Weekly Fitness Tips

  • 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.