MOTIVATION
It's October, entering the holiday time frame! Use these steps for self motivation to Facebook.com/fitgirlusa Page or here on the blog!  Get started now on creating habits and goals for acheivement!
QuickFitClub.com Workout Videoskeep your focus on your goals this time of year!  Use one or all of the following eight steps! Invite a friend to do it with you for added support and encouragement. Share your goals on our

1. Define Your "WHY"
2. Choose an Obtainable/Realistic Goal 
3. Make a Plan 
4. Visualize 
5. Get Your Priorities Straight 
6. Examine and Overcome Emotional Obstacles 
7. Celebrate Every Achievement 
8. Forgive Yourself 

Listen to the podcast for  details on each step!



NUTRITION
Beware of fad diets and their empty promises! There are a few redeeming points of some fad diets, listen to the podcast and learn which ones have some useful techniques and which ones to stay away from completely!  If you have ever done one of these fad diets, post a comment here or on the Facebook.com/fitgirlusa Page and tell me your thoughts on it!

Fad diet categories and names

• Controlled Carbohydrates 
• Dr. Atkins' New Diet Revolution 
• The Carbohydrate Addict's Diet 
• Protein Power 
• Sugar Busters 
• The Zone 

High Carbohydrate/Low Fat

• Dr. Dean Ornish: Eat More, Weigh Less 
• The Good Carbohydrate Revolution 
• The Pritikin Principle 

Controlled Portion Sizes

• Dr. Shapiro's Picture Perfect Weight Loss 
• Volumetrics Weight-Control Plan 

Food Combining

• Fit for Life 
• Suzanne Somers' Somersizing 

Liquid Diets

• Cambridge Diet 
• Slim-Fast

TRAINING

Thanks for the great response on grabbing the free memberships at QuickFit Club!  If you haven't already, then get over there and sign up! The video workouts are free for the next few months while we finialize the site.  Your feedback is important! Please do the survey after you have completed one, all or after each workouts! I want to know your likes and dislikes!

In this episode, I'll tell you what to expect from the workouts and how to use them. You'll also get some insider tips on Lunges and squats!



Get all the most recent episodes on iTunes or download this episode here:

Fit 216: Quickfit Workouts, Fad Diets, How to Stay Self Motivated! 

Now available in paperback: "Mindset Makeover," available at The Book Patch.com.