Nutrition: 
                      1. Try to avoid soda and drink water instead. 
                      2.  Get a side of fruit 
                      3.  Eat carbs like whole wheat pasta
                      4.  Instead of a hamburger get a chicken sandwich
                      5.  Whole Wheat bread or bagel is better than white bread and bagel
                      6.  Eat almonds (salted are ok) instead of fatty snacks like chips 
                      7.  Don't eat as many french fries (this is hard for me too)

  Calf Stretch

Go to a step and put ball of one foot on the edge of the step. 
Hold stretch for 30 seconds;
 then do the other side.

Should feel a stretch in the calf.

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  Plank

Go into plank position with feet wide and forearms shoulder-width apart. Keep body straight from the legs to shoulders. Squeeze abs.

Do exercise for 1 minute. Should be felt in the abs.

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  Wall Slide

Stand with back and head against the wall. Put feet a few inches away from the wall and place the arms on the wall above the head.
Squat body down the wall keeping arms on the wall above the head. Exhale while squatting down the wall.

Do exercise for 1 minute. A stretch should be felt in the mid-back.

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  Band Side Step

Put a "thera-band" around legs just above the ankles. Keep toes pointed inward with a slight bend in the knees.
Step to the side 10 steps while squeezing the buttocks. Then go back to starting place. 

Do 2 sets. Exercise should be felt in the buttocks and side of the thighs. 

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