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" A boot-camp class that combines upper- and lower-body moves - like walking lunges and push-ups - gets the heart rate up quickly, burning fat and calories and toning muscles in a time-efficient way. "

David Kirsch

Way

Class

Fat

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" With enough lunges and squats, your butt will stay firm till you're 80. "

" I always do some sort of plank exercise - whether it's a regular plank or a side plank, I always incorporate it into my workout. "

" Jumping on something too fast can be a mistake. Tae Bo was once the latest and greatest craze, but where is it now? "

" Avoid any exercise that is quad-centric. None of my clients come to me because she wants bulkier quads - you aren't fitting into your skinny jeans with those! "

" The Swiss Ball Pike is a total-body exercise that is especially great for your core, arms, and lower back. "

" Here's a universal truth: If you're not working out in the morning, you probably won't do it later in the day, either. "

" The point of workouts are no longer to do double 60-minute sessions or go to classes five times a week. You don't want to burn out and beat your body up. "

" To me, loving your kids means teaching them to make smart choices from an early age - not just handing over a sweet treat. "

David Kirsch

Age

Choices

" If you go on a calorie-reduced diet without increasing your level of exercise, at a certain point, your body will lose a little weight and then plateau. You need to trick your body to burn more fuel than you're ingesting so you can continue to lose weight. "

" Despite popular belief that watermelon is made up of only water and sugar, watermelon is actually a nutrient-dense food with a high amount of vitamins such as A and C, minerals such as iron and calcium, and is high in antioxidants. "

" There are things we do out of habit that are not always good for us. Break the bad habits and develop some good ones. "

" People often don't hydrate enough - they don't drink enough water. One will see marked improvement in their overall wellness, in their skin tone, even in their hair, if they hydrate enough. "

" I have both my daughters on gluten-free diets, and you can see the difference. They are only four years old, and it definitely changes their mood. You can see that for sure. "

" People tend to lean on cardio machine handles, and their posture begins to suffer. "

" Working out is for both the mind and body, and being in a beautiful setting is conducive to a more pleasant experience. The more you enjoy your surroundings, the more likely you are to work out longer and harder. "

" I love when my hotel room has a fridge, and I simply shop at a local supermarket for things like Greek yogurt, fresh fruit, healthy cereal - like Kashi - and skim milk. "

" If you take care of your body, it will take care of you. "

" A combination of cardio exercises on the rowing machine, treadmill, elliptical, or The Gauntlet will help blast fat in the lower half of the body. "

" Nuts have gotten a bad rap because of their high fat content. But their protein, heart-healthy fats, high fibre, and antioxidant content earn them a place in your daily diet. I often say 'less is more,' and portion control is key to healthfully enjoying nuts. "

" I have never been in a hotel - from the two-star types all the way to five-star - that does not have a gym. "

" If you do the treadmill or elliptical all the time, try adding the rowing machine or stair climber, maybe get a new bicycle. You want to keep it fresh. "

" If someone is worried about bulking up their quads, they're not going to do a traditional squat. They're going to do a wide-stance squat or a plie squat, which is second position dance, opening up your legs and bringing the focus to the inner thighs and not to the quads. "

" We live in a society where healthy choices aren't usually the most popular choices. "

" I like quick and efficient circuit training. "

" Women often use weights that are too heavy. I like to stay in the 3- to 15-pound range. If you're more fitness-experienced, use weights in the 8- to 10-pound range. If you're a beginner, start in the 3-pound range. "

David Kirsch

You

Women

" Move with them, be active with them - whether it's swimming or scooting or bicycling or playing soccer. Engage your child. "

" If there's one thing that we need to avoid, all of us - young, old - it's processed, refined sugar. There's nothing good about it. "

" Work out to music that's fun for you. I like a good beat; something from Jay-Z or Eminem. "

David Kirsch

Fun

Music

" Being pregnant is not license to forget all the rules that you abide by when you're not pregnant. Moving your body, getting enough sleep, staying hydrated, and eating proper foods throughout the day are even more important when you're pregnant. "

" January is the best time of year for gym owners. You all come. It's great! And then, by Valentine's Day, you're not coming in anymore. "