Kim Clarke

"Sinful Foods to Avoid While Dieting: White Rice, Bagels, Cold Cereal, Dried Fruit, Ground Turkey, Ground Beef, Deli Turkey Slices, Alcohol"

"Carbohydrates and Protein have 4 calories per gram each; fat has 9 calories per gram; alcohol has 7 calories per gram."

"Fruits and vegetables are great source of vitamins and minerals and contain very little calories compared to dairy products which contain high amounts of fat."

"There are about 3500 calories in one pound. It is impossible to lose 3500 calories in one session so try to aim at losing 500 per day @ 7 days = 3500 per week = 1 pound per week"

"Remember to do your stretches at intervals to prevent muscle aches."

"Be sure to warm up before starting the harder work-outs."