1. CONSISTENCY is key. You have to stick with your program – anywhere, anytime, no excuses!!!!
2. A successful workout routine needs Cardio AND Strength training. You don’t need to lift weights to work on your muscle – moves like push-ups and planks can be done at home, and engage your core and arms.
3. Record all of your food & exercise. Keeping track of activity, calories and nutrition is a great motivator to make better choices.
4. At work, make it a point to get up and move once an hour for 5 minutes. During a typical 8 hour day, you can fit in a 20 minute walk.
5. When starting a workout program with a partner, talk about what your goals are. Having a partner who’s a good influence helps keep you motivated and on track.
6. Choose moves that workout MULTIPLE muscle groups at the same time. This way you’re using your energy and time efficiently to tone several parts of the body at once.
7. To get the toned arms you want, use your own body weight as resistance. Push-ups and pull-ups are great, even if you can only complete a few. Keep up your form and frequency; you’ll get stronger!
8. Students: For every two hours of studying, take 15 minutes to get off your butt and on your feet and climb the library stairs, walk around the dorm, clean your side of the room. 15 minutes of each of these will burn 50-100 calories, and help keep you sharp for the next round of reading.
9. A good 30 minute workout can give you more energy than an hour nap. Time saved and energy gained- what’s not to like?
10. Surround yourself with people who have similar life goals and you’ll find it easier to stick to better habits. Contact with good friends is a stress reducer as well; it’s a win-win!
13. TAKE THE STAIRS! You may not be able to do 30 floors, but even 4 flights before jumping on the elevator is beneficial.
14. What’s a great way to get moving, tone muscles and burn calories? Walking.It’s the simplest and one of the most beneficial activities you can do anywhere, anytime.
15. Never underestimate the power of music as a motivator; that pounding Gaga remix can be the difference between the usual 5 mile run and pushing it to 7 or 8. Get lost in the beats and GO!
16. Schedule working out like you’d schedule any meeting. Carve out time for it on your agenda and stick to it without compromise; this is how you get results.
17. Couples: Consider working out together as quality time. You may be surprised what you learn about each other when you start moving! Plus it's nice to get some encouragement from your significant other.
18. Wear a heart-rate monitor while you work out, it’s the only way to really know if your heart is in the right zone. Aim for 70 to 80 percent of your max target heart rate.
19. Watching TV? Every commercial break, get up from the couch and do a set of leg lifts, squats, lunges or, my favorite, hold plank.
20. Eat smaller and more often. Spreading out your food intake over the course of the day allows your body to better process what you’re eating.
21. Cut down on simple carbs (rice, pasta, bread) especially towards the end of the day.
22. STRETCH! Incorporating flexibility training twice a week Think Yoga, Pilates, or Mobility Drills at least 2 times per week to lengthen and define muscles and increase range of motion in your joints.
23. Strength exercises should be done 2-3 times a week. Having more muscle mass will help you burn more calories long after your workouts.
24. Stay hydrated; especially after cardio and other sweaty activities, drink 1-2 liters of water, more if you are in a humid climate or high elevation.
25. To find how many ounces of water per day you should be drinking, divide your weight in pounds by 2. If you weigh 150 lbs, that’s 75 oz (10 cups) of water. Reach this goal with water-based veggies (lettuce, celery, tomatoes), herbal teas, and by keeping a great refillable water bottle on you at all times.
26. Burn up to 300 extra calories a day just by taking a walk on your lunch hour.
27. Add wild Alaskan Salmon to your diet for a protein boost that helps maintain lean muscle.
28. Never finish a meal in less than 20 minutes. By slowing down you’ll eat 10% less and process more nutrients.
29. Do at least 30 minutes of cardiovascular exercises (power walking, jogging, cycling, aerobics classes, kickboxing, swimming, boxing etc.) at least 4 times a week. This will help you boost your metabolism and burn calories.
31. Circle the perimeter of the grocery store for the freshest, healthiest items – stay away from anything processed.
33. Do muscular/strength endurance exercises (body sculpting, weight training) at least 2-3 times per week to boost metabolism and define muscles.
Tips courtesy of fitness and health expert, Jennifer Cohen.