Ten Ways to Get and Stay in Shape

1. If you are overweight or have been sedentary, see a physician. It is always a good idea to visit your doctor before entering any physical fitness program or before you radically change your diet.

2. Join with a FRIEND to help you stay on track when the going gets tough.

3. Goals you set are goals you get. Set your goals for one week, one month, three months, six months and a year.

4. Share these positive goals with your friends and family. This will help keep you accountable.

5. Start off slowly. Work out two times a week and gradually increase it to three times. Do not jump into a seven day a week work-out schedule.

6. Diet as well as work out. Together they make a powerful tool for fitness.

7. Drink lots of water. This is important for both the increased work out as well as for your diet. Eight glasses a day is best; keep in mind this will help "fill you up" as much as anything else.

8. When you hit your goals have rewards that are not tied to old, bad habits. For example: after working out for a month and eating better, don't treat yourself to an ice cream sundae, instead treat yourself to a mini shopping spree -- say $25 at your favorite store.

9. your fitness program should include strechting. This reduces injury in class as well as in everyday life. It is part of most Taekwondo programs, but should be taught and offered in all fitness classes.

10. Keep your workout fresh. Classes such as ATA Taekwondo offer variety to keep you motivated and excited. Our instructors are experts at making sure you get the workout you want and the workout you need.