. Read food
labels to see the serving size and how many calories are in one serving. For some
foods you might find it easier to work with measuring cups and a food scale, which
you can pick up at your local supermarket. However, when measuring cups and
spoons are out of reach, simply use the handy Portions at a Glance guide on the
following page to help you eyeball portion sizes.

* Nikki’s Myth Buster

You can eat as many low fat or fat free foods
as you want and not gain weight.

Sorry. It’s not all about fat. It’s about calories.When manufacturers
take out the fat in a product, they typically replace it with another
nutrient, such as sugar, to maintain its taste. As a result, the amount
of calories often ends up the same or even more! Making matters worse,
many people assume that because an item is low fat or fat free, the
portion size is unlimited, causing them to overeat, which defeats the pur-
pose of a low fat snack. So even if it’s a low fat or fat free treat,
you still shouldn’t overeat.

portions at a glance

1/2 cup of cooked cereal, pasta, rice Tennis Ball 110

1 cup dry cereal Baseball 110

Bread, Cereal,
Rice and Pasta
1 small bagel Hockey puck 120

1 oz pretzels 1 cupped hand 110

1 medium apple or orange Tennis ball 60-80

1 medium whole fruit or

Fruits Fist 60-80
1 cup chopped fruit

1/4 cup raisins 1/2 cupped hand 110

1/2 cup vegetables cooked or raw 1 cupped hand 25

1 medium potato Computer mouse 160

Milk, Yogurt, Cheese 1 1/2 ounces low-fat cheese 9-volt battery/4 dice 120

3 ounces of chicken (white meat), Deck of cards/

Meat, Poultry, Fish salmon, or beef sirloin (lean beef ) 165-225
Cassette tape

1/2 cup cooked beans Light bulb 115

1 ounce of nuts 90
Dry Beans, Cupped hand
Eggs and Nuts 3 eggs scrambled 240
Ice cream scoop

2 tbsp of peanut butter Ping pong ball 180

1 tbsp of salad dressing Thumb (tip to 1st joint) 45

Fats, Oils & Sweets 1 tsp of butter/margarine or oil Finger (tip to 1st joint) 45

1/2 cup of ice cream Tennis ball 160

dining out strategies
Think you can’t dine out while trying to lose weight? Not true! You can dine out with family and
friends and still meet your calorie recommendations. All you need is a strategy in place before
and during your restaurant adventure. Before you know it, this will be second nature!

1 Before you go:

• Plan in advance. Most restaurants offer
low calorie options. Call ahead or look online
to find out what is on the menu and choose
your entrée before you arrive.
2 Once you’re seated:
• Know your calorie allotment for the meal
that you’ll be eating. If you can plan to eat a
• Ask for water as soon as you sit down.
This can keep you busy until your meal arrives
little more, be sure to exercise earlier in the day. and help you say no to the breadbasket.

• Imagine the look of your plate: lean meats,

non-starchy vegetables, and salads should
• Order a starter salad. This will help you
reach your vegetable and fiber consumption
be the bulk of the plate. for the day.

• Have a light snack at home before you go.

This will help you overcome temptations and
• Choose beverages that are low in calories
such as water with a lemon, diet drinks, or
prevent overeating. even regular beverages in smaller serving sizes.

• Limit your amount of alcohol before the

meal. Alcohol tends to increase your appetite
and it’s high in calories!

When you order:

• Order an appetizer as an entrée. The portion size may be perfect!
• Eat half the bun on your burger or sandwich. Eating your burger with a fork
and knife will save you a few hundred calories (some buns are 400 calories).
• Have the waiter bring out half the meal and box the other half. Ask that the box be brought w/ the check.
• Don’t be afraid to ask for modifications to a dish (ie: condiments on the side, grilled instead of fried).
• See if you can order lunch sizes or kids meals, which are typically smaller portions.
• Keep it simple by ordering grilled, baked or roasted lean meats, fish or poultry and steamed,
raw or boiled vegetables. Ask for “naked” vegetables with no oil or butter.
• Enjoy a side of steamed or raw vegetables instead of fries or have a baked potato with salsa.
• Choose soups that are broth or tomato based instead of cream-based.
• Choose salads without bacon and croutons and be careful of the amount of cheese or peanuts.
(Always order salad dressings on the side.)
• Choose condiments that spice up your meal without packing on the pounds: salsa, cocktail sauce,
low-sodium soy sauce, mustard, lemon, herbs, spices, vinegar, ketchup, grated parmesan cheese,
horseradish. Remember, moderation is key.

dining out strategies
4 While you eat:
• Be mindful of condiments. Calories can add up fast. Have
mustard instead of mayonnaise or salsa instead of sour cream.

• If eating a salad use the “fork method” and dip your fork in
the salad dressing before spearing a leaf.

• Put your fork down in between bites. This increases the

time it takes you to eat and allows your body the time to sense
when you are getting full.

• Eat slowly and make conversation. Give your brain time

to register what you’ve eaten. When you start to feel full, put
down your fork and ask the waiter to remove or box your food.

5 At dessert time:
• Order fruit or sorbet for dessert or skip it in favor
of a cappuccino or a small latte made with fat free

• Share a dessert if your sweet tooth will not give

up. One dessert and four forks is a great ratio!

* Nikki’s Myth Buster

As long as I eat healthy during the week, the weekend doesn’t count.

Wishful thinking. Fat doesn’t have a calendar. Once again, it all
boils down to number of calories you consume. Even if you eat within
your allotted calories all week and exercise, eating an extra 1000-2000
calories during the weekends can cause you to gain up to two pounds
a month. Focus on carrying your healthy habits over into the weekends.
And if your social life means you consume a few extra calories, be sure
to find time for an extra-long workout in order to maintain the calorie level
you need to lose weight.

dining out strategies
Your restaurant experience doesn’t have to be all
about the food! Enjoy the company, conversation
and time away from your ordinary day. Here are
a few tips for to dealing with a variety of
restaurant cuisines:
Choose lightly stir-fried or steamed vegetable
Asian/ dishes, steamed rice, broiled chicken or fish dishes.
Choose steamed or baked entrees and side dishes,
Chinese like chicken, beef, or shrimp with broccoli. Ask that
your meal be prepared with very little or no oil.
When possible, select brown rice over white.

Choose lean meats like turkey breast or chicken.

Deli Opt for mustard or balsamic vinegar over mayo.
(sandwich shop) Load up your sandwich with lettuce, tomato,
pickles, or your other favorite vegetables.

Choose a small hamburger (hold extra sauces) or

grilled chicken sandwich (hold the mayo) with a
Fast Food side salad, or order the kid’s meal. Many fast food
restaurants have their product nutrition information
on their website.

Portion control is the key. Pasta dishes can usually

Italian serve up to four! Choose a dish with tomato, clam or
garlic sauce. Go with a minestrone soup and stick
with vinegar-based dressings.

Mexican foods generally come in large portions, so

why not share with a friend? Skip the calorie-con-
densed chips and order a side of corn tortillas to dip
in the salsa. Choose foods that are baked, grilled
Mexican or rolled in a soft tortilla and use salsa, which has
just a few calories, as an alternative to guacamole
and sour cream, which can have 30-50 calories per

The key to dining out is making it work for you. Whether going to a restaurant is an everyday necessity or as a
special treat, you must balance your calories. For example, if you opt for a turkey sandwich with mayonnaise
instead of balsamic vinaigrette you may have an extra 100 calories in your day. If you don’t shave off these
calories at another meal, then you can add 1-2 miles of walking or another activity to burn it off.
Remember, it’s all about balance.

Now we’ll make your
workout work for you

Now that you know the nuts and bolts of nutrition, let’s talk exercise!
The first and most important thing to do when embarking on a fitness program is to
set goals. For many people, incorporating fitness and nutrition into their life requires
a fairly significant lifestyle change. That’s why it’s important to identify and fully
understand your goals. This will help you stay committed, meet your potential
and see results.
It’s also important that you customize your fitness and exercise program to fit your
lifestyle. What worked for your best friend or a family member may not work for
you. Everyone has a different lifestyle and different needs. Once you are clear
on what you wish to accomplish, take a look at your lifestyle and identify steps
you can take to become healthier.
For example, do you frequently eat dinner out because you work late? If so,
consider packing yourself a lunch and dinner. That way you can ensure a healthy
meal and resist the temptation for fast foods on the go. Don’t have time to hit the
gym more than a couple times per week? No problem. There are plenty of things
you can do in your own home to stay fit on your off days from the gym. For example,
do a quick set of push-ups or sit-ups on a commercial break from your favorite show.
Finally, be sure to check with your doctor before beginning any fitness program.

Having trouble staying motivated? Enlist a workout
buddy! The key is to find out what motivates you and
make sure you adapt your routine to fit your lifestyle.
This will not only make it easier for you to find time
for fitness, it will also make it fun!

The same holds true when looking for a gym

membership. The fact is one size doesn’t fit all.
It’s important that you look for a fitness center
that offers a variety of different membership
options, allowing you to customize your
membership to fit your needs.

* Nikki’s Myth Buster

Hiring a personal trainer is only for celebrities and the extremely wealthy.

You don’t have to be famous to learn the right way to workout! Hiring a personal
trainer has many benefits. Whether you are a novice or a lifelong fitness buff, a
personal trainer can help you identify and set goals and keep you challenged and
motivated along the way. A personal trainer will also ensure that you are performing
exercises that are appropriate for your fitness level and practicing proper form, which
will help prevent injury and enable you to reach your fitness goals faster.

Everyone can benefit from the individual attention and it doesn’t have to be expensive!
Small Group Personal Training is a great option for people who wish to be coached by
a personal trainer, yet want to keep costs down. It’s also fun to work out with a group
of 4-5 people who have similar goals. This creates an excellent support group and
can help keep your motivation high.


A well-rounded fitness program should incorporate cardiovascular,

strength training and flexibility since each benefits the body in a
different way. Add proper nutrition into the mix and you’ll be well
on your way to achieving your goals.

Cardiovascular Exercise

Cardiovascular exercise raises your heart
Nikki’s Myth Buster rate, burns a high number of calories and
Myth... helps increase endurance. Examples of
Regular weight lifting makes women’s cardio exercise include walking, jogging,
muscles big and bulky.
biking, jumping rope, playing tennis, and
Reality... swimming.
Don’t worry; if you’re not a man, you won’t
end up looking like one. For muscles to
grow dramatically in size, they require high
According to the American College
levels of testosterone - levels far greater of Sports Medicine (ACSM), you should
than what most female’s posses. That’s get 20-60 minutes of cardio (with 5
why men tend to exhibit greater increases
in muscle mass.” For women, a host
to 10 minutes warm up and cool down)
of other benefits remain: enhanced at least 3-5 days per week. This may
muscle definition, improved bone strength, sound like a lot, but don’t be intimidated.
decreased osteoporosis risk, increased
lean muscle mass, and increased metabolic
There are many ways to find time for
rate. By starting a weight lifting program exercise. The key is to find activities
you’ll gain a lot, but it won’t be bulk. that you enjoy and make them a part of
your everyday life. A brisk walk at lunch, a
bike ride after dinner and even taking the
stairs instead of the elevator are all easy
ways to work a quick cardio workout into
your routine. Even rigorous chores such
as vacuuming, yard work and washing
floors can count as exercise.

strength training
It’s not just for body builders anymore! Strength training is a
great way to tone your body and build muscle, which also
burns calories. So how much do you need to do? The American
College of Sports Medicine (ACSM) recommends performing
eight to ten different exercises in two to three strength training
sessions weekly. But remember not to work the same muscle
group two days in a row. Your muscles need rest and working
them too hard or too frequently can damage muscle tissue.

A key thing to remember about strength training is not to overdo

it. A good rule of thumb is if you can lift the weight more than
12 times, it probably isn’t heavy enough. And if you can’t lift the
weight at least 8 times, then it’s probably too heavy. If you’re
unsure of the weight that’s right for you, ask a personal trainer
or fitness coach at the gym to help you. Also, be sure to
stretch after your workout to prevent injury.

stretching & flexibility

Strong and stiff just won’t mix. Flexibility is an
important element of a fitness routine. Increasing
your flexibility can help decrease your risk of injury,
increase blood flow to the muscles, elongate your
muscles and increase your range of motion.

Beyond basic static stretching, there are many

classes to help increase flexibility. Examples include
yoga and Pilates, which in addition to the benefits
listed above, can be an excellent way to relieve stress.

exercise roadblocks
Overcoming Obstacles:
Don’t let these common obstacles stand in your way
Break down those roadblocks! Whether you’ve recently vowed to start
a fitness routine or want to adhere to the one you’ve already begun,
roadblocks are bound to pop up from time to time.
Don’t worry, there are solutions to nearly every obstacle you’ll face.
The key is to identify the obstacles standing in your way so you can
overcome the issue and continue on your way to living a healthy
and fit lifestyle.

Obstacle 1:
I don’t have time to workout.
Solution: If you have time to make that excuse, you
have time to workout! Many people think they are too busy
to find time to work out, but the truth is, it’s not as difficult
as it seems and a few small changes in your routine can do
the trick. For starters, try scheduling your workouts in
advance. Plan ahead and treat your trips to the gym like an
appointment. This will make you more likely to stick to your
goals and will help you establish a weekly routine. Another
easy way to work in exercise is to get up 30 minutes earlier
so you can go for a quick jog before you start your day.
Similarly, try taking 30 minutes instead of an hour for
lunch so you can get a brisk walk in during the day.

Obstacle 2:
I hate exercise. It’s boring!
Solution: Variety is the spice of any routine! Exercise doesn’t have to be boring.
Any activity that involves movement and gets your heart rate up counts. Whether
walking the dog or playing tag with your kids, it’s important to find activities that
you enjoy and make a point to do them at least three times per week. It’s also a good
idea to change up your routine so you don’t get bored. For example, skip the treadmill
from time to time and get your heart rate up in a group exercise class, or hit the pool for
some lap swimming. Adding variety into your workout is great for your body, will reduce
your chances of injury and will keep your motivation high.

exercise roadblocks
Obstacle 3:
I’m too tired to work out.
Solution: What time of the day is your favorite? Try adjusting your schedule so
you can workout at that time. If you currently work out in the evening, try getting
up earlier so you can get in a quick jog or trip to the gym before work. It’s also a good
idea to keep workout gear in the car so you can go straight to the gym on the way
home. It’s also a good idea to schedule workouts with a friend. That way you can
motivate each other to go to the gym and you won’t be tempted to cancel last minute.
Find the method that works best for you and stick to it. In the end, you’ll find that
incorporating exercise into your daily routine will actually give you more energy.

Obstacle 4:
I haven’t seen any results.
Solution: Results don’t come overnight. However, with a little focus and
dedication, you’ll soon be well on your way to success. Remember, exercise
is only half of the equation. In order to achieve your goals, you need to focus
on nutrition as well.
Celebrate small successes along the way and don’t track your progress on the
scale alone. Instead, pay attention to how you feel during and after your workout
and how your clothes fit. Be patient, stick to your promise and keep your eye on
the prize. The results will come before you know it!

* Nikki’s Myth Buster

Exercise requires a hefty time commitment.

You don’t have to spend several hours at the gym each day to get an
ample amount of exercise. The truth is, any amount of regular exercise
contributes to improved health and well-being and there are countless
ways that you can work exercise into your daily routine.The general
rule is to exercise 3-5 times a week for 20-60 minutes.

exercise tips
Make Fitness a Family Affair
Ok, we know your family is always on the go, and when you
are at home, there’s a TV to watch, homework to do, computer
games to play and countless distractions. Nevertheless, fitness
is an important part of a healthy family lifestyle and when
combined with nutrition, can help combat many health
issues that are plaguing our society today, such as heart
disease and Type II Diabetes.

That’s why it’s important to make fitness a family affair and teach
your kids healthy habits at an early age. The truth is, fitness is
fun and there are plenty of activities you can do as a family to
keep everyone fit and healthy. It’s also a great way to spend
time together! Here are some tips to help you get started:

Be a role modeL- Since kids look up to their parents, be sure to practice what
you preach by eating healthy and exercising regularly so your kids will develop the same healthy
habits. A great way to ensure this is to schedule time for your family to exercise
together. Whether a brisk walk after dinner or a hike on the weekend, find activities that your
entire family can take part in together and write them on the calendar so you won’t forget.
Make family time, fitness time!

make fitness fun - It’s important to find activities that everyone in your
family will enjoy. Whether swimming, tennis, running, or playing school games like “spud”
or “tag,” be sure to work in a variety of activities and let your kids participate in the planning
to help keep them interested in the activity. Another great way to make fitness fun is to initiate
a little friendly competition among the family through weekly “fitness challenges”. A relay
race, an obstacle course or a jump-rope-a-thon are all great ways to rally the troops
and make exercise fun.

Work Exercise into your Daily Routine - There are

many ways to work fitness into your family’s daily routine. It’s as easy as taking the dog for a
walk after school, playing a quick game of tag before dinner, or enjoying a bike ride to the park.
Another great idea is to make homework breaks into five-minute fitness breaks. A quick set
of jumping jacks, push-ups or a lap around the house will not only get your body moving and
provide a quick cardio workout, but it will also recharge your body and keep you alert so you
can get back to the books.

Visit your Local Fitness Center - In response to the alarming

increase in childhood obesity, many fitness centers are now offering exercise classes for the
whole family. Contact your local club to find out what activities exist in your area. A trip to
the gym is a great way to spend a Saturday afternoon with your kids and help teach them
the importance of fitness at an early age.

put your knowledge to work!
Now you have the essentials,
so let’s get to work!

Step 1 – Set Goals

We promise this is the fun part! Before you begin a fitness and nutrition program,
be sure to set goals. Take a look at where you are currently and where you want
to be. Clearly identifying objectives will help you keep your eye on the prize and
remain focused. As you examine your goals, be sure to set both short term and
long term goals. For example, your short term goal might be to visit your local
fitness center at least three times per week, whereas your long term goal might
be to lose 20 pounds.

You may also want to consult a personal trainer or fitness coach to help you set
goals and recommend a program to help you meet your potential. Many fitness
centers offer a complimentary personal fitness assessment with membership,
so take advantage!

Another key point to remember when setting goals, is to be realistic. Weight

gain didn’t happen overnight, so losing it overnight isn’t going to happen either.
So if weight loss is your goal, strive to lose between 1-2 pounds per week, and
do it through a combination of nutrition and exercise.

* Nikki’s Myth Buster

Cutting out carbohydrates is good for you.

It’s quite the opposite, really. Complex carbohydrates should make up a significant
portion of your meals. While cutting carbs may help you lose weight, the reason
this occurs is because you have cut out an entire food group, such as bread and
grains, and therefore cut calories, which results in weight loss. Instead of completely
restricting certain foods, focus on a calorie controlled weight loss plan that includes
all of the food groups, including whole grains and fruits. The key is everything
in moderation.

put your knowledge to work nutrition
Step 2–Keep Nutrition Top of Mind
Give your body something to look forward to! The key to keeping
nutrition top of mind is to find a plan that works for you. For some,
following a meal plan is the best approach. This way you can do
your shopping on the weekend and plan your meals for the entire
week, which will ensure you stay within your calorie range.
Following is a look at a days worth of food on three different weight
loss meal plans (1200 calorie range, 1500 calorie range and 1800 calorie
range). As you’ll see, following a meal plan does not mean you’ll be feeling
hungry and deprived. It’s all about selecting the right food, which will
ensure you have plenty to eat, yet stay within your calorie range.

Egg Toaster Sandwich
1/4 cup egg substitute
1 1/2 slices low fat cheese (1 inch slices)
2 slices whole wheat toast
Morning Snack:
1 small apple
2 tsp peanut butter

1200 Calories Lunch:

Turkey Pita and Fruit
(for those currently 1 whole wheat pita
weighing 175 lbs or less) 3 oz deli sliced fat-free turkey
1 Tbsp light mayonnaise
1 cup sliced cucumbers
4 tomato slices
1 medium peach or apple
Afternoon Snack:
2 pieces part-skim string cheese
Teriyaki Chicken
3 oz cooked boneless, skinless chicken breast
2 Tbsp teriyaki sauce
1 tsp of olive oil
1/2 cup cooked brown rice
1 cup cooked vegetables
1 side salad w/ 1 Tbsp fat-free salad dressing
Evening Snack:
1 sugar free fudge ice pop

put your knowledge to work nutrition
Egg Toaster Sandwich
1/4 cup egg substitute
2 slices low fat cheese (1 inch slices)
2 slices whole wheat toast
Morning Snack:
1 small apple
2 tsp peanut butter
Turkey Pita and Fruit
1500 Calories 1 whole wheat pita
5 oz deli sliced fat-free turkey
(for those currently 1 Tbsp light mayonnaise
weighing 176-195 lbs) 1 cup sliced cucumbers
4 tomato slices
1 medium peach or apple
Afternoon Snack:
2 pieces part-skim string cheese
Teriyaki Chicken
6 oz cooked boneless, skinless chicken breast
2 Tbsp teriyaki sauce
2 tsp of olive oil
1/2 cup cooked brown rice
1 cup cooked vegetables
1 side salad w/ 1 Tbsp fat-free salad dressing
Evening Snack:
2 sugar free fudge ice pops

* Nikki’s Myth Buster

Skipping breakfast is a great way to save calories.

Quite the opposite! Studies show that people who eat breakfast are actually less likely
to overeat later in the day. Eating breakfast helps you concentrate better, controls your
appetite, has a positive effect on your morning metabolism, and can help you be more
successful at losing weight. So wake up ready to eat and stop the skipping.

put your knowledge to work nutrition
* Nikki’s Myth Buster
Exercising on an empty stomach burns more calories.

It doesn’t work this way. Your body obtains energy from food, similar to how cars run
on fuel. Therefore, if you exercise on an empty stomach your body is forced to find fuel
from another source, which can result in dizziness or even cause you to faint. To avoid
this situation, eat a snack consisting of complex carbohydrates and protein, such as a
bagel with 1 tablespoon of peanut butter, yogurt or pretzels, an hour or two before you
workout. If you don’t have time to plan ahead, be sure to at least grab a quick snack
10-15 minutes before you hit the gym. This will provide a great source of energy to get
you through your workout.

Egg Toaster Sandwich
1/2 cup egg substitute
3 slices low fat cheese (1 inch slices)
2 slices whole wheat toast

Morning Snack:
1 large apple
2 tsp peanut butter

Turkey Pita and Fruit
1 whole wheat pita
1800 Calories 5 oz deli sliced fat-free turkey
1 Tbsp light mayonnaise
(for those currently weighing 1 cup sliced cucumbers
over 196 lbs or more) 4 tomato slices
1 medium peach or apple
25 small fat-free pretzels sticks
Afternoon Snack:
2 pieces part-skim string cheese

Teriyaki Chicken
6 oz cooked boneless, skinless chicken breast
2 Tbsp teriyaki sauce
2 tsp of olive oil
1/2 cup cooked brown rice
1 cup cooked vegetables
1 side salad w/ 1 Tbsp fat-free salad dressing
1 small whole wheat dinner roll
1 tsp low-trans margarine

Evening Snack:
2 sugar free fudge ice pops

put your knowledge to work fitness
Step 3 – Find Time for Fitness
You always make time for others, now make time to meet
your potential! Find time for fitness with the following ten
tips to keep you on track to meet you goals:

1 Workout with a friend. This is not only fun, but will also keep you motivated
and make you less likely to skip workouts.

2 Go for a quick walk after dinner or take 30 minutes instead of an hour for
lunch so you can fit in a quick workout.

3 There are numerous exercises that can be done at home in 15 minutes or less.
For example, do some squats or other toning exercises with free-weights. These
activities can even be done while watching TV!

4 Jump Rope – a quick 3-5 minutes of jump rope can get your heart rate up and is
an excellent cardiovascular workout. You can even do this with your kids! To start,
do this in one-minute intervals – one minute of jumping rope, followed by one
minute of rest – and slowly work your way up to 5 minutes of straight jumping rope.

5 Consider hiring a personal trainer who can help you maximize your workout
and get started on a fitness plan. The key to achieving your goals is to form
good habits and get into a routine, both of which a personal trainer can help
you accomplish.

6 Have errands to run? Consider riding your bike instead of driving. Or, simply park
farther away from the entrance.

7 Take the stairs!

8 Working out 3-5 times a week is not as difficult as it may sound. When you
can’t hit the gym, simply sneak small workouts into your day. A brisk walk at
lunch, a series of sit ups before bed or lunges while you watch TV are all good
ways to keep your body moving and get exercise throughout the day.

9 Remember, exercise and nutrition go hand in hand, so don’t try to justify the
junk food just because you hit the gym. Pay attention to portion sizes and
make sure you are eating well-rounded meals.

10 Early to bed, early to rise! Try going to bed just a tad bit earlier so you can
get up in time for a quick morning jog or brisk walk before work.

put your knowledge to work
track your progress
Step 4 – Track Your Progress
Ever feel like you’d lose your head if it wasn’t attached?
Well you can just as easily lose track of your goals if you
don’t keep track of your progress. Studies show that
people who track their daily food consumption are
more successful at achieving their weight loss goals. It
doesn’t matter where or how you track, it’s a matter of
doing it consistently to ensure that you stick to your plan.

Breakfast am snack Lunch pm snack Dinner late snack

workout minutes calories daily calories

You can also track your progress online. offers

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easily manage calories and track their progress.

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Make today your Day One and take the first step towards • Group Exercise classes
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• And much, much more!
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Bally Total Health eBook

Special Offers From Bally Total Fitness

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• 4 weeks of meal plans, recipes, grocery lists and tracking sheets

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Bally Total Health Recipes
Make Bally your
recipe for success! offers hundreds of

healthy breakfast, lunch and dinner recipes
at the right calorie level for you!
Here are a few sample recipes for you and your family to enjoy:

Bally Total Health Recipes
Italian Meatloaf
5 parts (servings) to get 320 calories per serving
4 servings to get 400 calories per serving
3 servings to get 530 calories per serving

PREP TIME: 10 minutes
COOK TIME: 25 minutes
16 ounces - Raw Ground Beef-Extra Lean (9% fat)
1/2 cup - Plain Bread Crumbs
8 ounces - Tomato Sauce (low-sodium)
1 Whole Egg
1 teaspoon - Oregano (ground)
1/4 teaspoon - Black Peppers
1 Whole Egg
1 cup - Mozzarella Cheese (reduced-fat, shredded)
2 tablespoons - Parmesan cheese (grated)

• Combine ground beef, breadcrumbs, half the tomato sauce, egg,
1/2 tsp oregano and pepper in a large mixing bowl.
• On wax paper, pat beef mixture into a 1/2 inch thick rectangle.
• Shred mozzarella cheese if not bought in shredded form.
• Sprinkle beef rectangle with mozzarella cheese (keep 1/2 inch from
edge of meat). Roll up beef rectangle starting on the shorter side.
• Peel paper back so it doesn’t get rolled up with the meat, continue lifting,
and peeling to complete the roll.
• Seal edges and place in a microwave-safe loaf dish.
• Microwave at high for 9 minutes, rotating dish after 5 minutes.
• Reduce power to medium and microwave for another11-14 minutes
or until meat losses its pink color (rotate dish half way through the cook time).
• Combine remaining tomato sauce and oregano in a small mixing bowl.
• Pour tomato sauce mixture over the meatloaf.
• Sprinkle with Parmesan cheese and heat for 1-2 more minutes.
• Let stand 5 minutes before serving.

Bally Total Health Recipes
Soup-eer Creamy Veggie Soup
5 parts (servings) to get 250 calories per serving
4 servings to get 300 calories per serving
3 servings to get 400 calories per serving
2 servings to get 600 calories per serving

PREP TIME: 10 minutes
COOK TIME: 30 minutes
1 teaspoon Extra Virgin Olive Oil
1/2 Small Yellow Onion
1 Potato
3-4 Whole Carrots
14 fl.oz.Broth (low-sodium, fat-free)
1-2 spears Broccoli (fresh or frozen)
1/2 teaspoon Salt
1/2 teaspoon Black Pepper
1/4 cup All Purpose Flour
2 1/2 cups 1% Low-fat Milk
2 cups Cheddar Cheese (low-fat, shredded)

• Pre-heat stovetop to medium heat. Chop onion into small bite size pieces.
• Pour olive oil into large saucepan. Add onions, cook for 5 minutes, and stir.
• Clean, peel, and cube potato. Clean and thinly slice carrots.
• Add cubed potatoes, sliced carrots, and broth to saucepan. Bring to a boil
then reduce heat and simmer uncovered for 5 minutes. Rinse and cut broccoli.
• Add cut broccoli, salt, and pepper to saucepan. Cook for 5 minutes.
• In a separate small mixing bowl add flour. Gradually stir in milk. Mix well.
• Add milk mixture to saucepan and bring to a simmer.
• Simmer uncovered for 5 minutes or until vegetables are tender and soup has thickened.
• Shred cheddar cheese if not already pre-shredded.
• Sprinkle cheese evenly on top of each bowl.

Bally Total Health Recipes
Chili Macaroni Chicken Skillet
6 parts (servings) to get 300 calories per serving
5 servings to get 360 calories per serving
4 servings to get 450 calories per serving
3 servings to get 600 calories per serving

PREP TIME: 5 minutes

COOK TIME: 40 minutes
12 oz. Raw Chicken Breast (boneless, skinless)
16 fl. oz.Tomato Juice (canned)
2 cups Tap Water
1 tablespoon All Purpose Wheat Flour
1 teaspoon Dehydrated green peppers
1 teaspoon Dehydrated onions
1/2 teaspoon Chili Powder
1/4 teaspoon Garlic Powder
12 oz. Dry Macaroni
6 oz. 2% Sharp Cheddar Cheese (reduced-fat, shredded)

12 cups Mixed Salad Greens
6 tablespoons Favorite fat-free Salad Dressing
2 cups Cheddar Cheese (low-fat, shredded)

• Cook chicken (grill, bake, roast).
• Add tomato juice, water, flour, dehydrated green peppers, dehydrated onions,
chili powder, and garlic powder. Mix
• Add dry macaroni to above mixture. Bring to a boil, reduce heat, cover and simmer
for 15 minutes or until macaroni is at desired tenderness. Stir occasionally.
• Shred cheese if not pre-shredded. Evenly top cheese between chicken pieces.
• Serve with side salad.

Bally Total Health Recipes
Saucy Beef and Broccoli
5 parts (servings) to get 360 calories per serving
4 servings to get 450 calories per serving
3 servings to get 600 calories per serving

PREP TIME: 5 minutes

COOK TIME: 25 minutes
8 oz. Dry Long Grain Brown Rice
16 oz. Raw Beef Top Sirloin
1 teaspoon Extra Virgin Olive Oil
2 cups Broccoli Florets
5 items Garlic Clove
11 oz. Tomato Soup (canned, condensed)
2 tablespoons Soy Sauce (low-sodium)
1 tablespoon Cider Vinegar

• Cook rice as directed on package.
• Slice and cook beef in olive oil.
• Stir-fry until beef is browned. Decrease heat to warm, add 1 tablespoon of water,
and leave to simmer.
• Clean and cut broccoli into bite size pieces. Finely chop garlic clove, mince.
• In a separate pan add broccoli florets and garlic.
• Stir-fry until broccoli is crisp or at desired tenderness.
• Add tomato soup, soy sauce and vinegar into pan with broccoli, then bring to boil.
• Increase heat on beef, add above tomato soup mixture and broccoli mixture,
and heat through. Stir occasionally.
• Serve over rice. Divide rice evenly between numbers of servings.

Bally Total Health Recipes
Spincach Lasagna
8 parts (servings) to get 340 calories per serving
7 servings to get 400 calories per serving
6 servings to get 460 calories per serving
5 servings to get 550 calories per serving
4 servings to get 690 calories per serving

PREP TIME: 10 minutes

COOK TIME: 40 minutes
20 oz. Raw Ground Beef-Extra Lean (9% fat)
1 Small Yellow Onion
16 oz. Spinach (frozen, chopped)
9 oz. Lasagna Noodles (uncooked)
20 oz. Tomato Sauce (low-sodium)
1 tablespoon Garlic Powder
1 tablespoon Oregano
1 tablespoon Basil
1 cup 2% Cottage Cheese (reduced-fat)
2 seconds Cooking Spray (fat-free)
8 oz. Mozzarella Cheese (reduced-fat, shredded)

Note: Thaw spinach according to package directions.
• Preheat oven to 375° F. Chop onion into bite size pieces.
• On stovetop brown ground beef with onion, then drain fat.
Place back on stovetop and simmer.
• Break up thawed spinach and stir into pan with meat. Cover and simmer for 5 minutes.
• Prepare noodles as directed on package.
• In a small mixing bowl mix tomato sauce, 1-cup water, garlic powder, oregano and basil.
• Mix in cottage cheese to above mixture. Mix. Then add entire mixture to meat.
• Grease pan (9 x 13) with 2 seconds of non-fat cooking spray.
• Layer pan with noodles, then meat mixture, then mozzarella cheese.
Repeat. Top with cheese.
• Grease underside of foil and cover pan. Cook for 20-30 minutes or until cooked through.

Bally Total Health Recipes
Veggie Pizza
5 parts (servings) to get 250 calories per serving
4 servings to get 310 calories per serving
3 servings to get 420 calories per serving
2 servings to get 625 calories per serving

PREP TIME: 5 minutes

COOK TIME: 20 minutes
1 cup Zucchini
1 Green Bell Pepper
10 Mushrooms (medium, raw)
4 Garlic Cloves
5 second spray-Cooking Spray (non-fat)
2 teaspoons Oregano (ground)
8 oz Pizza Crust Dough (raw form)
2 cups Tomato Sauce (low-sodium)
1 bunch fresh spinach
2 cups Mozzarella Cheese (fat-free, shredded)

• Pre-heat oven to 450° F or temperature indicated on ready to make crust package.
• Wash and slice zucchini, green bell peppers, and mushrooms.
• Finely chop garlic cloves, mince.
• Heat non-stick skillet and spray with cooking spray.
• Add chopped zucchini, green bell peppers, garlic, and oregano to skillet.
Sauté on medium heat for 3 minutes or until desired tenderness.
Add mushrooms and cook for 2-3 more minutes.
• Place pizza crust on baking sheet and layer with tomato sauce,
above vegetable mixture, spinach, and top with mozzarella cheese.
• Place in oven and bake for 5 minutes or until cheese melts.

the end.

This handbook was produced by Bally Total Fitness for educational purposes and is intended to provide a number of tools that can help people learn more about nutrition and fitness
related topics. Information accessible in the handbook is not intended to be a substitute for professional medical advice. Information is often general in nature and may be helpful to some
persons, but not others, depending on their individual needs.Most importantly, you should always consult with y w diet or exercise program. Your doctor is often in the best position to
evaluate whether any particular diet or exercise program is best for you. Advance consultation with your doctor is particularly important if you are under eighteen (18) years old, pregnant,
nursing or have health problems. Never disregard professional medical advice or delay in seeking it because of something you have read in the Bally Total Health Handbook or on the web site. No part of the Bally Total Health handbook may be distributed, copied, modified, or revised without the advance written consent of Bally Total Fitness. 2006
Bally Total Fitness Corporation.  All Rights Reserved.

Bally Total Fitness is a registered service mark of Bally Total Fitness Holding Corporation. Built to Fitsm, Meet Your Potential sm, and Build Your Own Membershipsm are service marks of
Bally Total Fitness Holding Corporation.