This document provides information on healthy habits to improve fitness and well-being. It discusses the benefits of strength training and cardiovascular exercises, and recommends replacing high-calorie foods with healthier options like salmon, chicken, fruits and vegetables. The summary concludes that adopting a regimen of exercise and healthy eating will lead to feeling better physically and mentally within 4 weeks.

1. HEALTH & FITNESS Physical activities designed to improve your fitness and strength Healthy eating options to improve your body's health and well being

6. Get fit first

7. Doing things that make you happy

9. Burns calories during and after exercise

10. Increases blood supply to muscles

12. Examples of cardiovascular exercises: stair climbing is equivalent to running

14. Salsa, garlic, tomato sauces instead of mayos

16. Low fat yogurt and strawberries

18. Up to four weeks before first results

19. Feeling vibrant

20. Better body systems

21. Stronger organs

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