Weekly Fitness Tips

  • Nov 24, 2023 - Nov 30, 2023: Lose Your Weak Spot. If you don't like an exercise, start doing it. "You're probably avoiding it because you're weak at it.
  • Nov 17, 2023 - Nov 23, 2023: Drink A Pint, Get Ripped. If you're a beginner, train to failure—the point at which you absolutely can't do another repetition—then throw back a pint. In a new study, beginners who trained to failure with three sets of six exercises per day then drank a supplement immediately afterward gained over 5 pounds of muscle in just 8 weeks. A pint of 1 percent chocolate milk will provide all the nutrients you need to achieve the same result.
  • Nov 10, 2023 - Nov 16, 2023: Muscle Up Your Back. When doing lat pulldowns, don't wrap your thumb around the bar. Instead, place it on top, alongside your index finger. This decreases the involvement of your arm muscles, so you'll work your back harder. Works for pullups, too.
  • Nov 3, 2023 - Nov 9, 2023: Help Your Forehand. To build forearm strength for tennis and racquetball, crumple newspaper: Lay a newspaper sheet on a flat surface. Start at one corner and crumple it into a ball with your dominant hand for 30 seconds. Repeat with your other hand.
  • Oct 27, 2023 - Nov 2, 2023: Kill Your Excuse; If you think you're too busy to exercise, try this experiment: For one day, schedule a time to work out, and then stick to it—even if you can exercise for only 10 minutes. "At the end of the day, ask yourself if you were any less productive than usual," says John Jakicic, Ph.D., an exercise psychologist at the Brown University school of medicine. The answer will probably be no—and your favorite excuse will be gone.
  • Oct 20, 2023 - Oct 26, 2023: Buy Shoes That Fit; Shop for workout shoes late in the day. That's when your feet are the largest. Make sure there's a half inch of space in front of your longest toe, and that you can easily wiggle your toes. Then slip off the shoes and compare them with your bare feet. If each shoe isn't obviously wider and longer than your foot, go half a size bigger.
  • Oct 13, 2023 - Oct 19, 2023: Test the Bench; Press your thumb into the bench before lifting. "If you can feel the wood, find another bench," says Ken Kinakin, a chiropractor in Canada and founder of the Society of Weight-Training Injury Specialists. Hard benches can cause T4 syndrome—a misalignment of your thoracic spine that affects the nerve function of your arm, weakening it. 
  • Oct 6, 2023 - Oct 12, 2023: Strengthen Your Core; Don't be afraid of sit-ups. We've changed our tune on these, and here's why: Sit-ups increase your range of motion, which makes your abdominals work harder and longer. (Doing crunches on a Swiss ball or with a rolled-up towel under your lower back has a similar effect.) Just avoid sit-ups with anchored feet, which can hurt your lower back.
  • Sept 29, 2023 - Oct 5, 2023: Exercise in Order; Use dumbbells, barbells, and machines—in that order. "The smaller, stabilizer muscles you use with dumbbells fatigue before your larger muscle groups," says Charles Staley, a strength coach in Las Vegas. So progress to machines, which require less help from your smaller muscles, as you grow tired.
  • Sept 22, 2023 - Sept 28, 2023: Grow Muscle, Save Time Keep your weight workouts under an hour. After 60 minutes, your body starts producing more of the stress hormone cortisol, which can have a testosterone-blocking, muscle-wasting effect.
  • Sept 15, 2023 - Sept 21, 2023: Keep Muscles Limber; If you're under 40, hold your stretches for 30 seconds. If you're over 40, hold them for 60 seconds. As you reach your 40s, your muscles become less pliable, so they need to be stretched longer. 
  • Sept 8, 2023 - Sept 14, 2023: Build Better Abs! Don't work your abdominal muscles every day. "Physiologically, your abs are like any other muscle in your body. Train them only 2 or 3 days a week.
  • Sept 1, 2023 - Sept 7, 2023: Practice Self Love; Exercising our ability to love ourselves is just as important as physical exercise. One way you can do this: after each workout, thank your amazing body for being able to do that hard work. This mindset of self-love is important for your health and quality of life!
  • Aug 25, 2023 - Aug 31, 2023: Take your vitamins! Even if you eat plenty of fruits and vegetables, you may still be deficient in key nutrients.
  • Aug 18, 2023 - Aug 24, 2023: We need more meditation and less medication. Meditating is easy to do and its benefits are numerous. Reduce stress, improve your health, get centered, breathe better and get focused.
  • Aug 11, 2023 - Aug 17, 2023: Develop a positive attitude. Your thoughts determine how you feel and often determine what you can accomplish. As Napoleon Hill once said, “What your mind can conceive and believe, you can achieve.”
  • Aug 4, 2023 - Aug 10, 2023: Keep healthy snacks everywhere. Be prepared for hunger to strike when on the go. Have non-perishable, healthy snacks on hand in multiple locations like your car, in your gym bag, and purse.
  • July 28, 2023 - Aug 3, 2023: Prep hard-boiled eggs. Make hard-boiled eggs at the beginning of the week for a ready-to-grab protein-packed snack you can eat by itself or add to other items like avocado toast.
  • July 21, 2023 - July 27, 2023: Cross-train. You still want that cardiovascular exercise to stay in the schedule, but change the activity you are doing. Check out our website to book yourself some custom coaching and we could build you a cross-training routine.
  • July 14, 2023 - July 20, 2023: Be aware of your triggers. Does an argument with your spouse or loved one typically send you to the fridge late at night? Or how about a stressful workday triggering you to hit up the drive-through on the way home? Being aware of your triggers can cause you to recognize when they may occur and prevent bad choices.
  • July 7, 2023 - July 13, 2023: Stick with your budget. Eating healthy on a budget is possible. Instead of buying fresh fruits and vegetables, try buying frozen, especially when out of season. They’re packed at the peak of freshness; just be sure to check the labels to stay clear of brands with other additives.
  • June 30, 2023 - July 6, 2023: Use exercise to boost your mood. Exercise is a great stress reliever and mood booster. When you’ve had a rough day, going for an outdoor run or throwing a few punches in a kickboxing workout may be just what you need!
  • June 23, 2023 - June 29, 2023: Realize diet and exercise are intertwined. Even if we don’t like it, exercise and your diet are married forever. You can’t lose weight with one and not the other— period. There’s no getting around it.
  • June 16, 2023 - June 22, 2023: Treat your injuries correctly. Got an injury? Treat it with ice/cold therapy if it’s less than six weeks old. If it’s more than six weeks old, heat therapy is your best bet.
  • June 9, 2023 - June 15, 2023: Snack-prep for busy schedules. It’s always good to have healthy snacks on you—especially if your schedule is crazy. 
  • June 2, 2023 - June 8, 2023: Try a fitness tracker. Fitness trackers range from pricey to less expensive, but one that can track your steps and your workouts can add increased motivation to your fitness journey.
  • May 26, 2023 - June 1, 2023: Be patient with weight loss. Don’t expect the weight to come off fast. Be realistic! Remember: it takes time to gain weight; it takes time to lose it.
  • May 19, 2023 - May 25, 2023: Don’t go to parties hungry. This fitness tip is one of my favorites because often, it’s when we’re being social that we have a hard time sticking to our goals. So when I go to parties, I eat something healthy before and then snack on a favorite appetizer before I stop eating. This becomes a lot more reasonable if you eat a small, healthy meal or hearty snack before you go.

  • May 12, 2023 - May 18, 2023: Swap out ice cream. Finding yourself reaching for ice cream every night? Try Greek yogurt instead with a little honey, berries, and dark chocolate chips or walnuts.

  • May 5, 2023 - May 11, 2023: Interval train twice a week, instead of going at a steady pace for 30 minutes, go easy for 3 minutes and hard for 1 minute. Repeat this pattern 5-6x!
  • April 28, 2023 - May 4, 2023: Pay attention to serving sizes on labels. Even if the label says only 100 calories, if you’re eating double the serving size, then you need to double the caloric number as well.
  • April 21, 2023 - April 27, 2023: Don’t get too stuck in a routine. The same habits equal the same results. If you aren’t getting results, change what you are doing.
  • April 14, 2023 - April 20, 2023: Keep alcohol to a minimum Don’t overdo it on cocktails. If you’re gonna have a drink, a good choice is red wine. Red wine also has antioxidants, making it good for your heart. Liquid calories add up fast, so opt for one glass only. 
  • April 7, 2023 - April 13, 2023: Think of workouts like appointments. Schedule your workouts just like you would any other appointment and stick to it. You wouldn’t no-show a meeting at work or a doctor’s appointment; don’t no-show your workouts either.
  • March 31, 2023 - April 6, 2023: Drink lemon water drink lemon water in the morning to hydrate and balance pH levels. Alternatively, dilute one teaspoon to a maximum of two tablespoons of apple cider vinegar in water. Start small and increase as you can handle the taste.
  • March 24, 2023 - March 30, 2023: Make smoothies ahead of time. The morning frenzy is real. Freeze a few fruit smoothies to grab on the go in the early mornings so you can stick to your plan without any hassle. Pro-tip- you can take a frozen smoothie on an airplane. by the time you get through your gate, it’s thawed enough to eat, and you can skip the unhealthy airport breakfast! 
  • March 17, 2023 - March 23, 2023: Beware of fitness fads. Don’t try fads and gimmicks. If it sounds too good to be true, it probably is. Losing weight takes time and hard work, but with these realistic fitness tips, I know you can do it.
  • March 10, 2023 - March 16, 2023: Work out at home. Skip the gym membership fee and the commute and work out at home.
  • March 4, 2023 - March 9, 2023: Ramp it up slowly. If you hate exercise, make incremental changes each week. Aim for a 20-minute workout at first, then increase your time. 
  • February 25, 2023 - March 3, 2023: Stretch, Stretch, Stretch! This is so important. Be sure to stretch after exercise. If you can loosen your muscles post-workout, you’ll have happy joints ready to go for your next sweat session and less pain.
  • February 18, 2023 - February 24, 2023: Use races as motivation. Commit to a 5k to motivate you to train. Plus, you just may find out that the energy of the supportive crowds really motivates you to keep jogging—long after the race.
  • February 11, 2023 - February 17, 2023: Taking your fitness routine outdoors has additional health benefits. By connecting with mother nature, this fitness tip can improve your mood, your self-esteem, challenges yourself, the change of scenery might even help you stick to the routine and of course, it’s free.
  • February 4, 2023 - February 10, 2023: Plan ahead. Use Sundays as prep days to eat healthy all week. Get enough produce and staples needed for the week. 
  • January 28, 2023 - February 3, 2023: Try a fitness app. Fitness apps can help you track your progress at your fingertips. Find your favorite one and use it as an accountability tool and a way to see what’s working.
  • January 21, 2023 - January 27, 2023: Follow your favorite fitness gurus. Follow fitness accounts (Like Mine!) on social media and use them as daily motivation, inspiration, and encouragement.
  • January 14, 2023 - January 20, 2023: Be consistent! Use consistency to compound your results. It’s not what you do once in a while that counts; it’s what you do daily. Implementing this fitness tip will make you just feel good!
  • January 7, 2023 - January 13, 2023: Get your five servings. Aim to eat five servings of fruits and veggies daily.
  • December 31, 2022 - January 6, 2023: Cook at home as much as you can. You’re better able to control all the ingredients and avoid excess calories.
  • December 22, 2022 - December 30, 2022: Don’t forget to warm-up. Without doing a proper warm-up, you’re likely to exacerbate joint and/or muscle pain and cause injury during your workout.
  • December 17, 2022 - December 21, 2022: Never dine at your desk. Tempted to stay near your computer through lunch? Don’t do it, your meal will be less satisfying, and you’ll be more likely to want more soon after.
  • December 10, 2022 - December 16, 2022: Eat more greens; Kale, spinach, broccoli, Swiss chard, or collard greens. This fitness tip is all about getting you full of fiber, vitamins, and minerals to protect you against disease.
  • December 3, 2022 - December 9, 2022: Opt for circuit training. Circuit style workouts combine multiple different exercises and charge your metabolism while helping you shed pounds.
  • November 26, 2022 - December 2, 2022: Don’t be afraid of fat, healthy fat that is. MUFA's or monounsaturated fatty acids can actually keep you satiated and aid in weight loss. Nuts, seeds, olive oil, olives, avocados, and dark chocolate all make the cut.
  • November 19, 2022 - November 25, 2022: Use the right footwear. Make sure your footwear is suitable for your workouts. Everything from ankle, knee, and hip pain can be aggravated or even caused by improper footwear. 
  • November 12, 2022 - November 18, 2022: Indulge in small portions. When a craving strikes, it’s best to find a reasonable, healthy substitute that might still appeal to you. If not, allow yourself to indulge in a craving, but do so in small portions. Remember the 80/20 rule.
  • November 5, 2022 - November 11, 2022: Listen to music that motivates; Music can help take your workout up a notch if it’s music that appeals to you. One of the best tips is to have a go-to playlist that instantly gets you in the zone to work out. It’s like having a trainer right in your ears.
  • October 29, 2022 - November 4, 2022: Get enough sleep; How much and the quality of sleep you get can directly affect your appetite. Use this sleep calculator to find out the right bedtime or wake time for you. You can also get my sleep tips here.
  • October 22, 2022 - October 28, 2022: Try Yoga; Yoga can help you feel centered (among other benefits). It stretches and strengthens your body, improves your breathing and awareness, and empowers your mind.
  • October 15, 2022 - October 21, 2022: Ditch comparisons, don’t compare yourself or your body to others; focus on your own progress instead.
  • October 10, 2022 - October 14, 2022: Trade soda for sparkling water. Sparkling water still has the carbonation you’re used to but will save you tons of calories, not to mention the artificial colors and sweeteners.
  • October 3, 2022 - October 9, 2022: View each day as a clean slate. Practicing self-compassion means not beating yourself up after a day that fell short of your healthy living goals. If you miss a workout – tomorrow is a new day.
  • September 26, 2022 - October 2, 2022: Make movement part of your life. With this fitness tip, I want you to think of exercise and movement as an all-day thing. Just because you got in a 45-minute workout in the morning doesn’t mean you should sit on the couch the rest of the day.
  • September 19, 2022 - September 25, 2022: Track your calories. People tend to underestimate the calories they consume. Tracking your calories for a week or two can help you get an honest assessment of how many calories you eat per day. Don’t skip anything – you’ll only hurt yourself by not being honest.
  • September 12, 2022 - September 18, 2022: Do HIIT, Ramp up the intensity of your workouts to rev up your metabolism and break through a plateau. High Intensity Interval Training (HIIT) workouts will give you a boost.
  • September 5, 2022 - September 11, 2022: Read others’ success stories as motivation. Learning about how others have experienced success can encourage you to persevere and believe in your own success.
  • August 29, 2022 - September 4, 2022: Use a foam roller. Foam roll to relieve tight muscles and achy joints. Foam rollers are affordable and easy to use; aim for about three times a week for best results.
  • August 22, 2022 - August 28, 2022: Burn more calories than you eat. It takes a deficit of 3,500 calories to lose one pound. If weight loss is your goal, your caloric intake should be less than your calories burned.
  • August 15, 2022 - August 21, 2022: Push your limits (or try a personal trainer) Change your limits and surprise yourself. When you mentally and physically push the line, it will motivate you to keep going—or set your sights higher. If you struggle to push yourself, try a personal trainer even for a few sessions.
  • August 8, 2022 - August 14, 2022: Make a habit list; Make a list of bad habits you are willing to give up and the good habits you will start.
  • August 1, 2022 - August 7, 2022: Set rules that work for you. Many people who have successfully lost weight and kept it off have set rules for themselves.
  • July 25, 2022 - July 31, 2022: Drink tea; Drink caffeinated tea as an afternoon pick-me-up or decaf tea as a way to wind down at night. There are so many health benefits to tea including lowering blood pressure, reducing wrinkles, aiding in weight loss, and more.
  • July 18, 2022 - July 24, 2022: Try a standing desk. If you have a desk job, consider a standing workstation. Or at the very least, stand up or pace when you use the phone. People in constant motion burn more calories.
  • July 11, 2022 - July 17, 2022: Don’t stuff yourself. Stop eating when you feel satiated, not stuffed.
  • July 4, 2022 - July 10, 2022: Create measurable goals you can check off. These should be smaller things that take you only a couple of weeks to accomplish. You can have your ultimate goal, but if it’s years out, motivation can wane.
  • June 27, 2022 - July 3, 2022: Just keep going, this is a tip to swear by: just keep going. Don’t start and stop, just keep going. If exercise is new to you, start off slow and aim for a few workouts per week and then increase as you go.
  • June 20, 2022 - June 26, 2022: Be mindful of what you are eating. Ask yourself if you really are hungry or if something else is going on that’s causing you to turn to food. The HALT method can be helpful – ask yourself if you are Hungry, Angry, Lonely, or Tired. Emotions can trick us into thinking we’re hungry when we’re not. 
  • June 13, 2022 - June 19, 2022: Don’t skip multiple workouts. Try to never go more than two days in a row without exercise, unless of course you are injured or ill. This applies to your vacations too! Remember: not all workouts have to be high-intensity. 
  • June 6, 2022 - June 12, 2022: Swap a bad decision with a good one. When in doubt, go with the healthy alternative!
  • May 30, 2022 - June 5, 2022: Make fitness a top priority, put your health goals at the top of your priority list. If you’re constantly taking care of everyone else, you’ll never have time to take care of yourself!
  • May 23, 2022 - May 29, 2022: Don’t beat yourself up; There’s no such thing as “cheating”. Don’t be too hard on yourself or your body. Empower yourself to make a better choice next time.
  • May 16, 2022 - May 22, 2022: Make a list of positive affirmations, here are a few to get you started: I love to exercise. I want to live a healthy life. My body is getting healthier every day.
  • May 9, 2022 - May 15, 2022: Treat yourself Pat yourself on the back for all your hard work with a massage, your favorite TV show, or draw yourself a nice, relaxing bath. Prioritize self-care a few times a week. Just make sure your “treat” doesn’t sabotage your success: like a pint of Ben & Jerry’s 😉
  • May 2, 2022 - May 8, 2022: Eat slowly; One of the most powerful yet simple tips to try is to eat slowly. Put your fork down in between bites to keep from overeating. When you eat more slowly, you allow your mind some time to recognize when your body is full. 
  • April 25, 2022 - May 1, 2022: Use gym wear as motivation; Fitness tips can be fun and we all want to look great. Why not buy a new workout top, headband, or piece of equipment. Having something new can motivate you to actually use it!
  • April 18, 2022 - April 24, 2022: Eat smaller portions; Portion control is crucial – especially when you are eating indulgent food.
  • April 11, 2022 - April 17, 2022: Two pounds at a time; Don’t overwhelm yourself with your ideal goal weight. When you are down two pounds, let yourself feel proud and then think about the next two.
  • April 4, 2022 - April 10, 2022: Build muscle; Want to speed up your metabolism? Building muscle is the key since muscle burns more fat at rest. Add muscle-building moves in addition to your high-intensity workouts and see long-term benefits.
  • March 28, 2022 - April 3, 2022: Track your workout schedule; Circle the days on a calendar when you’ve worked out, or mark it on your phone. That way, you can feel proud of your successes and be able to repeat the schedule that worked for you in the past. 
  • March 21, 2022 - March 27, 2022: Display your results! Whether it’s the pounds you have lost, how many times you worked out this week, or a picture of you showing off results, display it to motivate you to keep it up!
  • March 14, 2022 - March 20, 2022: Don’t just focus on the scale. Find different ways to measure success other than stepping on the scale. Instead, pay attention to how you feel after you’ve been working out consistently. Think about the long-term health benefits of exercise.
  • March 7, 2022 - March 13, 2022: Try working out in the morning, get that heart rate up first thing in the morning. While the time of day makes no difference when it comes to results, you may be more likely to make excuses as time goes on. Plus, a morning workout might be perfect for some “you” time.
  • Feb 28, 2022 - March 6, 2022: Shop the perimeter of your grocery store. Food tends to be the healthiest and less processed on the outside edges of most grocery stores. Here you’ll find fresh fruit and veggies, raw meat, and fresh seafood.
  • Feb 21, 2022 - Feb 27, 2022: Take recovery days; Give yourself one to two days a week for active recovery. Rest days should be simple. Take a walk. Do a gentle yoga class. Just engage in something that’s less intense than what you do for exercise the other days of the week.
  • Feb 14, 2022 - Feb 20, 2022: Set perfectionism aside; Keep in mind that striving for perfection usually leads to disaster. Set small goals and stair-step your way to success by developing healthy habits every day. Celebrate those wins, regardless of perfection.
  • Feb 7, 2022 - Feb 13, 2022: Find your “why” Identify your deeper reason to get healthy other than the number on the scale. Do you want to be able to run with your children or grandchildren? How about being able to enjoy food without feeling guilty all the time? Staying in touch with a deeper reason for health can motivate you to keep going when things get tough.
  • Jan 31, 2022 - Feb 6, 2022: Avoid processed foods; watch out, because processed foods have multiple negative side effects. Generally speaking, the fewer the ingredients, the better the food. Taking a quick look at food labels can tell you a lot, but ideally, the majority of the food you buy doesn’t need a label. 
  • Jan 24, 2022 - Jan 30, 2022: Follow the 80/20 rule. Most fitness wisdom says to eat healthy 80 percent of the time. Indulge occasionally, but make sure most of your choices are healthy.
  • Jan 17, 2022 - Jan 23, 2022: Get great glutes by targeting the muscles and connective tissues buried deep in your body. To hit them, do high-intensity squats, such as jump squats. Then, blast off butt flab with cross-country skiing, bleacher running, and stair climbing
  • Jan 10, 2022 - Jan 16, 2022: Don't cruise through cardio. Increase intensity by doing intervals: After a warm-up, alternate 1-2 minutes of activity at a rate of perceived exertion, or RPE, of 7 or 8 with 2-4 minutes of lower-intensity periods (RPE of 3-4). Repeat 4-6 times.
  • Jan 3, 2022 - Jan 9, 2022: Cut your coffee calories; Cut calories in your morning cup of coffee by skipping the cream and sugar. Instead, try drinking it black or reducing your amount of each. 
  • Dec 27, 2021 - Jan 2, 2022: Eat The Rainbow; Eat foods that are closest to their natural state as possible. Aim for whole, fresh foods in a rainbow of colors.
  • Dec 20 - Dec 26, 2021: Pay attention to your thoughts, Thoughts are powerful; bring awareness to yours. Do you encourage yourself with body positivity or hold yourself back with negativity? A change in mindset could be all it takes to get your health on track.
  • Dec 13 - Dec 19, 2021: Run (or walk) for the hills! You burn 25-40 percent more calories-and increase your stamina-by walking or running on inclines than you do treading on flat surfaces. Add short hills (50-100 yards) to your usual route or increase the incline on the treadmill.
  • Dec 6 - Dec 12, 2021: One of the best fitness tips may seem counterintuitive, but stop dieting. Alter the letters in the word and EDIT what you eat. Make it a lifestyle change toward healthier foods, not a deprivation plan. 
  • Nov 29 - Dec 5, 2021: Keep a fitness journal; Tracking keeps you accountable, and studies show that those who keep journals are more successful at weight loss than those who don’t.
  • Nov 22 - Nov 28, 2021: Protein up; Add protein powder to smoothies for an added boost. Choose unflavored powders for versatility.
  • Nov 15 - Nov 21, 2021: Keep a fitness journal Tracking keeps you accountable, and studies show that those who keep journals are more successful at weight loss than those who don’t.
  • Nov 8 - Nov 14, 2021: Take a day off between weightlifting sessions. Always give muscle groups 48 hours of rest between resistance workouts to allow them time to adapt to the stress you put on them. If you must lift every day, don't target the same muscles in back-to-back sessions.
  • Nov 1 - Nov 7, 2021: Stay in control. Don't use momentum instead of your abs to do the work. Keep your abs contracted throughout the entire range of motion.
  • Oct 25 - Oct 31, 2021: Work out during your workday. “Sit on a stability ball to strengthen your core, and keep dumbbells or resistance bands at your desk.”
  • Oct 18 - 24, 2021: It strengthens your bones. Exercise increases bone density, helping prevent osteoporosis. High-intensity activity, like jumping and running, is most beneficial for preserving bone mass.
  • Oct 11 - 17, 2021: Use the talk test. If you can't speak a sentence or two with each breath, you're pushing too hard (unless you're purposely doing high-intensity interval).
  • Oct 4 - Oct 10, 2021: Lift like you mean it. If you can do the maximum number of suggested reps (Generally 10-12) without feeling fatigued, add pounds (10-15 percent at a time). If you can't complete the minimum number of suggested reps (Generally 8), reduce the weight in 10 percent increments until you can. Your last 1 or 2 reps should always feel tough, but doable. 
  • Sept 27 - Oct 3, 2021: Get a jump on weight loss. "Add plyometric box jumps to your workouts to burn more calories, improve your cardiovascular stamina and leg strength - you'll really sculpt your hamstrings, quads and glutes as well. 
  • Sept 20 - 26, 2021: Strive for at least 150 minutes of exercise per week; Break it down to 40 minutes 4 days a week, 30 minutes 5 days a week, or however you’d like! Choose what works best for your lifestyle. 
  • Sept 13 – 19, 2021: Generally, rest between sets falls within these ranges for different training goals.
  1. Strength: 2 to 5 minutes
  2. Muscle hypertrophy & Muscle endurance: 30 to 60 seconds
  3. Power: 1 to 2 minutes
  • Sept 6 – 12, 2021: Do workouts you enjoy, find a form (or two!) of movement you truly enjoy. It’s easier to stick to things we look forward to rather than dread. Power walking? Go for it. HIIT? Do it!
  • Aug 30 – Sept 5, 2021: Keep it simple, you need to incorporate three things into your routine:
  1. STRENGTH TRAINING to maintain or increase muscle density
  2. CARDIO or aerobic exercise to expand heart and lung capacity
  3. STRETCH
  • Aug 23 – 29, 2021: Remember, you can spot train but not spot reduce. Meaning, you cannot lose weight in your abdominal area if you do a lot of sit ups or crunches. Dieting is your only solution.
  • Aug 16 – 22, 2021: To curb your appetite, try drinking a glass of water or eating an apple before each meal.
  • Aug 9 – 15, 2021: Always warm up and cool down. This exercise tip will help you maintain your mobility and flexibility and prevent injury. Take 5-10 minutes to gradually raise your heart rate at the beginning of a workout and lower it afterward. 
  • Aug 2 – 8, 2021: Exercise increases bone density, helping prevent osteoporosis. High-intensity activity, like jumping and running, is most beneficial for preserving bone mass.
  • July 26 – Aug 1, 2021: Lift like you mean it. If you can do the maximum number of suggested reps (usually 10-12) without feeling fatigued, add pounds (10-15 percent at a time). If you can't complete the minimum number of suggested reps (usually 8), reduce the weight in 10 percent increments until you can. Your last 1 or 2 reps should always feel tough, but doable.
  • July 19 – 25, 2021: Add plyometric box jumps to your workout to improve your cardiovascular stamina and leg strength - you'll really sculpt your hamstrings, quads, and glutes.
  • July 12 – 18, 2021: Regularly doing cardio and strength training reduces your risk of heart disease, diabetes, and endometrial, colon, and breast cancers.
  • July 5 - 11, 2021: Exercise has been proven to improve your mood and decrease anxiety. Studies show that the fitter you are, the better you'll be at handling the long-term effects of stress.