We are very exited at Royal Fitness about your test tomorrow!:) Mustafa will do your test while Roya Ferdoos, our Fitness Director, will analyze your test.

Due to my traveling, I will not be there, however, I would like to share some of my personal notes with you when it comes to measuring your progress and success since you have came a long way!!:)

Please take a moment and really think about long term effect of healthy living and look at it as a lifestyle changing or improving.

We are here to support you step by step please don't hesitate to ask for any help!

Please remember that success can be measured on a number of levels. It's important to measure your progress by the new healthy habits you're adopting as well as by your appearance.

Long-term decreases in medical problems, injury, and other health risks and an improved quality of life, with or without weight loss, are the most importantmeasures of success Short- and medium-term changes can also be measured regularly during the process.

These include obvious changes in health-related behavior patterns such as a decreased reliance on medications, increased ability to perform physical activity, a reduced intake of fat, and the increased intake of dietary fiber, and minerals in your diet.

If you've started making slight changes in how your food is cooked or prepared, or if you're reading labels at the grocery store and are discovering new tastes and textures, you're making great improvements towards a healthier lifestyle.

When you feel good about yourself and acknowledge the changes you're making along the way, you're more likely to keep moving forward on your path.

However you decide to measure your physical progress, never use the scale as an indicator. Your weight does not reflect how healthy you are or the progress you've made. When you step on the scale, your weight reflects the combined total of both your lean body weight (muscle, bone, organs, fluids) and body fat weight. Two people with identical body weights do not have the same body composition; they could, indeed, have entirely different body types.

Using the scale to measure your progress gives you no information about the body composition (fat vs. muscle) changes that are actually occurring. The scale may show that you've lost 7 pounds, but it can't tell you that half of the weight was muscle and water, not fat.

Similarly, people become discouraged when they haven't lost any weight, even though they have actually lost pounds of fat and replaced them with pounds of firm, fat-burning muscle.

Developing healthier eating and physical activity habits will most likely result in a loss of body fat even though the scale may indicate that you weigh thesame. Learn to use other methods of determining body composition and pay more attention to improvements in how you feel, in your self-esteem, and in your physical appearance.

The best way of determining physical progress is having your body fat measured by either hydrostatic weighing or the latest technology BOD POD that you are already familiar with. It is %99.9 accurate and it measures your progress by giving you information about your body composition. (Only available at RFN and NIH.)(Ask us if you have any questions about it.)

Don't forget to notice and acknowledge improvements in energy, performance, self-esteem, and the many other benefits you'll gain from this healthier lifestyle: improvements in health risk factors and medical conditions, improved quality of life and psychological functioning, healthier eating, and more enjoyable physical activity.

Good luck: I hope you enjoy all the wonderful benefits of a healthy, active lifestyle.

Live with passion and have an outstanding day tomorrow,

Roya Heydari

Founder & President

Royal Fitness & Nutrition

4550 Montgomery Ave #200N

Bethesda, MD 20814

301-9610400 Main

Royfit.com

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