Wonderfully Fit Personal Training

Eating frequent meals keeps your body working throughout the day.

Muscle tissue burns calories at a faster rate than fat does.  

Make exercise fun and enjoyable.  Pick something you like, such as tennis, swimming, volleyball, or even Frisbee.  You are more likely to stick to it.

Be physically active and incorporate abs exercises into your daily routines.

Don't starve yourself.  It is both dangerous and ineffective in the long run.

Believe in all possibilities.  The best is yet to come.

Lift weights.  The more muscle mass you have, the more calories you burn.

Eat the actual fruit instead of drinking fruit juice.  One kid-size juice box contains enough calories for an apple, an orange and a banana.

Be content with where you are, who you are, and what you have.

Smile and laugh more often.  It will preserve your youthfulness and keep the wrinkles away.

Time heals almost everything.  Sometimes all you need is time.

Bring healthy snacks to work.  Some examples include: baby carrots, cherry tomatoes, dried fruits, rice cakes, etc...

Find your passion, and create your life based on this passion.

You should plan your meal in advance.  This will help cut down on your impulse eating and help you pick more nutritious foods.

Eat most of your meals at home.  You are more likely to eat more volume and higher fat, higher calorie foods when you dine out.

Stay focused on getting in shape to be healthy, not on just getting thin.

Cross training helps guard against overuse injuries that can result from doing only one type of workout. 

During your squatting routine, be sure to tighten your stomach muscles, from upper to lower. 

Some good abs exercise include: sit-ups, crunches, jogging, cycling, and swimming.  Do these exercises for at least 30 minutes, 3 times per week.

Set realistic goals for yourself.  You won't have a perfect six-pack abs overnight.  It takes time and hard work.

Grate raw veggies, such as carrots, sweet potatoes, zucchini, into batter for muffins, breads, and cookies.

Do abs crunches slowly, both during the bend and the return to the upright position, and keep your neck in a neutral position.

You should consider three factors in individualizing your rate of physical activity increase: age, level of fitness, and prior experience. 

You can strength-train by doing basic exercises that use your body weight as resistance (e.g., push-ups, sit-ups, squats, lunges).

Adults should strongly consider walking as one good way to get aerobic physical activity. 

By regularly checking your body weight, you can find the amount of physical activity that works for you. 

Spreading physical activity across at least 3 days a week may help to reduce the risk of injury and avoid excessive fatigue. 

Most adults should increase their aerobic activity to exceed the minimum level and move toward 5 hours a week. 

Ice can be essential in reducing the swelling that often comes with sprains.  Apply ice for 20 minutes and wait 40 minutes before re-applying. 

Proper hydration leads to a more efficient workout with better strength and endurance.

Adults should do muscle-strengthening activities on at least 2 days each week. 

Regular physical activity over months and years can produce long-term health benefits. 

Remember that long workouts provide no additional benefit for your abs.  Effective abs workouts are typically short in duration.

Find a workout buddy.  Exercise with someone whose fitness level and weight loss goals are similar to yours.

Encourage young people to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety. 

Before reaching for snack food, drink some water or decaf green tea.  Green tea suppresses appetite. 

Reduce your portion size.  This will help shrink your stomach, thereby reduce the amount of food it can hold.

If you're doing crunches with your hands behind your head, keep your elbows pointed outward throughout each crunch.

When we have weak core muscles, it's much harder to maintain good posture.