Turkey & Quinoa Stuffed Peppers

Turkey & Quinoa Stuffed Peppers

(1 red, 2 green, 1/2 blue, 1/2 yellow)

Ingredients

• 4 bell peppers (any color – choose ones that won’t roll over when you set them on their side)
• extra lean ground turkey (I get 99% fat free)
• 3/4 c. yellow onion, chopped
• 3 cloves garlic, minced
• 1/2 shallot, minced
• 2 c. spinach
• 1 can of roasted, no salt added, chopped tomatoes
• 1 c. quinoa, cooked
• 1/3 c. Monterey jack cheese, shredded
• 1 1/2 tsp. cumin
• 2 tbs. chili powder
• 2 tbs. Italian Seasoning mix
• salt and pepper to taste

Directions

1. Heat a skillet over low-medium heat and add 2 Tbs olive oil.
2. Preheat oven to 400 degrees
3. Add the onions, shallot and garlic to the skillet and heat for 2-3 minutes, until the mixture is soft and aromatic.
4. Add the turkey to the skillet and cook until the turkey is about halfway through.
5. While the turkey is cooking, chop the peppers in half (like you’re cutting the stem in half), and remove the stem, seeds and white spines.
6. Add your spices, herbs, and salt and pepper to the turkey mixture, mix thoroughly.
7. Add the cooked quinoa and the entire can of roasted, chopped tomatoes to the skillet and let everything simmer until the turkey is completely cooked through.
8. Dump the mixture into a heat-safe bowl and mix in the spinach and half of the cheese. (This is where you should taste it to see if you want any other spices added!)
9. Spoon the mixture into the pepper halves and top with more cheese.
10. Place the pepper halves onto an oil sprayed baking sheet and bake at 400 degrees for 30-35 minutes.

How Personal Development Changed My Life

If you want to change the world around you, you must start with yourself.

We are not born amazing leaders, great business people, influencers, awesome parents, awesome husband or wives, great brothers or sisters, or a person who knows their purpose in life.  We have to constantly work on ourselves to improve in those areas! Even if you think are awesome at those things, there will always be room for improvement!

I knew that I was weak in many areas of my life due to lack of life experience. I started working on my personal development back in 2013 when I had my first real bout of serious depression. I had never picked up a book outside of my school books. I was never taught how to develop the person I wanted to be.

As I started to read, learn, and most importantly implement the lesson I learned, things started to really change in my life. I began to challenge myself more and was not afraid of change. I started living way onside my comfort zone and found myself enjoying the experience.

Personal development has helped me to climb out of depression, has helped me to become a better leader, a better man, and a person! Personal development has also made me into a better business person! I had seen the amazing changes of reading Personal development every day in my life, so I encourage the people I am blessed to work with to add “PD” into their lives.

I found it best to follow a few simple rules when it comes to Personal development.

 1. Starting your day with 10-15 minutes of uninterrupted “PD” can really change how you look at the upcoming obstacles of your day.

2. It is better to find a few books you like and read them  over and over again until you start implementing the lessons learn before you move on to another book. Sure it’s great to read a lot of books, but if you do not take the time to evaluate yourself on the new habits learned from “PD”… Then what is the point?

Please share any books that have made an impact on your life.

Here is a list of books that I have found very helpful in my life.

PERSONAL DEVELOPMENT SUGGESTIONS:

Note: * Highly Recommended

MINDSET

 *The Entrepreneur Roller Coaster" - Darren Hardy
 *You are a Badass - Jen Sincero

 *The Dip - Seth Godin

 *Every Day a Friday - Joel Osteen

 *The Magic of Thinking Big- David Schwartz

  *Crush it- Gary Vaynerchuk

  *Failing Forward- John C. Maxwell
   You Can, You Will- Joel Osteen
   The Charge- Brenden Buchard
   Lifes Golden Ticket- Brenden Buchard
   The Power of Intention- Wayne Dyer   
   Outperform the Norm- Scott Welle
   Maximum Confidence- Jack Canfield
   Awaken The Giant Within- Tony Robbins
   What is Your What- Steve Olsher
   Playing Big- Tara Mohr
   Girlboss- Sophia Amoruso
   Living an Exceptional Life- Jim Rohn
   Daring Greatly- Brene Brown
   Unlimited" - Jillian Michael's

LEADERSHIP

*Leaders Eat Last - Simon Sinek

*Be a People Person - John C. Maxwell

*Start With Why – Simon Sinek

*Leaders Eat Last – Simon Sinek

 Good Leaders Ask Great Questions – John Maxwell

 Developing The Leadership Within - John Maxwell

 People Follow You" - Jeb Blount

 Tribes- Seth Godin
 Entreleadership- Dave Ramsey
 Think and Grow Rich- Napoleon Hill
 Born to Win- Zig Ziglar
 The Success Principles- Jack Canfield
 21 Irrefutable Laws of Leadership- John Maxwell
  A Curious Mind: The Secret to a Bigger Life - Brian Grazer

RELATIONSHIPS

*How to Win Friends & Influence People- Dale Carnegie
*Start with WHY- Simon Sinek
*The Go Giver- Bob Berg
*The Go Giver Sells More- Bob Berg
*Developing the Leader Within- John C Maxwell
*Developing the Leaders Around You- John C Maxwell
 Personality Plus- Florence Littauer
 Just Listen- Mark Goulston
 The Fred Factor- Mark Sandborn
 Everybody Communicates, Few Connect- John C Maxwell
 Five Love Languages- Gary Chapman

 Be A People Person – John Maxwell

DAILY DISCIPLINE /TIME MANAGEMENT

*Push - Chalene Johnson (www.30daypush.com)

*The Slight Edge- Jeff Olson
 *The Compound Effect- Darren Hardy
 *Eat that Frog- Brian Tracy
 No Excuses- Brian Tracy
 The ONE Thing- Gary Keller
 Go For No- Richard Fenton
 The Power of Habit-Charles Duhigg
 Change Anything- Kerry Patterson
 Switch - Chip Heath
 Self Discipline in 10 Days- Theodore Bryant
 Power of Focus- Jack Canfield
 Living Your Best Year ever- Darren Hardy
 Getting Things Done- David Allen
 7 Habits of Highly Effective People- Stephen R Covey

GOAL SETTING

*Failing Forward” – John Maxwell

*Slight Edge - Jeff Olson

*Compound Effect - Darren Hardy

*PUSH- Chalene Johnson
*Goals!- Brian Tracey
  The Desire Map- Danielle LaPorte
  Unlimited- Jillian Michaels
  The 15 Invaluable Laws of Growth – John Maxwell

  Switch – Chip Heath, Dan Heath

NUTRITION & CLEAN EATING

*Eat Clean Recharged - Tosca Reno

*Made to Crave - Lysa Turkeurst 

 SOCIAL MEDIA

*Jab Jab Jab Right Hook- Gary Vaynerchuk

*Crush It: Why Now is the Time...-Gary Vaynerchuk
Platform- Michael Hyatt
Likeable Social Media- David Kerpen

UNDERSTANDING NETWORK MARKETING

*Go Pro- Eric Worre

*Rock Your Network Marketing Business" - Sarah Robbins

*45 Second Presentation- Don Failla
How to be a Network Marketing Superstar- Mary Christensen
How to be a Recruiting Superstar- Mary Christensen
How To Sell Network Marketing (without fear, anxiety or losing you friends!)- Michael Oliver
Beachmoney- Jordan Adler
Your First Year in Network Marketing- Mark Yarnell
Building a Network Marketing Business- Scott Welle
Building Your Network Marketing Business- Jim Rohn
The Psychology of Selling- Brian Tracy

Tips For Labor Day Weekend Clean-Eating

As We Head Into This Holiday Weekend, We Know That We're Going To Have At Least One Picnic Or Party To Attend. While These Are Usually Very Fun And Festive, I Routinely Get Asked The Question, "How Do I Stay On Track?"

It's Not Hard To Stay On Track, But I'm Not Going To Lie And Claim It To Be A Walk In The Park Either. It Does Take Willpower And A Sense Of Reasonable Expectations. Obviously, Staying At Home Will Be Easier To Meet Your Expectations Than If You're Running Around The Whole Weekend. Here Are Some Tried And True Tips To Keep On You Track No Matter What Your Weekend Holds.

DRINK YOUR WATER. 

This Tip Goes For Everyday Life In General And Doesn't Get Excused Because It's A Holiday Weekend Complete With Beer-Infused BBQ Celebrations. You'll Be Less Likely To Keep Grazing At The Picnic. You'll Be Less Likely To Have That 3rd Or 4th Drink, Which Just Dehydrates You Anyway. Keep Bottled Water On Hand And Don't Forget That Most Tap Water Is A Perfectly Acceptable Alternative To Bottled Water. Keep Refilling That Water Bottle!

KEEP HEALTHY SNACKS ON HAND/BRING YOUR OWN HEALTH FOOD. 

Be That Friend Who Brings The Healthy Food To The Picnic. By Bringing Your Own Healthy Food, You Know That You Have At Least One Healthy Option On The Buffet Table. Speaking Of Buffet Table, Try To Avoid All The Mayo-Laden Salads. While In The Car Or At Home, Keep Small Bags Of Pick-Me-Up Snacks Such As Apples, Bananas, A Small Bag Of Raw Almonds, A Small Piece Of Cheese With Fruit. 

GET YOUR WORKOUT IN EARLY. 

And In My Opinion Only Skip One Day. Rest Days Are Important, But Rest Holiday Weekends Are Set-Backs. Keep Up Your Streak Of Building-A-Better-Me With Some Early Morning Exercising....Even If You're An Evening Exerciser. While I Choose To Push Play, There Are Many Other Options Out There. I'll Also Be Lacing Up My Running Shoes Once This Holiday Weekend, And Don't Forget About Hiking With Your Little Ones. You'll Feel Energized The Whole Day Through If You Get Your Workout Done In The Early AM.

STAY ACCOUNTABLE. 

Tell Someone That Your Plan Is Eat Healthy, Workout, And Drink Your Water. When You Do It, Tell Them. Or Post It To Facebook,Twitter, Or our support group. Let People Know Because There Is Someone Out There That Cares! You Don't Think So? Tell Me; I Care!!

HAVE FUN. While Keeping In Mind All Of The Above Points, It Is A Holiday Weekend And The Unofficial Close To Summertime. One Last Hurrah Before The Routine Of School Begins. One Last Hurrah While Summer Hours At Work Are Still In Effect. One Last Hurrah Before The "It's-The-End-Of-The-Year" Push yourself until is takes hold and Doesn't Let Go. Enjoy Yourself!

WHAT IS BEACHBODY ON DEMAND?

With Beachbody on Demand you get unlimited access to stream hundreds of world-class Beachbody workout programs (valued at over $3000) anytime, anywhere.
I am so excited to test out some programs I don't yet own & have the ability to stream it from wherever on my phone or tablet.

What is Beachbody On Demand?

Beachbody On Demand is a new feature included with Team Beachbody Club memberships that provides unlimited access to stream Beachbody's fitness programs. Yes, you heard that correct. UNLIMITED. Paid Team Beachbody Club Members will be able to work out anytime, anywhere. Beachbody On Demand includes many of Beachbody's most popular fitness programs in the digital library, making Beachbody programs easy to access anywhere an internet connection is available. AWESOME!!!.

Why is Beachbody On Demand so exciting?

Beachbody On Demand instant streaming is HUGE. Just think about how iTune transformed the way people digitally purchase and listen to music. Think about how Amazon transformed the way people digitally purchased and read books. Think about how Netflix transformed the way people digitally purchase and watch movies! Think about how Beachbody On Demand will transform the way people digitally purchase and workout with their home fitness programs!!! Beachbody On Demand will FINALLY using the technology that helped CREATE the trend of obesity, to instead FIGHT the trend of obesity! AHHH!

 How will Beachbody On Demand work?

If you’re a Team Beachbody Club member, you’ll automatically have unlimited access to stream workouts from Beachbody on any device with a web browser, at any time. Once you log into your profile on TeamBeachbody.com, just select the “Start Streaming” tab from the home page, choose ANY fitness program in the digital streaming library, and get your sweat on!

What fitness programs will be available in the Beachbody On Demand digital library?

Team Beachbody Club members will have unlimited access to stream many of Beachbody's long-time best sellers. Additionally, to give Beachbody On Demand club members a taste of some of the newest programs before they buy, there will be individual sample workouts available to stream. The following unlimited access Beachbody fitness programs will be available to stream with your club membership:

Unlimited Club Membership Fitness Programs:

P90X, P90X2, P90X3, Insanity, TurboFire, Brazil Butt Lift, Ten Minute Trainer, ChaLEAN Extreme, INSANITY: The Asylum (Vol 1), INSANITY: The Asylum (Vol 2), Tony One-on-One (vol 1), Tony One-on-One (vol 2), Tony One-on-One (vol 3), Hip Hop Abs, Hip Hop Abs Deluxe, Tai Cheng, Rev Abs, Rockin Body, Shaun T Dance Party, Turbo Jam, Total Body Solution, Yoga Booty Ballet, Ho' Ala ke Kino, Power Half Hour, Great Body Guaranteed, Get on the Ball, Power 90 and Project You.

Individual sample Fitness Programs: (Club members a taste of the program before they decide to buy.) 

21 Day Fix: Total Body Cardio, 21 Day Fix Extreme: Plyo, Body Beast: Chest/Tri, PiYo: Sweat, Insanity Max:30: Sweat Int., P90: Sculpt A, Slim in 6: Start it Up, Focus T25: Alpha Cardio.

Purchased Fitness Programs: (Allows Club members to stream DVD programs they have purchased from Beachbody, Team Beachbody, or the Beachbody Amazon storefront, if available.)

21 Day Fix, 21 Day Fix Extreme, Body Beast, Focus T25, Insanity MAX:30, P90 and PiYo.

 How much will Beachbody On Demand cost?

The Beachbody On Demand digital program will ONLY cost you the price of a Team Beachbody Club membership- a risk-free cost of $2.99 a week, billed $38.87 quarterly. (And you can cancel any time in the first 30 days for a full refund.) That’s only $.44 cents a day!

Think about how much you would spend at your local gym to have 12 personal trainers dedicated to helping you reach your goals... Providing you with a workout schedule, meal plans, and nutrition support. Not to mention, me as your coach.   

What will be included with Beachbody On Demand instant streaming?

Everything you need! The nutrition guides. The recipe books. The fitness programs. The complete workouts. The workout calendars. The schedules. The get started right guides. The Beachbody coach support. The celebrity trainers. You get it ALL.

FAQ’s


Will a customer need to buy the complete fitness program to stream?

Nope. Programs inside the Beachbody On Demand digital library come included with your paid club membership.

Will instant streaming workouts be available on Beachbody.com too?

No! They are exclusive to Team Beachbody Club members. 

Get your Club Membership Here

You want to see even better results??? Why not add Shakeology to your Club Membership, so you will be sure that you are getting your daily dose of dense nutrition. Plus you will get access to our VIP Accountability group

Get your Club Membership and Shakeology Challenge pack Here 

10 SIMPLE RULES FOR MAKING HEALTHIER CHOICES ON YOUR NEXT ROAD TRIP

It's easy to give up on your nutrition or general healthy eating plan while you're traveling. Whether the trip is for leisure or business, the constant rush of activities may make it tempting to stop at a fast-food outlet whenever hunger strikes, or indulge in unhealthy snacks or beverages, and a general "I-can-eat-whatever" attitude, the result is often vacation pudge that lasts longer than you want. Follow these 10 easy eating guidelines and you'll have a good time on the road, minus the longstanding consequences.

Step 1

Pack your own meal on the airplane flight or mode of transportation of your choice. This provides you with an alternative to eating the expensive and typically unhealthy prepared meals offered through the airline. Bring protein- and nutrient-dense dry food that won't easily leak or get smashed in your bag. Examples include nuts, protein bars and firm fruit, like apples.

Step 2

Drink plenty of fluids during your trip. If you can, choose water over other beverages while you're in transit. Milk and juices are adequate, but avoid soda and an excess amount of alcoholic beverages. Avoiding the latter is especially important for minimizing travel-related health conditions, such as jet lag.

Step 3

Stock your hotel room with bottled water, fresh fruit and healthy snacks like granola bars or fiber cookies. Doing so helps remove the temptation to raid the room's mini bar, and can be indispensable for staving off hunger between business meetings or tourist activities.

Step 4

Avoid fast-food outlets. Though they may be a comforting choice when you're in a new city, these kind of meal options are often high in fat and calories, and more importantly, they may cheat you out of experiencing the local culture. Wherever you decide to eat, focus on meals that incorporate healthy components, like fresh vegetables and lean proteins.

Step 5

Don't forget to eat breakfast. This is usually easier said than done in the whirlwind of a vacation. However, breakfast helps prime your system and prepares you for a full day of activities or business meetings. If your hotel offers a complimentary breakfast, choose a high fiber and protein meal, such as whole grain toast with peanut butter, to give you instant energy and fill you up until lunch. This way you may reduce the temptation to snack in a few hours' time.

Step 6

Eat every 2 to 3 hours.It doesn't have to be much—just a handful of nuts or dried fruit. This avoids a so-hungry-you-ate-a-gas-station-hot-dog situation.

Step 7

Back off booze. Whether you're at a business dinner with clients or a conference reception, stick with two drinks and stay hydrated with water. The problem with going over is that you don't think clearly with a buzz, so you're more likely to stuff yourself with a tray of apps.

Step 8

Scan the buffet.  On a cruise or in a hotel, buffets offer an unending amount of fare that's fried, covered in sauce, or heavy in carbs. Make a beeline to protein-packed items instead. At the continental breakfast bar, your best choice is eggs. At dinner, visit the carving station with pork tenderloin and pair with vegetables or a salad. Eating high-protein meals can keep you fuller throughout the day and make you less likely to call up room service for pizza late at night.

Step 9

The 'one and done' rule. You're allowed to cheat on your diet while on the road, but breakfast, lunch, and dinner don't all have to be gut-busting affairs. Pick one high-calorie item a day, like ice cream from that local creamery for dessert. Eat it, enjoy it, then move on.

Step 10

Practice, Practice, Practice. The best advice I could give you is…try making a few simple changes and some healthier choices each time you leave your comfort zone. Over time it will become second natural to you and you will retrain your bad habits into good ones.  Think of it this way… You never gone on a trip before and asked yourself, “Now how the hell am I going to brush my teeth every day?” 

10 TIPS TO SURVIVE WEEKEND TEMPTATIONS!

10 TIPS TO SURVIVE WEEKEND TEMPTATIONS!

Its Friday and I'm sure your weekend is packed with parties, family gatherings and eating out! ALL packed with opportunities to sabotage the hard work you put in this week!

To keep from having to stress every time you go out in public to a restaurant or an event here are some tips from Tosca Reno's Stripped book to keep you on track!  

Planning is best, when you are out you always need a game plan. You should avoid eating out as much as possible because once you enter a restaurant you surrender control over what is in your food.

1. Develop an "I don't have to eat it all!" Mindset. Make up your mind before you go that you don't have to get the most bang for your buck by cleaning your plate. KEEP YOUR GOAL IN MIND.

2. Satisfy hunger only-Don't Gorge. Eat for the purpose of satisfying your hunger, but no more. 

3. Start small and green. Start your meal with a salad, without dressing. Use a spritz of lemon or some balsamic vinegar. 

4. Broth is best. When there is no salad option have a broth based soup. 

  

5. NO BREAD PLEASE! Remember this is not helping you achieve your 10 pound weight loss goal.

6. Clean Cooking techniques rock! Look for entree options featuring steamed or raw veggies and grilled, baked or roasted meats or fish. If they aren't listed, ask the server to prepare it that way. Oh and don't always trust the low fat or fat free symbols. 

7. Portion control is in. Have a good look at your plate when it arrives. Ask for a doggie bag and split your meal in half.

8. Fletcherize. The practice of chewing each mouthful a min of 25 times. It gives your body a chance to recognize when you are becoming full. (This is very hard to do when you are with kids, because you never know when they have had enough and you will have to leave your meal behind to take the kids out). 

9. Zero Tolerance. You want to avoid alcohol because sugar can derail you in the most powerful way. Have sparkling water with lemon or lime slices.

10. Stop before the end. Think of your plan to shed those pounds, if you can't resist something sweet ask for a dish of fresh fruit and leave it at that!

If you doubt your ability to resist restaurant offerings then pre-eat! Then when you go to a restaurant or social event you don't have to worry about what's on the menu and you can focus on socializing. (Shakeology is usually my GO-TO!)

If you can't resist the dessert table then pack a few clean cookies in a Ziploc bag and pull them out with your coffee while everyone else is eating their sugar laden cookies and cake. If you have to go through a drive through, familiarize yourself with the menu. Never super size and make smart food choices by ordering grilled chicken and a side salad. Cut up the chicken and place on salad and go with olive and vinegar dressing or, low fat balsamic. 

One of the most difficult things to manage while following a healthy lifestyle is your social life. So surround yourself with family and friends that support what you are doing and are not sabotaging your efforts. Instead of going out drinking or to a restaurant here are some alternatives. 

Meet a friend at the gym

Have a game night at home with healthy clean snacks

Batters up- organize a kickball or softball game in your neighborhood or with the kids.

Volunteer together at a local charity

Meet at the park for a walk or bike ride

I know it's not EASY... but I promise you, it WILL be worth it!

HELP! I STARTED A WORKOUT PROGRAM AND I'M GAINING WEIGHT!

HELP! I started a workout program and I'm GAINING weight!

{By Chalene Johnson via interview from http://www.sparkpeople.com}

Probably the most common question I get when I release a new exercise program is, "Help! I'm gaining weight! Am I doing something wrong?" This is a common phenomenon with any new exercise program, such as Turbo Kick, Turbo Jam, Hip Hop Hustle, or others! It's especially common (and temporary) with intense strength training programs like ChaLEAN Extreme or Tony Horton's P90X.

The motivation to start a new exercise program is almost always to lose weight. However, what most personal trainers know--and most at-home exercisers do not--is that a new exercise program often can cause an immediate (and temporary) increase on the scale. (Notice I didn't say weight gain! I'll explain.) This common increase in the scale is also the reason why perhaps millions of people start and then quickly quit their resolution to get fit.

The temporary weight gain explained:

When someone starts a new exercise program, they often experience muscle soreness. The more intense and "unfamiliar" the program, the more intense the muscle soreness. This soreness is most prevalent 24 to 48 hours after each workout. In the first few weeks of a new program, soreness is the body trying to "protect and defend" the effected or targeted tissue. Exercise physiologists refer to this as delayed-onset muscle soreness, or DOMS.

This type of soreness is thought to be caused by tissue breakdown or microscopic tears in muscle tissue. When this happens, the body protects the tissue. The muscle becomes inflamed and slightly swollen due to fluid retention. This temporary retention of fluid can result in a 3- to 4-pound weight gain within a few weeks of a new program. Keep in mind that muscle soreness is not necessarily a reflection of how hard you worked. In fact, some people feel no signs of muscle soreness, yet will experience the muscle protection mechanisms of water retention and slight swelling.

Most people are motivated enough to put up with this temporary muscle soreness. Yet, many, especially those who really need immediate weight loss to keep them motivated, become discouraged and quit!

When I worked with a group of 70 test participants during the development stages of ChaLEAN Extreme, this happened. Who was the most upset and discouraged? You guessed it... the women! I'm happy to report absolutely for every single woman (and man) in our group, the weight increase was temporary and never lasted more than two weeks before they started to see a major drop in the scale. However, these people had the advantage of working with someone who was able to explain to them why this was happening and assure them the weight would come off if they stuck to the nutrition plan and stayed true to the program.

If you follow a multi-phase exercise plan, such as ChaLEAN Extreme, keep in mind that when you start each phase, your body will be "in shock" again. Don't be surprised or discouraged if you experience a temporary gain on the scale the first week of each phase.
My own personal example of this is running 10Ks. I don't do it very often, maybe once or twice a year. Even though I run on a regular basis, when you run a race, you push much harder. It's natural for me to be insanely sore the next day. It’s also very common for me to see the scale jump 4 pounds the next day from forcing fluids post race and the resulting DOMS. Even though I know the cause of it, it's still a bummer. We're all human and hard work should mean results. Hard work equals results, but our bodies are amazing machines and they know how to protect us from hurting ourselves. Soreness forces you to give those muscles a break. Ultimately you will lose the weight and you will change your metabolism in the process.
The key is understanding that this is a normal and temporary and stick with the program!

When to be concerned: 

If you experience a significant weight gain (exceeding 5 pounds) that does not begin to decrease rapidly after the second week, guess what it is? I'll give you one hint... you put it in your mouth and chew it. You know it! Your food (or calorie-laden beverages). News flash, friends… exercise doesn't make you gain weight. Consuming more food than you burn makes you gain weight!

So if after two weeks you are not losing weight and have gained weight that's not coming off, it's time to take a close and honest look at your food intake. Start using SparkPeople's Nutrition Tracker regularly, and be honest.

Moral of the story: Be patient young grass hopper. You'll be lean and mean in no time!