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" 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. "

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" 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. "

David Kirsch

Your Body

Week

Want

" 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. "

" When training intelligently, 'one size doesn't fit all.' There are exercises and weights appropriate for some body types, ages, and overall objectives and not for others. "

" Jumping rope is better than running because it engages the whole body. "

" Slow-twitch muscle fibers are mostly used for long endurance exercises like aerobics, swimming, and distance running. Fast-twitch muscle fibers are generally more powerful and are activated during maximum exertion exercises like heavy weightlifting and intensive, short bursts of sprints. "

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

David Kirsch

Fun

Music

" Your body is smarter than you are, so you always have to stay one step ahead. "

" I had a client who was getting ready for the Oscars, and all she ate was one meal a day - of two boiled eggs! I was able to persuade her to add some almonds and a protein shake and some vitamin supplements. It's a self-defeating strategy. You need to eat enough, particularly protein, to build lean and toned muscle in the first place. "

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

" Training is not just about a perkier butt. It should give you a healthier outlook on life. "

" Feeling your clothes fitting better is going to make you feel better. "

" As parents, we have a responsibility to teach our family and our children everything they need to know about good health and eating and movement, and just an everyday healthy life. "

" I'm sure strength-and-power people have been using kettlebells for years, but that doesn't necessarily mean they will work in a general training program. "

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

" In addition to intense workouts, you need to be mindful of what you are feeding your body in order to keep it looking trim and tight. "

" Combining proteins like egg whites and oatmeal with berries is the best and most important food of the day. The mix will help energize you. And you should have it in the first 30 minutes of rolling out of bed. "

" I think that we all plateau, from fitness experts to regular folks at every fitness level. What that means is we need to change our exercise routine, food, and attitude. "

" 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. "

" 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

" 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. "

" Processed sugar - there's nothing good about it. It's a huge, huge industry, and it's poison. "

" 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. "

" Ideally, we should be controlling what we eat by cooking for ourselves. "

" 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. "

" I've had to focus on the fact that a lot more people don't want to work out in the confines of a gym anymore. "

" It's impractical to assume people aren't going to eat out or eat late or even have pizza occasionally. And all that's fine as long as you work out, even just for 10 minutes a day. "

" Avocado is one of my favourite fruits, and my daughters and I love avocado in salads, and even in smoothies. "

" You want to have fun and try new things but also shock your muscles with new workouts so that you keep your body guessing and get the maximum results from your workout. "

" The program for me, 'The Ultimate New York Body Plan,' is about realizing the best you and really loving the body you create. "

David Kirsch

You

Body

" 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. "