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" 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

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" Remember that it's never too late and you're never too old to get the body you were born to have. "

" On weekends, I'm chasing my six-year-old girls around the city. That's my cardio! "

" One of the easiest things to incorporate into your everyday life is plank exercises: great for your core, great for your lower back. "

" A few push-ups during breaks at work, walking to the grocery store, and opting to use the stairs instead of the elevator are all great ways to exercise. "

" A jump rope is cheap, it's portable, and you can do it anywhere. "

" 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. "

" 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. "

" Instead of a woman who is starving herself to be a size 0, give me a healthy woman who is a size 8 or 10 any day. "

David Kirsch

Size

Woman

" 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. "

" Too much coffee can lead to belly bloat! "

" I like quick and efficient circuit training. "

" 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. "

" 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. "

" 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. "

" What applies when we're younger maybe doesn't so much when we get a little bit older. "

" In my experience, working with a bride-to-be, the last couple of weeks leading up to the wedding is uber-stressful. "

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

David Kirsch

Fun

Music

" 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 have a resolution to go to the gym, it'll be a lot easier if you get a great trainer or get your partner or your work buddy or your best friend to go with you so that you're held accountable to yourself and to that other person. "

" If you're going to have a piece of pie, have it. I love pecan pie - but it won't be with ice cream; it won't be with whipped cream. "

" 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! "

" 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. "

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

" I find often people wait to order until I order. And then I love upsetting them. Sometimes I'll order a cheeseburger and macaroni and cheese. "

" 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. "

" If you look at Jane Fonda's first tape, it's like, 'How to injure yourself to music.' "

David Kirsch

Yourself

First

" Lunch is the meal where you put carbs in, such as lentils and beans. "

" Most of the time, I am quite familiar with the airports from which and to which I am traveling, and I know what I can eat there. If there is any doubt, I make sure I have something in my bag. A must-have for me is pre-measured protein powder in small Ziploc bags along with a shaker cup. "

David Kirsch

Small

Time

" 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. "

" 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. "