With the warmer spring weather comes visions of an approaching summer at the beach or poolside. Now is the time to get your body in swimsuit shape. With motivation and a plan, anything is possible. Apply these five steps and you're on your way.

Step 1: Start with a plan. Anything you do should begin with a plan. Write down your realistic weight loss and body toning goals following that up with a workout plan. Be sure that your goals are not overwhelming. Make sure your plan will fit into your time schedule and provides enough exercise so that you will see results. Plan for at least three days of exercise each week for 30 minutes or more, or simply get yourself moving by taking the stairs, walking, dancing or riding your bike. Be sure to drink plenty of water while exercising.

Step 2: Take advantage of the fresh fruits and vegetables that spring offers. Try trading fruits and vegetables for other typically non-healthy food choices. Fruits and vegetables are high in nutrients yet can be very low in calories. Instead of reaching for sweets try some fresh berries or grapes. Some people enjoy frozen grapes for a crunchy and refreshing snack.

Step 3: Enjoy outdoor activities. We are blessed to have the beautiful surroundings of the Sierra's, Lake Tahoe, the Sparks Marina and numerous other outdoor locales. Get involved with a few new outdoor hobbies this spring like hiking, biking or rollerblading. These are great for relieving stress and offer fun ways to burn extra calories. Be sure to involve friends and family in your activities.

Step 4: If you work, get outside and move on your lunch break. A great way to help yourself, help others, and burn extra calories is to get a walking group started during your lunch period. This gets everyone involved in fitness and will probably help keep the office clear of any unhealthy snack food temptations. This is a great time to socialize so work time can be less stressful and more productive. Talk to your boss or manager and get his or her stamp of approval and, hey, why not ask them to join the group? It will be good for everyone.

Step 5: Stay motivated. It's so easy to miss a few days of working out or eat a few unhealthy meals, but understand that that's OK and just get yourself right back on track. You will succeed. You can do it. Getting others involved forces you to be more accountable, so tell your friends and family what you're doing. Visualize your healthier body in that new swimsuit, shorts, and tank tops. Stay the course, even if you make a fitness or nutrition mistake. Remember, the mark of true champions is whether or not they get up after they get knocked down.

Do yourself a favor and get moving. Before you know it, you'll have that summer body you've been longing for.

Troy Fontana is owner of Fontana Fitness at the Sparks Marina. Contact him at 331-6918 or by email at getfit@fontanafitness