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"   Sophie&amp;#039;s getting help from Ashley Borden \u2014 she&amp;#039;s a celeb trainer in Los Angeles who has also helped stars like Christina Aguilera, Natasha Bedingfield, and Mandy Moore get in shape! Her first step is going to be to set a good food and fitness foundation for Sophie using the rules of her S.O.S. Food Plan and tools from her book, Your Perfect Fit. (You can buy the book here \u2014 but we&amp;#039;ll try to post the basics, too!) Here&amp;#039;s Ashley&amp;#039;s &amp;quot;Month 1&amp;quot; plan for Sophie, and for all you &amp;quot;beginners&amp;quot; out there, straight from Ashley herself! Hi Sophie (and everyone else)! This month will be about tracking your food, taking measurements, drinking water, and doing your cardio homework. I am very excited for you and I have given what may seem like a lot of &amp;quot;work&amp;quot; to do ... but it&amp;#039;s all a foundation for you for the rest of your life! It eventually becomes second nature. You are an inspiration to so many for taking the first step toward a healthy, strong lifestyle! Here is your five-step plan for the first month: 1. Take your measurements and track them (page 193 of the book). Do at least your hips (measure around the biggest part), waist (measure the smallest part, about 1/2 inch above your belly button), thighs (measure the biggest part of each thigh), and arms (measure the largest part above the elbow)! 2. Get a reusable water bottle. You want one that can hold at least 20 ounces of water ... you can decorate it to make it your own :). And a mini cooler is very helpful for when you&amp;#039;re back at school, to keep your food from spoiling during the day. 3. Create a food journal for the first 11 days (page 197). You just need to write down what you eat and drink, when you do it, and how you&amp;#039;re feeling at that time \u2014 are you tired, sad, happy, starving? We need to play detective with your food to figure out when your energy is low in the day, when you are hungry, and how much liquid you are consuming. I don&amp;#039;t care about being picture perfect with your food. Nobody lives like that 24/7! It&amp;#039;s all about PROGRESS. 4. Set weekly goals (page 195). Write down three things for each of the following goals: Physical, Emotional, Behavioral, and Nutritional. It helps so much to have what you are working toward right in front of you! 5. Get started with cardio. You can do ANY type! Try biking, power walking, Rollerblading, hiking \u2014 the goal is that you&amp;#039;re doing 30 to 40 minutes of continual movement four to five days a week. Your intensity levels will be the &amp;quot;moderately difficult&amp;quot; range (60 percent to 70 percent). You&amp;#039;ll know you&amp;#039;re working that hard if it seems like it would be hard to talk or carry on a conversation! Good luck! Ashley "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.seventeen.com/health/fitness/a26881/meet-ashley-aab-072808/>