One day we wake up and we realize that time has caught up with us.  It could have been a doctor visit or weekend adventure or even a glance in the mirror.

All is not lost! There is a solution. We can never turn back time, but we can always strive to be the best version of ourselves.  The good news is that each of us has the ability to get to that place, the only question is are you willing to make the change?

Where do you start? Do you go sign up at a gym? Start eating fat-free food?  Count calories?

If you are a determined self-starter you could begin walking daily, cutting sugar out of your diet and controlling your portion sizes.  This would immediately make a difference.

You could do some research, making sure that the information is from reputable sources.

You could also find a good gym or a trainer that fits you and will help you achieve your goals.

So you are 30, 40, or 50 and have not worked out in a decade or ever.  There is some important information you may want to consider.

Number one rule, no matter what you decide to do: You cannot out-train a bad diet.

I cannot stand the word diet when it is used to refer to a short-term eating plan.  Our diet is the food we eat throughout our lives. Every meal, every day makes up your diet.

All of the popular short-term diets must work to some degree or there is no way they would be selling them.  People had to lose weight following the plans.

The problem is losing weight is only part of the equation.  Is it just water weight? Are you starving yourself? If so, you are just setting yourself up to gain it right back. Is this fad diet good for your heart? Causing other health problems? If we want to be healthy and youthful we need to consider carefully what we do long term.  

If we only care about what the scale reads, then sure temporary fad diets will do. The problem is they are not sustainable. In many cases, we will end up losing the muscle we need.

Every day one of the most important decisions we will make is what we put into our bodies. We have to be in it for the long term, there is no quick fix or magic pill.

Understand the power of food and learn what proper training can do for you when coupled with healthy eating.

When it comes to training, you are going to have to spend a little money.  You get what you pay for in fitness. I am not talking about fancy equipment, clothes or gyms. I am talking about working with someone who knows what it will take to get you on the road to a healthy body.

Find a fitness professional who has experience, who motivates you, and who you get along with.  

Just like a healthy diet, fitness must be a lifetime choice. Set aside an hour a day for yourself.  Carve it in stone, make it your time. Maybe you begin with 30 minutes, and then work your way up over time.  

It took all of us how many days to get to where we are today? A lot!  The solution is not to go all out on day one, week one, or month one. Take small steps that build on each other until fitness becomes a sustainable lifetime habit.

Once you make the change to a healthy diet and a commitment to fitness, you will inevitably see, and feel, the results.  Build on that foundation and challenge yourself in new ways as you make progress.

We love to add in challenges at the gym to help people mix up their routine and try something new, even if it is just for 5 to 10 minutes a day.