1. FLATTENING THAT GUT AN OVERVIEW OF KEY EXERCISES AND MANAGING NUTRITION

2. WHAT YOU NEED TO BE AWARE OF Cardio exercises are KEY Nutrition is the LOCK When you combine both, you open the door to achieving lower body fat and flatter stomach ITS GOING TO TAKE TIME! So don’t get discourage early in the process! BELIEVE YOU CAN ACHIEVE!

3. CARDIO EQUIPMENT Treadmill Elliptical Rowing Machine Spin Bike

4. TREADMILL EXERCISING Running is seen as one of the most all around forms of exercising when it comes to increasing cardiovascular health and trimming excess body fat. Convenient for that in home experience when you cannot get out to a track or for a jog around town

5. PROFORM ZT3 TREADMILL Cost: $399.99 Can be found at Dicks Sporting Goods In store & Online http://www.dickssportinggoods.com/pr oduct/index.jsp?productId=4307385&a b=TopNav_Exercise_CardioEquipment_T readmills&cp=4413986.4417717

6. ELLIPTICAL Elliptical machines are popular for cardiovascular exercise because people may tend to get bored with traditional running and this adds variety to exercise plans Also the elliptical targets all muscle groups as the treadmill does for a full body execise

7. BLADEZ FITNESS SX4I ELLIPTICAL Cost: $699.99 Can be found at Dicks Sporting Goods In Store & Online http://www.dickssportinggoods.com/ product/index.jsp?productId=153 29546&ab=TopNav_Exercise_Car dioEquipment_Ellipticals&cp=441 3986.4417717

8. ROWING Rowing is an amazing exercise to cut body fay It is considered a full body exercise but targets more upper body muscles groups in the arms and back

9. STAMINA AIR ROWER Cost: $299.99 Can be found at Dicks Sporting Goods In store & Online http://www.dickssportinggoods.com /product/index.jsp?productId=1 1884779&ab=TopNav_Exercise_ CardioEquipment_Rowers&cp=4 413986.4417717

10. CYCLING Cycling as well as treadmill running are traditional cardiovascular exercises that can increase overall heart health and cut body fat. This type of exercise targets lower body muscle groups in the legs and hips

11. PROFORM 300 SPX INDOOR CYCLE Cost: $299.99 Can be found at Dicks Sporting Goods In store & Online http://www.dickssportinggoods.com/pro duct/index.jsp?productId=2030970 6&cp=4406646.4413986.4417717. 4417731

12. Nutrition Tracker

13. COOSEMYPLATE.GOV Choosemyplate.gov is a government funded website Allows you to track your food based on your input and counts all of the nutritional info to let you know what you are consuming for each of your meals and totals day by day. Offers sample healthy menus to select from to help you change what you eat Daily food plans A educational physical activity section to stress the importance of physical activity and how combining it with good nutrition will overall benefit your life Also many tips to help you change little eating behaviors.

14. 10 QUICK TIPS FROM CHOOSEMYPLATE.GOV 1.Balance Calories 2.Enjoy your food, but eat less 3.Avoid oversized portions 4.Eat fruits, vegetables, whole grains, and fat free products more often 5.Make half our plate fruits and vegetables 6.Switch to fat free or low fat 1% Milks 7.Make half your grains Whole Grains 8.Cut back on food high in solid fats, added sugars and salt 9.Compare sodium in foods 10.Drink water instead of sugary drinks

15. CONCLUSION You now have an overview of the tools needed to increase overall health and decrease the unwanted body fat. How you use these tools is all upon you Take the KEY insert it into the LOCK and OPEN THE DOOR! If you don’t, “A year from now you'll wish you had started TODAY!” ~Karen Lamb