365 Healthy Tips for a Kick-Ass Life

Embarking on a journey towards a healthier and more vibrant life is a commendable goal, and what better way to achieve it than with 365 daily tips for a kick-ass lifestyle? This yearlong guide is designed to empower you with practical, sustainable, and effective strategies to enhance your overall well-being.

Each day brings a new opportunity to make positive choices that contribute to a healthier and happier you.

1. Are your habits aligned with your goals? What areas could you improve?
2. No matter your fitness goals, your exercise plan should include BOTH cardiovascular and strength-training workouts!
3. Take some BEFORE pictures now that you’re on the road to a NEW YOU!
4. Be aware of how many calories you DRINK every day. We often ignore those they add up quickly!
5. Be skeptical! Watch out for products labeled as “health food.” Read nutrition labels and make your own informed opinion.
6. Regular physical activity provides major health benefits no matter how your weight changes.
7. Having healthy snacks and food readily available greatly reduces impulse, binge eating!
8. Stretch, Stretch, Stretch! Flexibility is such a critical component to health and fitness but is so often overlooked.
9. If you’re eating CRAP in your house you need to ask yourself, “WHY is there CRAP in my house?!?”
10. Have an appetizer for dinner. Split an entree with someone. Control your portions!
11. Don’t just focus on the “mirror muscles”! Be sure to work on all your muscles.
12. Find what motivates YOU to workout. Is it better health? A better looking body? Remember what motivates YOU!
13. In the checkout line, don’t grab the candy! Grab a trashy tabloid if you want a scandalous treat!
14. Don’t focus on the number on the scale. Focus on how you look and how your clothes fit. No one sees your “number.”
15. Challenge yourself in your workout! Go faster, lift heavier, do it in less time!
16. If you want to truly do something, write it down. Journals, food diaries and to-do lists are extremely important!
17. Lose THIS excuse, “People will laugh at me when I exercise because I’m out of shape.”
18. Strength training increases bone density which is extremely important especially as we age!
19. Find a group to workout with it keeps you accountable AND it’s more fun!
20. If it sounds too easy to be true it probably is! Don’t fall for the gimmicks!
21. Don’t skip breakfast!!! Eating breakfast reduces your chances of overeating later in the day!
22. Set a definite date, if you just say you’re going to meet your goal sometime within the year, that will not work!
23. Do you want to just SAY you want to be in shape, or are you willing to put in the WORK to be in shape? Talk’s Cheap!
24. Meet mini-goals Make small changes every week and they will add up over time.
25. Drink WATER! NOT sugary, chemically “sports drinks”
26. Time yourself: How many pushups can you do in TWO minutes?
27. Remember, the scale may tell a story but it’s not the WHOLE story.
28. Keep a food journal It’s AMAZING what we’re ACTUALLY eating when we pay attention and are honest about it!
29. Lose THIS excuse, “I don’t know how to cook, nor do I have time for it.”
30. Make sure you’re getting plenty of sleep!
31. Set goals and train hard, but don’t sacrifice your sanity to achieve them.
32. Protein bars are basically candy bars disguised as health food. beware!
33. The fat in low fat peanut butter is replaced with sugar. resulting in the same amt of calories and twice the carbs!
34. Keep track. The people who get the best results from their workouts keep the best records of them.
35. You owe it to yourself and your loved ones to take care of yourself!
36. The No. 1 mistake people make when it comes to exercise Is not doing any!
37. Set positive goals: “I will plan meals with no more than 500 calories” instead of “I will stop eating as much”
38. Trade slow cardio for interval training. Get leaner faster with bursts of high intensity effort followed by recovery.
39. There’s no magic pill “ or training regimen “ that’s going to compensate for, let alone trump, a lackluster approach to your diet.
40. Record the days when you exercise. This keeps you on track and accountable and also lets you set reasonable goals.
41. You can’t eat the junk food you don’t keep in your house!
42. There is no consistent evidence that proves eating several small meals a day boosts metabolism.
43. No Weights, No Strength. Know Weights, Know Strength.
44. There’s a high correlation between the fitness level of the people close to you, and your own physical fitness.
45. Cook your meals in advance. It makes it easier to stick to your diet plan when you only have to reheat and eat.
46. When you start a fitness program, the people around you will either support you or tear you down.
47. Set realistic goals. Remember, it didn’t take you 2 weeks to GAIN an extra 25 pounds, it’s gonna take a while to LOSE!
48. Be skeptical! Watch out for products labeled as ‘health food’ Read nutrition labels and make your own informed opinion.
49. When you consume sugary foods or drinks you feed your sweet tooth and then crave more sweetness!
50. You can have results or excuses but not both!
51. Move more. Eat less. Get Sleep.
52. Make fitness a family activity!
53. There will be a day when you cannot run or lift, today is not that day.
54. What you eat in privateYou wear in public!
55. Losing weight means you’ll look good in clothes. Getting FIT means you’ll look good NAKED!
56. It’s called a WORKOUT because requires WORK. Without the work, it’s simply and EASY OUT!
57. If you keep good food in your house, you will eat good food.
58. Exercise for just 5 minutes a day, adding 5 minutes per week. Make it a fun exercise.
59. Your body was designed to be active. If you don’t want to LOSE itUSE it!
60. Excuses are WORTHLESS. Results are PRICELESS!
61. Eat Clean. Train Mean. Get Lean!
62. Work on your weaknesses until they are your strengths. Work on your strengths until they are second nature.
63. INTENSITY! You are stronger than you think you are. Go for maximum intensity in your workouts. Push yourself beyond your comfort zone!
64. Keep your food and your exercise interesting. Try new recipes; try new places to work out. Be creative and have fun
65. Set your goals, create your routine, and commit to doing everything in your power to succeed!
66. Don’t focus on what OTHER people’s bodies look like!
67. Focus on accomplishments that have to do with who you are as a person, not what you look like.
68. Warming up before you exercise readies the muscles for the exercise to come and can help you avoid pain later.
69. Do things that make you HAPPY!
70. There are 7 days in the week and SOMEDAY isn’t one of them! GO WORKOUT!
71. Take care of yourself like your life depends on it because it does!
72. There is no substitute for strengthand no excuse for a lack of it.
73. It’s not a matter of HAVING time to workout. It’s about MAKING time to workout.
74. Spend more time WITH the bar than AT the bar.
75. You are never too old to do squats!
76. Use food for nutrition, not for self medication!
77. THINKING about going to the gym burns fewer calories than GOING to the gym.
78. Embrace and love your body it is the most AMAZING thing you will ever own!
79. Do a KILLER workout, feel more ALIVE than ever!
80. Think of what exercising with a partner can do for a relationship, whether it’s with a spouse, a sibling or your best friend.
81. You are NOT allergic to cardio!
82. HONESTY is one of the keys to your weight loss/fitness goals!
83. Sweat is just your fat crying.
84. Don’t let your workouts get stale. Change them up now and then.
85. When your co-workers take a smoke break, get up and go take a HEALTH break!
86. Make sure your perception of how you look matches with reality. One smart habit: Keep a pair of “check-in” pants!
87. Lifting a knife and cooking healthy meals for yourself is one of the best exercises you can do to lose weight!
88. E + C = S [Effort + Consistency = Success]
89. Yesterday you said, “Tomorrow”
90. The world didn’t end today it’s another day to run fast and lift heavy.
91. Sometimes it’s not lack of discipline it’s lack of motivation. What keeps YOU motivated?
92. Lose THIS excuse, “I’m so out of shape, it’s overwhelming to think about getting healthy.”
93. Take care of your body, it’s the only place you HAVE to live!
94. Don’t let the KITCHEN ruin what you really want!
95. Instead of listing the reasons you CAN’T try listing the reasons you CAN!
96. Motivation is what GETS you started. Habit is what KEEPS you going!
97. Every choice you make has a consequence. Are you getting closer or farther from YOUR goal?!?
98. Workouts don’t have to be long to be effective. They also don’t need to be done all at once.
99. You have 2 choices. Make progress or make excuses.
100. Learn some other coping mechanisms for stress besides junk food breathing techniques, phone-a-friend, tea?
101. Regular exercise plays a significant part in good digestive heath! BE regular to GET regular.
102. Adding some instability to your training is a great way to challenge the core as you progress and get stronger.
103. Eat when you’re hungry. Enjoy the food you’re eating, meaning don’t eat just any ol’ thing. Eat slowly and mindfully.
104. Get rid of the “quick fix” mentality and focus on permanent lifestyle changes that will improve your health and wellness.
105. What activities did you do as a kid that kept you active? Is there an adult version that you could be a part of?!?
106. Make just ONE change at a time, focus on that for 3-4 wks until it’s second nature before implementing another change.
107. Biggest bang for your buck in the gym is weights, the more intense the workout, the longer the caloric afterburn lasts.
108. The bigger the engine, the more fuel it burns in other words, use your WHOLE body!
109. Too many times “treat yourself” is a justification for eating something really bad for you. Why not “treat yourself” to something that’s GOOD for you?!?
110. Lighter weights and proper form are more effective than going heavy and sloppy.
111. Want better abs? Try a Tae Kwon Do or Kickboxing class. The aerobic conditioning will burn fat and the powerful kicks involve lots of abdominal muscles.
112. Don’t have 30-44 minutes to workout? Break it up. 10 minutes here and there it all adds up!
113. Eat for long term goals, not for short term pleasure!
114. Kiwi has more vitamin C than an orange and 20% more potassium than a banana!
115. The average American drinks about 600 sodas a year! Are YOU average?!?
116. Lack of space should never be an excuse! You can do an entire workout, either with or without weights in the space the size of a yoga mat.
117. Muscle doesn’t “weigh more than fat” 5 lbs is 5 lbs. it just takes up a hell of a lot less SPACE than fat!
118. Is your life worth an hour a day?
119. When working out, don’t resist the burn, embrace it and move through it. That’s when you’ll see your body change.
120. Think of your workouts as a responsibility just like work & family obligations. Yes, they’re THAT important!
121. No crash dieting! A lot of what you lose is muscle. You may get smaller, but you may still have a high percentage of bodyfat.
122. When you run, change your speed, sprint between telephone poles outside, run some hills. Keep it fresh and challenging!
123. Move every day and not just from the couch to the fridge!
124. Food is the most widely abused anti-anxiety drug in America. Exercise is the best, yet underutilized antidepressant.
125. STOP taking the elevator or escalator when you’re just going up or down a few flights!
126. Exercise can help with sleep patterns. If you have a problem with insomnia, try beginning a morning exercise routine.
127. Having healthy snacks and food readily available greatly reduces impulse, binge eating!
128. It’s time to try something new! Take a new group fitness class, Run a new route, Cook a new healthy recipe.
129. If you like HOT, SWEATY, BREATHLESS, HALF NAKED BODIES You should go to a gym!
130. When things get tough in your life Are your workouts the first thing to go, or do you feel like it’s even MORE important to stay strong and healthy?
131. Get more “iron.” Weight training is key for any weight loss program to burn calories, build lean muscle, and boost your metabolism.
132. Taking a day of rest can be an important part of your fitness routine. Bodies must heal & repair.
133. Everything you do OUTSIDE of the gym is part of a lifestyle & that’s going to affect the results you get.
134. Track your progress! Not only is this a form of accountability, but it will also help you access what’s working and what’s not.
135. Get ice trays & fill them with your favorite all natural juice. Put 1 cube in your water bottle to flavor your H20!
136. Perfect your posture! To straighten up, pull your shoulders back and down and stand or sit tall from your hips.
137. Food shouldn’t be a reward! Have a treat ON OCCASION, but you don’t have cake just because you worked out.
138. Don’t have time to workout but you have time to watch TV? Turn Off The TV!
139. If you want to change the OUTside, start paying attention to what you’re putting INside!
140. Try new recipes! If you eat the same things ALL the time, you’ll start to eat poorly out of boredom!
141. How long are your workouts? Workouts don’t have to be LONG if they are INTENSE!
142. What if someone you loved fell to the floor could you lift them up? Lift for life!
143. Wear a pedometer. It will give you an idea of how active you are outside the gym and serve as a constant reminder to get moving.
144. Leave your cell phone in the locker room! Actually concentrate on your workout instead of twittering, facebooking, emailing, my spacing, google plusing, texting, what have you!
145. To avoid injury don’t skip your warm-up also, take the time to stretch a bit at the end.
146. A 6-pack can only be seen with a low percentage of body fat. Forget sit-ups & opt for high intensity, full body calorie burning exercises.
147. Going out for dinner? Get online and check the menu out before you go make a game plan!
148. Get a fitness assessment It’s harder to be in denial when you see your bodyfat percentage in black and white.
149. When you make excuses to skip your workouts, you’re really saying, “_______ is more important than my health and well being”
150. Spend some time this weekend cooking healthy options for brown bag lunches for next week!
151. Quit saying you CAN’T! Stop running your mouth and run your legs!
152. “I have learned that it is no one else’s job to take care of me but me.” – Beyonce’
153. Are you WISHING you could lose 10 lbs or are you DOING something about it?!?
154. Lay out your gym clothes the night before. Wake up and GO!
155. Exercise is going to be only one part of an overall plan if weight loss is your goal.
156. MYTH: If you want to lose weight stay away from strength exercises because you will bulk up.
157. Do 15 pushupsRIGHT NOW!!!
158. Getting bored with that same old exercise routine? Chances are you body is too. It’s probably time to switch things up if you want to continue seeing results
159. It takes 4 weeks for YOU to notice your body changing. 8 weeks for your friends and 12 weeks for the rest of the world. Give it 12 weeksDon’t Quit!
160. “Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save and preserve it.” Plato
161. Muscle is THREE times more efficient at burning calories than fat.
162. Saying how much you want to change your body, should not be followed by the words, “but I’m NOT going to change how I do anything, or give up my favorite foods”
163. Make today family day! Engage the whole family to get moving go for a family walk/run/skate/surf/zumba the possibilities are endless. You just have to go DO IT!
164. Know what you want to accomplish. Visualize the end result of your hard work!
165. Do you have your workout time scheduled into your calendar for today?!?
166. Sleeping with only 1 pillow helps to keep your head and neck aligned while you sleep; could eliminate some low back pain.
167. Don’t put all the emphasis of your workouts on your outward appearance remember it’s helping your INside too!
168. Because elliptical machines minimize lower body impact, they don’t build bone density the way running or jogging can.
169. Stretching cold muscles, tendons and ligaments can actually harm them. Try warming up with dynamic moves such as marching with high knees, jumping jacks and squats.
170. Core strength can be greatly improved through doing Pilates and using stability balls.
171. Do different activities at different places from time to time. Take a dance class someplace, try yoga somewhere else!
172. When’s the last time you jumped rope?!? Jumping rope is an excellent cardiovascular exercise and calorie-burner!
173. It is OKAY to SWEAT! No one has ever drowned in sweat!
174. Fitness, like life, is a journey not a destination.
175. The stories you tell yourself about how you can’t change, or you can’t workout are FICTIONAL! YOU are the author change the plot!
176. Summer bodies are MADE in the winter! Get Busy!
177. Make your own REAL Vitamin Water add cucumber, mint, lemon, limes, cinnamon to your water. (Maybe not all at once!)
178. Watch your form and technique not sure how to do something? ASK a trainer (they LOVE to talk!) or check it out on Youtube.
179. SIT lessMOVE more!
180. You wouldn’t build a house on quicksand don’t build your body on junk food.
181. If you’ve been good all week don’t let the weekend totally derail your hard work!
182. The biggest mistake that new runners make is that they tend to think in mile increments–1 mile, 2 miles, 3 miles. Beginning runners need to think in minutes, not miles
183. The “talk test” means running at a pace comfortable enough to converse with a training partner–but not so easy that you could hit the high notes in an Italian opera
184. Incorporating fitness into your life should be a slow, not speedy, process. Remember you can always add more intensity and weight at a later date.
185. All forms of exercise should be used as part of a complete fitness routine, not just cardio! Lift a weight, do a pushup, take a class!
186. Get a workout buddy pick someone who will challenge you and push you harder than you’d push yourself!
187. When your workouts get uncomfortable, that’s when they count the most!
188. It takes more than just “putting in your time” at the gym. You also need to put in the EFFORT while you’re there!
189. You have been criticizing yourself for years and it hasn’t worked. Try approving of yourself and see what happens!
190. Hit the pillow! Your results happen between workouts, not during them. Training + recovery = results. Training + training + no recovery = no (or poor) results.
191. Consistency is king: Consistently doing less (but doing it regularly) will absolutely outperform doing more total exercise sporadically.
192. 20 jumping jacks, 20 squats, 20 situps, 20 pushups 3 to 5 rounds. Try it out! Even better, do it for your best time possible!
193. We have engineered walking out of our lives. Engineer it back in!
194. YOU are just ONE workout away from a good mood!
195. Fat does NOT make you fat. In order to maintain optimal health you need some fats in your diet!
196. Eating at night doesn’t make you fat. Your body doesn’t care about when you get your calories
197. Weight loss supplements don’t work. Most are a waste of money, and the risks are not worth it.
198. Set specific goals: “I will walk 40 minutes today” instead of “I will get more exercise”
199. Set time limits: “I will lose 2 pounds by June 15th” instead of “I will lose two pounds”
200. Relate your goal to a small reward: “I will buy a copy of my favorite magazine if I pack my lunch 3 times this week” instead of “I will pack my lunch 3 times this week.”
201. Have you overindulged recently? Just don’t let it become a habit! Get back on track today
202. Sitting leads to tight hamstrings, tight hamstrings leads to low back pain, low back pain leads to sitting, sitting leads to See a pattern?
203. Keep your playlists fresh! Good music can give you that extra boost!
204. Run/Walk/Crawl 1 mile for your BEST time!
205. Basic movement patterns are like 0-9 keys on a calculator. All other numbers (complex movements), are still combinations of the basics.
206. What is your REAL goal? People always say,“I want lose 5 lbs” or “I just want to tone up” what they’re really saying is,“I want people to find me attractive again” or,“I want to see my kids graduate and get married.”
207. Think about ways to be active and eat healthy this upcoming weekend!
208. Commit to making, and sticking to, one new healthy habit this week.
209. What if today you realize all your excuses are BV77$H1T?!?
210. If you’re tracking your food, you can’t just track the GOOD stuff. That defeats the purpose!
211. Running may be a pain in the ass, but it sure can give you a nice one!
212. Do NOT reward yourself with food You are not a dog!
213. A one hour workout is only 4% of your day.
214. A year from now you will wish you had started today.
215. Food is fuel, not therapy!
216. There are 1,440 minutes in a day. Use 20 of them to workout!
217. Be Grateful. Be thankful. Be. What are YOU thankful for?
218. “Spot Reduction” One of the best LIES ever marketed!
219. Discipline is doing what needs to be done even when you don’t want to.
220. Don’t complain about things you aren’t willing to work hard to change.
221. One Pound At A Time!
222. Most fruit juices are soda’s evil twin!
223. If you break a sweat 45 minutes per day, you’re guaranteed to be happier!
224. It’s the behaviors you do when no one is looking that will make the difference.
225. Go to the gym with a plan Don’t waste time wandering aimlessly from one exercise to the next!
226. Focus on eating nutrient dense foods rather than counting calories.
227. Researchers found that those who logged the recommended dose of cardio (150 minutes at a moderate intensity or 75 minutes at a vigorous effort each week) experienced a 65 percent improvement in the quality of their sleep compared to those who fell short.
228. make exercise a habit, don’t rely on motivating yourself to workout, consciously think of it as just something you do after ‘x’
229. Upping your lean muscle mass could lower your insulin resistance and drop your odds of developing prediabetes.
230. Turn off the TV and close your laptop an hour before bed. The glowing screens emit a blue light that keeps you up by suppressing melatonin.
231. Add intervals to your cardio, Try a 30-second sprint for every five minutes of treadmill time.
232. Learn Portions! Studies show that Americans typically eat portions that are up to eight times as big as they should be!
233. Take your pulse in the morning, when you’re most relaxed. Your number should be between 60 and 80.
234. Be Childlike! When’s the last time you just ran, and jumped and played on a swingset?!? Do you have an old favorite?
235. Exercise for yourself! Do it because it makes YOU stronger and healthier. If you’re doing it for others it won’t last!
236. Fitness shouldn’t be about sacrifice and pain. Make small, steady changes that are sustainable
237. Different things work for different people. Don’t get discouraged if something didn’t go well for you.
238. Remove ALL junk from your kitchen! Stop buying addictive junk foods, then hating yourself for not being able to resist.
239. Fitness needs to be perceived as fun and games or we subconsciously avoid it.
240. “If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.” Hippocrates
241. Exercise to stimulate, not to annihilate. The world wasn’t formed in a day, and neither were we. Set small goals and build upon them.
242. Exercise with intent! Focus less on pounds and inches and more on health, strength and coordination.
243. Got Muscle?!? Lift weights at least 3 times a week!
244. A workout buddy is a big help for keeping motivated, but it’s important to find someone who will inspire”not discourage.
245. Going to spin class, boot camp, or any other exercise? Stay hydrated to stay energized and have your best workout!
246. Break a sweat! Move your body! BREATHE! And have some fun!
247. Whole grain bread is still a processed food “ pick one that has few ingredients.
248. You can’t calculate body fat percentage from height and weight alone “ you need to physically measure it.
249. You should never attempt weight loss at the expense of your health!
250. Consistency and patience are key to long term successful weight loss.
251. People who exercise as little as 15 minutes a day have a 14 percent lower mortality risk than people who don’t exercise at all.
252. People who want to quit smoking are twice as likely to succeed in quitting if they lift weights than if they don’t lift weights.
253. Exercisers can improve their performance by as much as 15 percent if they listen to music while working out.
254. When the weight of the world is on your shoulders Do Squats!
255. Don’t expect to SEE a change, if you don’t MAKE a change!
256. People whose diets are rich in potassium may be less prone to high blood pressure.
257. For dry skin, incorporate more avocados into your diet. They’re rich in monounsaturated fat and vitamin E, both of which promote healthy skin!
258. Wipe down equipment BEFORE you use it if it worries you that the previous person didn’t wipe it down AFTER they used it.
259. There’s no guarantee you’ll live LONGER by adopting a fitness lifestyle, but chances are you will live BETTER.
260. By setting an exercise goal & progressing toward it, you become more self-assured, feel better and gain confidence!
261. Does your diet consist of a massive amount of “products”? Low-carb or not, you want to eat real food!
262. Be brutally honest with yourself. Do you engage in bad habits? If so, identify them. Make realistic plans to stop them. Make it public, so you can’t back out without losing face.
263. Eat until the point where your stomach is no longer growling, but you could still eat a bit more. From now on, simply stop when you get to that point.
264. Not EVERY workout has to be “the hardest one ever” make some of them FUN!
265. Lifting weights is more than just bicep curls! Make sure you’re involving all your muscles including the ones you don’t see in the mirror!
266. Take it outdoors! You don’t always have to workout in the gym try a tennis lesson or go for a hike!
267. Get enough SLEEP! That is when your body repairs itself! Also, if you feel well rested and energetic you tend to eat better!
268. No pill, new diet, or new workout is the answer to your health and happiness. Stop looking for a trick — there are no tricks. You need to get real, organized, and start working toward your goal if you want long-term success and happiness!
269. Watch your portions a few hundred calories here and there really add up!
270. Spend more time focusing on creating NEW healthy habits, than losing OLD bad habits.
271. The best time to work out is at a time you will always do it. Whether it’s morning, afternoon or night, choose a time that will keep your workouts consistent.
272. Choose fitness activities that you enjoy. Your heart knows no difference between basketball or running. It only knows perceived stress. Get your heart rate up any way you can.
273. Don’t start a diet that has an expiration date. Focus on forming a lifestyle that will last forever.
274. Your body becomes its function. Do the activities you want your body to adapt to. If you sprint, you’ll become a better sprinter by losing fat and gaining muscle. If you eat pizza and watch TV, you’ll become a better TV watching pizza eater.
275. Change your workout routine every few months. Your nervous system adapts quickly to different stimuli. Always keep things new to continue progressing.
276. Your lifestyle is highly influenced by the people close to you. To be fit, surround yourself with fit people.
277. Kinda sorta eat rightKinda sorta get results!
278. Diet, exercise and recovery are the 3 pillars of a good fitness program. Pay attention to all 3!
279. Keep it clean! Eat as many meals as you can at home. Self preparation gives you complete control of everything that goes into your mouth.
280. Hold a plankfor 30 seconds AFTER you start shaking!
281. SHOW UP! Getting to the gym, your running place, whatever, is the HARDEST part. Get There!
282. Plan your meals in advance so you know what to buy every week at the grocery store.
283. It would take approx. 250,000 crunches to burn a pound of fat. Working your abs is NOT the way to a flat belly!
284. Combining strength training with aerobic exercise leads to greater fat loss than aerobic exercise alone.
285. Exercise doesn’t have to be complicated. Doing something is better than doing nothing.
286. Get yourself together! Know WHAT you are going to do at the gym BEFORE you go to the gym!
287. Put $1 in a jar every time you workout when you get to $100 go buy something fun!
288. You better WORK! Focus on intensity in your workouts not just how long you are doing it!
289. Show me them guns! Every pound of muscle gained, you burn an extra 50 calories a day!
290. You can do it NOW! don’t say “I need to get in better shape before I start to get in shape”
291. Don’t be AVERAGE! The average American adult drinks 500 cans of soda every year! FIVE HUNDRED!
292. The word ‘gymnasium’ comes from the Greek word “gymnazein”, which literally means “to exercise naked.
293. Did you KNOW that if you have a pulse You should have an exercise routine?
294. If it’s important you’ll find a way. If not, you’ll find an excuse!
295. Combine fitness with things you already do have a walking/running meeting!
296. Don’t just use your weight to measure your success. Check your heart rate, your bodyfat percentage, measure your waist!
297. Ya know there’s a REASON why it’s called JUNK food
298. You should be tired, you should be sweaty, you should be out of breath. Do a bit more and do it a bit harder.
299. A good combination of cardio and weight training will lead to a more balanced, stronger body.
300. 20 lbs of warm human fat can refill every bottle in an empty case of beer, with enough left over to fill your blender.
301. Having more than 30% body fat for women or 20% for men puts you at the same disease risk as an obese person.
302. A study found that folks who drank a caffeinated drink retained anywhere from 0 to 84% of the liquid they drank!
303. Advertisers are responsible for most of your “health” products!
304. How often do you all sit down together as a family, without the TV and enjoy a meal?
305. Are you in better or worse shape than when you got married?
306. Avoid the sections of the store (if you can) that are full of junk food that tempts you!
307. Create positive visual cues that will encourage you to be active gym bag or shoes by the door, fitness magazines, etc.
308. Write down your barriers to exercise and then come up with alternatives to work around them!
309. Make at least HALF your plate fruits and vegetables.
310. Learn to read food labels. Did you know that “Reduced Calorie” doesn’t MEAN that it is LOW in calories?!?
311. Least active people take 2-4K steps per day. Moderately active peeps 5-7K and most active 10K+ Get yourself a pedometer!
312. What “cues” make you want to eat unhealthy foods what can you do to change your behavior when it comes to those cues?
313. THINK before you EAT Ask yourself if it’s WORTH the calories!
314. What are some common things that cause YOU to stop being active?
315. The only reason there can be a monthly cover story “The Last Diet You’ll Ever Need” is because they are not sustainable.
316. Your workout music stimulates the motor area of the brain as to when to move Makes working out EASIER!
317. Are you paying as much attention to your mental and emotional health as you do your physical health?
318. Nearly 60% of knee replacement surgeries for people younger than 65 were obese lighten up, help your joints.
319. Squat, effective and efficient: It engages the entire lower half of the body: hips, glutes, quads, hamstrings and calves.
320. Sounds silly, but a couple new pieces of workout clothes can re-charge your workouts!
321. Work on what you CAN do. Try and get rid of the word CAN’T from your vocabulary. It’s limiting and debilitating.
322. You probably measure the amount of detergent for your laundry do you pay attention to your food portions for YOU?
323. How many meals did you cook at home this week?
324. BELONGING to a gym doesn’t get you in shape you have to MAKE the time to GO to the gym!
325. Stop thinking it’s ok to pay $6 for a pint of ice cream, but $6 for blueberries is outrageous
326. Individually, each meal and snack we eat might not seem like they matter much but collectively they matter IMMENSELY.
327. We can’t control exactly how our body responds to certain things but we can control the amount of effort we put forth.
328. Make yourself accountable to an external influence think, program, competition, trainer or coach, workout buddy.
329. Base your goals on BEHAVIOR rather than OUTCOMES, behavior is within your control. You will feel less frustration.
330. Whatever metrics you use to measure your progress, KEEP TRACK! This will help you on days when you’re discouraged.
331. Concentrate on good form and technique. You’ll get better results and will be less prone to injury!
332. Don’t forget the old “basics” in your workout“newer and flashier” isn’t always BETTER. No juggling fire on a Bosu!
333. Demonizing various food groups and nutrients sells a lot of books but doesn’t necessarily make YOU any healthier.
334. Count sheep & get your Zzzz’s.Studies show that LESS sleep leads to MORE body fat. More PILLOW top, less MUFFIN top!
335. Check your workout intensity. Chances are you’re undertraining, not OVERtraining if you’re not getting results you want.
336. “Less Frosting, More Cake” Think of your BODY as the cake and FAT as frosting. Lifting weights makes YOU more CAKE!
337. Keep a food journal. You ARE what you eat but if you don’t write it DOWN you’ll forget!
338. You must PROgress to see progress! If you’ve lifted the same 10# dumbbells for 5 years It’s time to move up!
339. You can’t get the BUTT YOU WANT sitting on the BUTT YOU HAVE! There, I said it Now get to WORK!
340. “There are 2 days in the year that nothing can be done, yesterday and tomorrow.” “ The Dalai Lama
341. Find your “new normal” by making one small change at a time Readjust what you’re used to!
342. Have powerful motivations! Know WHY it is that you want to make a change. Write it down and refer back to it!
343. “Dust yourself off and try again” Don’t let a setback be the end! Take it for what it isand move on!
344. You get ZERO results from the BEST training program if you don’t do it! Find something you enjoy and stick with it.
345. Lifting heavy things gives you a better body. A better body makes you feel better about yourself. WIN!
346. Workout because you LOVE your body NOT because you hate it!
347. Actively practice gratitude The more you’re grateful for, the more you’ll find you’re grateful for!
348. Don’t have a trainer? I suggest booking one at least once a month. Get new ideas, check your form, and Keep you on track.
349. Lose THIS excuse, “I’d like to exercise with a group or class, but I’m afraid I won’t be able to keep up.”
350. Take a few minutes every day and just focus on your breathing. Taking some nice, slow, deep breaths will improve mood.
351. Be your OWN personal best body and level of athleticism and fitness Not an airbrushed magazine cover of an 18 year old.
352. Strength is a skill, and practice makes perfect. Every time you train it’s a chance to make yourself better!
353. Patience grasshopper Long term goals are great, but don’t get frustrated when change is not as fast as you’d like.
354. Focus on the process, the outcomes and results you want will take care of themselves.
355. Lifting heavy weight actually helps you become not only physically stronger, but emotionally and mentally as well!
356. If the ingredients in your food sound like the names of Transformers, you probably shouldn’t be eating it!
357. Track what REALLY matters, not the numbers on the scale. How many workouts did you get in, homemade meals, etc.
358. If you take care of others taking care of YOURSELF is one of the most important things you can do!
359. Most people never train consistently because they are always wondering when they are going to train next. Schedule It!
360. Saying you’re too out of shape to start working out is like saying you’re too hungry to have dinner.
361. Plan for rest days and don’t be afraid to take it easy if you’re feeling fatigued or sore. Take care of the machine!
362. If you aren’t having FUN you aren’t doing it right! You should ENJOY what you’re doing really the only way it’ll work!
363. Whatever is happening at the moment, is transient. Your workout is tough? It’ll be over. Bad day, it’ll end soon too.
364. Nothing is irreversible binge eating on the weekend to bad relationships and situations totally reversible.
365. Aim for FIT not FLAWLESS. If perfection is your goal, you will end up frustrated and disappointed. Be happy, Have fun!

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