Top Fitness Tips

1. I always tell my clients that 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 2-3 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!

11. Parents: Kids have energy to spare! When you get the whole family outside
for playtime, you burn calories and build special memories.

12. Take the stairs! You may not be able to do 30 floors, but even 4 flights
before jumping on the elevator is beneficial.

13. Anyone dreaming of a sleeveless dress can tell you how crucial arms are. Add
push-ups to your routine, get better posture & tone by working your back
muscles, and keep your BUST line lifted by working on chest muscles; you’ll
look great in a gown.

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.

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!

18. Always 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, or lunges.

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 helps lengthen and
define muscles, and increases 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.

25. 30 minutes of cardio 4 times a week will help boost metabolism and burn
calories. Power walking, jogging, cycling; get moving!

26. 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.

27. Burn up to 300 extra calories a day just by taking a walk on your lunch hour
(and add NGR shoes to burn up to 50% more)

28. Add wild Alaskan Salmon to your diet for a protein boost that helps maintain
lean muscle.

29. Never finish a meal in less than 20 minutes. By slowing down you’ll eat 10%
less and process more nutrients.

30. 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. Try to do your cardio first thing in the morning on an empty stomach to boost your metabolism.

32. Hydrate with approximately 15 liters of water per day.

33. Circle the perimeter of the grocery store for the freshest, healthiest items – stay away from anything processed.

34. Drink at least 1-2 liters of water after cardio.

35. Do muscular/strength endurance exercises (body sculpting, weight training) at least 2-3 times per week to boost metabolism and define muscles.

36. Incorporate some flexibility exercises into your routine (yoga, pilates, stretching) at least 2 times per week to lengthen and define muscles and increase range of motion in your joints.

37. Wherever possible, eliminate complex carbohydrates (starches, rice, pasta, bread, etc.) from your evening meal.

38. Eat 6-7 small meals per day to increase metabolism.

39. Follow the guidelines of a healthy nutrition plan.

Links
www.ngrfit.com
www.howmanycaloriesin.com
www.polarusa.com
www.musclemilk.com
www.goodfeet.com