Whatever your fitness goals, I’m here to help you reach them. I’ve rounded-up 60 of my best fitness tips into a long list of awesomeness. Now, you don’t need to do all 60 (your brain would get a workout trying to remember all of them!), but try incorporating a few into your daily routine each week and watch your health change. Got it? Good. Then, let’s get down to business.
1) Move your body everyday of the week and remember to think movement not just exercise… be active everyday.
2) Give up soda and juices with lots of sugar or high fructose corn syrup and Don’t drink all your calories. Save calories and drink water, various teas (especially Green Tea!) or black coffee. Skip the whip and chocolate in your coffee…save the calories for food.
3) Keep a food journal on paper, online or with an app. Tracking keeps you accountable and studies show that people who keep food journals are more successful at losing weight than those who don’t. I love the MyFitnessPal app !
4) Thoughts are powerful; pay attention to yours. Do you encourage yourself with positivity or hold yourself back with negativity? Shift toward positive thoughts.
5) Eat foods that are closest to their natural state as possible. Eat whole, fresh foods in a rainbow of colors.
Fruits and veggies are Nature’s candy!
6) Answer these questions: What story does your body currently tell about you? What story do you want it to tell? Use the story of who you want to be as your vision statement to motivate you.
7) Eat alkaline-promoting foods.
Research suggests that eating too many acidic foods can damage our lungs and kidneys. Balance out the acidity with foods that promote an alkaline body environment. Eat lots of root vegetables, cruciferous vegetables like broccoli, cabbage, and brussels sprouts, leafy greens, garlic, cayenne peppers, and lemons and limes (yes, they seem acidic but lemons and limes actually help to alkaline our bodies and balance our pH).
8) Add protein to smoothies. I like BiPro protein as there’s no added sugars or artificial flavors.
9) Find a form (or two!) of exercise you enjoy. It’s easier to do and stick with the things we enjoy.
Related: Don’t Let Money Stop You From Reaching Your Fitness Goals
10) Reduce the amount of processed and packaged foods you consume. Generally speaking, the fewer ingredients, the better the food.
11) Add some muscle building activities to your weekly workouts. Free weights, resistance bands, muscle sculpt classes or using your body weight with push-ups, planks and squats all work.
12) 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.
13) Don’t DIET. Reverse the letters in the word and EDIT what you eat. Make it a lifestyle change toward healthier foods, not a deprivation plan.
14) Take one day a week for active recovery. It’s your day of rest from intense workouts, but you still move. Take a walk. Do a gentle yoga class. Just do something that’s less intense than what you do for exercise the other six days of the week.
15) Select healthier choices to have on standby in your fridge when hunger pains or emotional eating strikes, such as a bowl of fresh strawberries or blueberries.
16) Follow the 80/20 rule. Eat healthy 80 percent of the time. Indulge occasionally, but make sure most of your choices are healthy.
17) Shop the perimeter of your grocery store—where food tends to be the healthiest and isn’t primarily packaged and processed.
18) Weigh yourself often to keep your weight at the top of your mind —so you don’t slip off track with inattention. But be realistic. Know your number can change due to water weight and hormones. Use it as a touch base, not a mood changer.
19) Get an accountability partner for exercise and weight loss support. Exercise together, share tips and swap encouragement.
20) Create a fail safe environment in your home by not stocking it with foods that tend to be your downfall.
21) Workout in the morning. When you get your workout in first thing, you are less likely to skip exercise. When you leave it to later in the day, you may get tired or your day may get away from you and lose your motivation to do it.
22) 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!
23) Schedule exercise like an appointment. Write down exactly when you are going to workout in your calendar or planner. You are the boss of you. And you wouldn’t cancel and appointment with the boss, would you?
24) Make a list of positive affirmations that work for you. Here’s a few to get you started: I love to exercise. I want to live a healthy life and eat real healthy foods. I am strong. I am getting more fit each day.
25) Think two pounds at a time. Don’t overwhelm yourself with your ideal goal weight, just think in two pound weight loss increments. When you are down two, feel proud and then think about the next two pound loss.
26) Eat smaller portions—especially when you are eating an indulgence food.
27) Equip yourself with healthy products to support your healthy lifestyle. New gear is always a motivation to get moving! Check out my line of healthy products .
28) Eat slowly. Put your fork down in between bites.
29) Celebrate small wins! Choose a way to celebrate that doesn’t involve food. Buy a new workout outfit or pair of running shoes. Go to a spa for the day or get a pedicure. Or share your success with friends.
30) Creating muscle is the secret to a revved up metabolism. Think outside of the box when it comes to building strength and revving your metabolism. And by box, I mean dumbbell! Medicine balls and kettlebells are great pieces of equipment to throw into your gym routine to see results.
There’s more to strength training than the weight rack. Mix it up with medicine balls, kettlebells, sandbells, and resistance bands!
31) There’s no such thing as cheating.
Don’t beat yourself up. What you decide to eat is a choice you make, it’s not cheating. Feeling guilty won’t help you to live a healthy lifestyle. Empower yourself to make a better choice next time.
32) Put yourself first. If you neglect yourself for the sake of external problems, you will be creating more problems than you are solving. Do something—however small—for yourself each day. Even if you only devote 30 minutes to your health each day, or do 10 minutes of exercise at a time throughout your day.
33) Eat mindfully. Pay attention to 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.
34) Never go more than two days in a row without exercise. This applies to your vacations too!
35) Swap a bad decision with a good one. If you have a giant plate of pasta or a big donut—whatever your splurge may be—connect it to exercise. The bigger your splurge, the bigger your workout.
36) Stop eating when you are satiated and not stuffed.
37) Make sure you have goals. Give yourself a fresh start with new goals. If it helps you, start with the end in mind and think about how you want to feel this time next year? Now work your way backwards with a plan!
38) Fidget. People who fidget and tap their toes under their desks, burn more calories in a day than those who don’t. So fidget away—if people think something is wrong with you, tell them you are burning extra calories!
39) Don’t start and stop, just keep going. One great way to kill your confidence is to constantly start and stop your fitness regimen. It’s common for people to get psyched up and dive in to working out only to drop it altogether when the craziness of life intervenes. If you start overly ambitious, you are less likely to stick with your routine. If exercise is new to you, start off slow and aim for a few workouts per week and then increase as you go.
40) Make an irritation list. Oftentimes, what’s getting us down are a bunch of little irritants rather than one looming problem. If that sounds like you, capture all of those irritating things down on paper. Once you do, it’s your mission to get rid of a few each week. Think solutions!
41) Buy a journal. Often people get down in the dumps because they are on autopilot, going through their days just doing what they have to do. Writing in a journal or a notebook allows you to connect … with you. It may surprise you what comes off the tip of your pen and your thinking on paper may lead to some new insights for you.
42) If you have a desk job, consider a standing workstation. Or at the very least, stand up when you use the phone. If you are somewhere you can pace while using the phone, even better. People in constant motion burn more calories.
43) Set rules that work for you. Many people who have successfully lost weight and kept it off have set rules for themselves.
44) Make a list of bad habits you are willing to give up and the good habits you will start.
45) Drink more water. Get a stainless steel portable water bottle to take with you everywhere. And using less plastic is good for the environment. Most adults need about two quarts of fluid per day to replace normal water loss or approximately six to eight ounce glasses of water each day.
46) Change your limits and surprise yourself. You will feel exhilarated from the discovery that you can do more than you thought you could. So push yourself. When you surprise yourself, it will motivate you to keep going—or set your sights higher.
47) Don’t chase perfect, chase perfectly healthy. The best part about chasing healthy is it’s achievable. The perfect word can even be a trigger for some. It’s that all or nothing thinking—perfect or nothing at all. Focus on your health and its benefits: a healthier body, increased energy, boosted immunity, and an enhanced mood.
48) It takes a deficit of 3,500 calories to lose one pound. Calories in, calories out. Just work on burning more than you take in.
49) Ramp up the intensity on your workouts to rev up your metabolism and break through a plateau. Tabata workouts are an effective way to up the intensity while cutting time spent at the gym.
50) Read other success stories as motivation. Here are several success stories to check out!
51) Keep in mind that people have a tendency to underestimate the calories they consume and overestimate the calories they burn. Don’t think running a half marathon (or any form of exercise) means you can now eat whatever you want the rest of the day.
52) View each day as a clean slate. To practice self compassion means ditching beating yourself up at the slightest transgression. According to the Harvard Medical School Special Health Report, self-compassion can help people stick to healthy diets.
53) Active and Busy are not synonymous. Just because you are busy doesn’t mean you are active. Be in constant motion. To maximize calorie burn, you can’t just hit a gym class or go for a jog and then retire on your butt the rest of the day. Be active all day.
54) Curb cravings. The best way to create a craving is to tell yourself you can’t have it! If you are dying for a chocolate chip cookie and you end up eating a whole bag of fat free cookies to squelch the craving–you are doubling your calories. Instead of eating what you should, try eating what you are hungry for in smaller portions.
55) Zip it up. A more accurate gauge of how you are managing your weight than your scale is to put on and zip up those jeans in your closet. Remember your weight can vary depending on the time of the month, hormones, sodium intake and other factors. Your jeans could suddenly be baggy (score!); fit as they always have (terrific!); suddenly be snug (red flag!); or you can’t even get them on (alarm bell is ringing) time for behavior change.
56) Make a stop doing list. Sometimes it isn’t what you do, it’s what you need to stop doing that can help you achieve fitness. What behaviors are sabotaging your health? Make a list and then stop doing those things.
57) Find music that motivates. Music can help you take your workout up a notch if it’s music that appeals to you. Need some inspiration? Check out my playlist from Power Musics
58) Don’t compare yourself to others, it only puts you in a negative mindset. Compete against yourself instead.
Grab a mat and get centered!
59) Try yoga. Yoga is one my favorite classes to teach. Yoga can help you feel centered. It stretches and strengthens your body, improves your breathing and awareness, and empowers your mind.
60) Get enough sleep. How much you sleep and quite possibly the quality of your sleep may silently orchestrate a symphony of hormonal activity tied to your appetite. Bottom line: A lack of sleep can make you hungry. Aim for seven to eight hours each night. If you need help monitoring your sleep patterns – get a BodyMedia Armband.