1. In order to increase your bone density, you must perform weight-bearing activities (i.e. - jogging and jumping activities). Bone responds to regular exercise, so do weight-bearing activities three to five times a week and strength training two to three days a week.
  2. If you travel frequently, consider purchasing a resistance band in order to workout on the road. They are inexpensive, weightless, compact, and you can create a strength training circuit, using the band, to do in your hotel room.
  3. Assuming you are like most individuals, you have probably been doing the same routine at the gym for an extended period of time (i.e. - more than one month). Your body adapts quickly to workouts and it becomes more efficient; meaning you will burn fewer calories doing the same exercises at the same intensities. Switch your workout routine every four weeks to avoid reaching a plateau.
  4. If you are considering hiring a personal trainer, make sure they have proper certifications. Some of the best certifications include: NSCA, ACSM, NASM, and NPTI.
  5. When you are performing a crunch on the floor, keep your shoulder blades elevated… don’t let them touch the ground! This keeps your abdominal muscles engaged and you will notice the difference.
  6. Focus on pulling your navel into your spine during all exercises… even when you are doing an exercise like the lat pull. This works your transverse abdominus, a deep abdominal muscle.
  7. Try not to loose more than one to two pounds per week (this is equivalent to cutting 500 to 1000 calories a day). If you loose weight too quickly, you will slow down your metabolism and when you increase your food intake, you will most likely have a difficult time keeping your weight stable.

    8. Check me out on a recent ABC 7 segment.